What To Do After A Death
When there has been a death around you, it’s important that you have a sense of what you need to do and what the next steps are. Sometimes, thinking in…
What Should You Do To Help Yourself Heal After An Injury?
If you’ve been injured one way or another, it’s important that you start your healing journey as soon as you can. For some people, this is going to take longer…
Legacy Healing Center Review: Is Their Luxury Rehab Program Worth It?
Looking for a rehab isn't the same as browsing for a new gym or spa. It's not something to do for a day or weekend. The stakes are higher, the…
What To Do In The Aftermath Of A Car Accident
It's normal for adrenaline to take over following a roadside car accident. For the most part, this means that your body goes into “autopilot,” performing tasks that have been drilled…
The Ultimate Guide to Women’s Self-Care and Well-Being
In the midst of demanding careers, family responsibilities, and social pressures, many women forget the most important person in their lives, themselves. Women's self-care isn’t indulgent. It’s a critical part…
Accessing Support That Helps You Focus On Healing
When life takes an unexpected turn because of illness or injury, the last thing anyone needs is to feel overwhelmed by paperwork, phone calls, and confusing systems. That’s why getting…
Photo by Kindel Media: https://www.pexels.com/photo/a-woman-holding-his-back-7298904/
How To Cope With The Mental Strains Of Post-Injury Rehabilitation
How to cope with the mental strains of post-injury rehabilitation is an important topic. Becoming injured is never something a person actively chooses or plans in advance, and so suffering…
Raised Free-Spirited: What is Religious Trauma?
As a child raised by two pastor kids, I've always said that I was raised free-spirited. Meaning that yes, I was encouraged to never limit my soul, but also that…
Experiencing anxiety? Here are 12 Simple Calming Techniques
Anxiety can be common and something that many people experience. So if you’re feeling anxious and stressed out, you’re not alone. Millions of people experience some form of anxiety on…
When Celebration and Grief Collide
My daughter’s birthday is in November. As any mom, I get excited as her birthday gets near. But for me, her birthday is a time when celebration and grief collide.…
My Body: Learning to Love it Exactly As It Is
The number of years I’ve spent hating my body is a sad testament to the times we live in. Practically from birth, we’re bombarded with messages that we’re supposed to…
Unlearning Learned Helplessness
On Saturday, I did the quintessential single-mom thing – I learned to mow my own lawn. I had put this off for a while. Why? Learned helplessness. Of course, I…
Break Free From Verbal and Emotional Abuse
**First and foremost I need to issue a trigger warning for this blog. I’ll be discussing domestic violence and verbal and emotional abuse. If you or someone you know is…
My Weight Loss Battle and Why at Fifty is it Time to Step Up?
Please be aware that this article discusses bulimia. If you or someone you know struggles with an eating disorder, please call the National Eating Disorders Association Helpline: 1-800-931-2237, or text “NEDA”…
A Community Garden Fairy Tale
I wish I could afford to buy organic produce. Dealing with chronic fatigue and digestive issues while living in a trailer park and mothering a toddler and a four-year-old, I…
Should I Be Ashamed of My Sexuality as a Mother? Spoiler Alert…NO!
Despite my best efforts, I managed to traumatize my child. The reason I can joke about it is that my “child” is 23 years old. A while back, I was…
Staying in High Vibration: How to Have a Great Day and A Wonderful Week
Let's take a trip into how to have a great day and a wonderful week. Life can be unpredictable. Sometimes, you wake up not feeling good, it's a struggle to…
5 Ways You are Stealing from Yourself and Others: The Practice of Asteya
We practice stealing from ourselves and others all the time. We steal from our futures, our growth, and our ability to take what we want to be the person we…
Forest Bathing in the Desert: Being Present in Nature
We were in the desert, but the concept of forest bathing was not on our radar, let alone desert bathing. What life lessons would we encounter while surrounded by nature?…
Manifest a Magical Life You Want!
We are all magical beings by nature and manifesting a magical life you want is possible for you. As a mama of three, author, a small business owner and everything…
Do You Trust Yourself? Learn How With These 10 Tips
My whole life was spent doubting myself in every way. I didn't trust myself at all. I didn’t make any decisions without running them by a handful of people first,…
What Are Your Three Faces? Are You Showing up as Your Truest Self?
The Japanese have a philosophy of three faces. It's the idea that we are not the same person at all time. We show different parts of ourselves to different people.…
7 Tips That Help You Make Self Care a Priority
How often do you make self care a priority? If you are the average person, probably not very often. In this chaotic, high tech, fast paced world we live in,…
Narcissism: The Truth behind the Word
We are in an age when people are throwing around mental diagnoses like they're candy in a parade. Narcissism has been a word batted around a lot in popular culture.…
How My Meditation Practice Is Impacting and Changing My Life
Before I begin my journey into meditation, I will provide a definition and science-based information. Oxford’s Dictionary defines meditation: as the practice of focusing your mind in silence; as well…
Practicing Forgiveness: Let it Go for Your Sake
It happens all the time. Someone says or does something offensive and you're left feeling hurt and angry. We have a natural tendency to fight back, to seek revenge, to…
I Don’t Want to Write About Being A Work In Progress
Can you spot what’s wrong with my chandelier? Yep, it’s missing a lightbulb. Do you ever feel like you're something gorgeous that’s just missing a lightbulb moment? Projects in progress make me…
What Forgiveness Is Not: 8 Things You Should Know
Most people have an idea of what forgiveness is, but have you ever considered what forgiveness is not? Maybe it's not what you think it is. Let’s take a few…
Living Authentically: Rising From The Ashes of Your Past
Because this is my first blog post with The We Spot, I wanted to introduce myself. But I’m not talking about your run-of-the-mill intro. I want to introduce myself in…
My Insight into the Ancient Hawaiian Ho’oponopono Technique
Insight into the Ho'oponopono Technique First, I'd like to tell you about the benefits of using the Ho'oponopono technique and how it started. Ho'oponopono is an ancient Hawai'ian practice; that helps heal and…
The Perfectionist Trap
Do you tend to evaluate your worth in terms of your performance or achievements? Beat yourself up whenever you make the smallest mistake? Find it hard to relax and accept…
One Year Shy of 40: Is It All Down Hill From Here?
Celebrating my 39th year feels so ho hum. Is this a result of pandemic blues or is it really all downhill after 40? I polled my peers, my elders, and…
What the Heck is Intuitive Eating Anyway?
What the Heck is Intuitive Eating Anyway? As an Intuitive Eating Counselor and Coach, I get this question a lot. I’ve written a couple of other articles about Intuitive…
Spring Intentions: Do What Makes You Twinkle
Winter completely kicked my ass. For whatever reason, once it’s dark, I’m done. The literal and figurative darkness of the season was exhausting. Even when there was inspiring weather, something…
The Two Secrets to Satisfying Self-Care
I Drove to the Store with My Heart Breaking... because I didn’t know what else to do. I’d learned in my support group for spouses of addicts that when my…
Be the Change!
In a world where we see many injustices, inequities, and despair. A world that at times feels heavy, out of control, and out of hand. When at times it seems…
A Survival Guide for Empaths: 7 Practices to Protect Yourself
Are you an empath? Do you struggle with flying emotions and negative energy? Feelings and emotions are intense and everywhere, that is why I am here sharing these 7 survival…
Looking In and Finding Out: Unraveling Who You Are at Your Core
Let me as you a question. But before I do, prepare yourself to give an honest answer. Not one you “think” you should say. But a REAL answer. Ready? How…
Teens and Music, A Doorway to Connection
Why is music so ingrained in our teens, in all of us humans? Why does it transport us to a certain place and time? My teen years are a soundtrack…
I’m Not Biting My Tongue Anymore! Speaking My Truth: Learned From Kids
Speaking my truth, I'm a GenX'er and that comes with many things I'm proud of. We didn't get trophies much but the ribbons I earned from track are cherished memories.…
Did You Really Lose Yourself as a Mom? Or Were You Lost Long Before?
We hear moms say it all the time… “I had children and I lost myself”. I get it. I’ve seen so many women in therapy who feel this exact same…
Does Saying Your Life is Hard, Make it Harder? Perspective Power.
Advice once given: Saying it is hard is making it harder. And I agreed that actually calling something hard could make it feel harder and create a negative perspective. And…
You are Limitless- Limiting Beliefs that you Should Release Today
Have you ever felt stuck? Like you are ready to step into a new chapter of your life, but you still feel stagnant? It is frustrating when you can feel…
Sometimes All We Need to Give Ourselves is Grace!
“Grace is a power that comes in and transforms a moment into something better.” Caroline Myss 2021 began with much uncertainty due to the ongoing pandemic. Somehow, I (and I'm…
The Lies and Truth of Marriage: Growing Together and Apart
The lies of marriage make it difficult to have a "happy" or "thriving marriage, the truth is we grow together and apart. Here I am learning how to let go…
Self Sabotage: How I Learned to Break the Cycles of Bad Habits
Self sabotage showed up big in 2020 for many of us. Food and alcohol and all the other things we tend to "over" do are quick easy soothers for hard…
Living in Abundance: 5 steps to Loving What You Have
"If you look at what you have in life, you will always have enough. If you look at what you don't have in life, you'll never have enough." Oprah Winfrey.…
Are You a Control Freak? 7 Ways to Cope with Anxiety Induced Control
Do you struggle with anxiety-induced control? Are there times where you feel like a control freak when things don't go your way? Is controlling anything you can, a coping mechanism…
Why is Healing So Hard? Five Pitfalls That Kept Me Stuck In My Healing Journey
When we deny the story, it defines us. When we own the story we can write a brave new ending. Brené Brown Why is healing so hard? If you have…
How Body Neutrality Taught Me to Appreciate a Body I Don’t Like
Every body is different. And yet I know I'm not alone in having this image of how my body should look. For years I've worked to love my body. For…
Cutting: A Way to Remind Myself I Was Alive
Trigger warning! Please be aware that this article discusses suicide, self harm, and cutting. If you or someone you know is in crisis, call the National Suicide Prevention Lifeline at…
4 Things You Can Do When Your Best Doesn’t Feel Like Enough
I sat on the couch watching my daughter play with her toys; my eyes starting to fill with tears. Feeling overwhelmed and beating myself up for how the day had…
Your Past: How to Let That Shit Go and Move On!
I'm sure you've heard the saying, "the past is a lesson, not a prison" or something close to that. Dang, why did it take me fortysomething years to figure this…
Let Go with Fall: 7 Ways to Change with the Season
My favorite season is here, welcome Fall! The trees are beginning to transition and it's time to acknowledge a similar change within ourselves. The changing seasons can be a guide…
Build Yourself Up: 5 Ways to be Your Own Greatest Champion
You must build yourself up if you are going to live the life you desire and find the joy you deserve. No matter the strength and number of your relationships…
Four Things The Mental Health System Taught Me
I have been utilizing the mental health system since I was 10 years old. It was at that age that I was diagnosed with Major Depressive Disorder and Major Anxiety…
7 Tips to Set Healthy Boundaries with Our Relationships
"Being human is hard not because you're doing it wrong, it's hard because your doing it right." Glennon Doyle, Untamed How can we set boundaries in our relationships and especially…
Living in the Hard Moments When I Want to Eject
Navigating the loss of my dad a mere five years after the loss of my mom . . . there are no words. The strong desire to push eject from…
When Are You Going To Have Kids? Sensitive Topic Most People Don’t Understand
We recently flew to Minnesota and being a family of four we had one row with the girls and me, then my husband across the aisle. A seemingly nice woman…
How I Learned to Redefine Charity By Tithing Time and Talent
Charity is defined by giving money to an organization that helps those in need. And it's true, money does help. Our amazing network of nonprofits within our nation depends on…
Overcome Family Guilt and Shame: 7 Ways to Stop Saying Sorry
Guilt says you made a mistake. Shames says you are the mistake. Guilt motivates. Shame annihilates. -Susie Garlick Do members of your family bring instant guilt and shame? Specific members…
Losing My Religion: An Imperfect Journey to Finding My Faith Again
If you’re anything like me, the title of this article may have scared you away. Losing religion? Finding faith? Yikes. Religion can be a touchy subject; delicate at best, offensive…
I’m not Super Woman, I’m Anxious. – Why I do all the Things all the Time.
I often have people tell me, “You are superwoman. I don’t know how you do it all.” The reality is, I am not superwoman, I'm anxious. The truth of it is…
The Healing Process Can Be Messy: 3 Ways to Embrace It
Any type of mess makes me anxious. If my house is messy-even if I do not have the energy to do anything about it-it gives me physical anxiety. I start…
Induction Birth Story — 5 Focuses To Turn Trauma Into Triumph
A year ago I went to my 40-week prenatal appointment alone, masked following pandemic protocols, but looking forward to the ultrasound to get to see my baby. I was not…
What is Juneteenth? Why This Holiday Deserves Recognition
To be clear, I am not a historian, or an expert in African American history or culture. I am a white woman and only learned of Juneteenth during my own…
Healing Childhood Wounds with a Letter to My Dad
Healing is in layers, healing is time. Healing is excruciating. Once you think it's done, it's not. Mary Demuth Father, dad, daddy, those names can bring a boil to my…
Suicide Interrupted; Finding Hope in the Pain
Please be aware that this article discusses suicide, rape, and abuse. If you or someone you know is in crisis, call the National Suicide Prevention Lifeline at 800-273-8255, text HOME…
Unbecoming: The Journey of Unraveling the Weight of Perfection
I stand looking in the mirror. I am unmasked and starting the journey of unbecoming. It starts again though. I hear her breathing and speaking her bullshit behind my back.…
What is Gaslighting? How Do I Protect Myself From This Abuse?
Someone steps on my foot and I yell "ouch." The usual response from an empathetic person is, "I'm so sorry I stepped on your foot. "Are you okay? I wasn't…
Our Teens Are Struggling; How Can We Help?
Our world is hurting right now. And I don’t mean just with everything with COVID the past year. We have been hurting for a while. One of the concerns that…
Three Pillars to Rebuild Confidence as a School-Age Parent
Admittedly, I’m lacking confidence as a parent at the end of this school year. Yes, school during a pandemic has been more than just confidence-shaking. But for me it has…
There is Beauty in Giving! But Do You Have Limits?
I write a lot about how the beauty of giving is a gift itself, literally and figuratively. What about boundaries or cut-off points to your extended hand? If you do,…
Give Voice to Maternal Exhaustion – A Story of Burnout, Betrayal and Fear
What does maternal exhaustion mean? Well, I knew that I needed to face this topic for the last six months. Instead of writing, maternal exhaustion has been where I’ve lived.…
Getting Help is Hard; Not Getting Help is Harder
Mental health is a huge concern in our world today. Despite some advances, there is still a large stigma around mental health; especially around getting treatment. According to the National…
Living Out Her Legacy: Five Life Lessons My Grandma Taught Me
I’m cuddled up under one of my grandma’s blankets. A Mendoza painting of hers is now hanging in my entryway, a statement piece I’d overlooked countless times when it hung…
Facing the Fear of Change: Why ADHD Makes it More Difficult to Navigate
Facing my emotions has never been easy for me, but the fear of change I would have to say is one of the worst. I don't like to sit with…
Grief: A Delicate State of Being of the Mind and Heart
Hello there and greetings to all who read this article. I hope and pray that everyone is doing well. That is indeed my hope for you. This article was going…
Buried In Our Something and Running from Sobriety
We all have something and sometimes we are buried in our something, running from sobriety. Your something might be grief. It might be alcohol or binge eating. Maybe it is…
My Thoughts on Navigating Change, Endings & New Beginnings
Change is inevitable and the only thing that is constant throughout our lives. The world is always shifting and changing, even when we are not aware. I have a complicated…
Stop Calling Yourself a Recovering Perfectionist: Perfect Isn’t Always Bad
I used to say it all the time. "I am a recovering perfectionist." What I really meant was more along the lines of, "Yeah, yeah, I know it's a bad…
A Letter to My Grade School Teacher: 5 Things I Wish You Had Known
I’ve been out of school for quite a while now. I’m considerably older than you must have been when I was in your class, but still depend daily on lessons…
A Punching Bag and Boxing Gloves: An Unconventional Relationship
My first birthday after losing my mom, I asked my husband for a unique birthday present. A punching bag. There was so much emotion that had built up inside of…
In Honor of My Beautifully Broken Brain: My TBI Journey
March is Traumatic Brain Injury (TBI) Month. My TBI story begins on a perfectly beautiful, bluebird-sky day in early February 2013. While driving my son's acting friends to their drama…
You Can Heal From Complex Post Traumatic Stress Disorder
Post-Traumatic Stress Disorder (PTSD) and the symptoms that spark from it can feel defeating. Overwhelming. All consuming. Some days it takes everything out of you. I have Complex Post-Traumatic Stress…
Sarah Nicole Landry @thebirdspapaya
Body Image: How Birth Helped Me Heal After Abuse and a Lifetime at War with Myself and My Body
I was 20 when I lost my first pregnancy. I felt betrayed by my body, but at that point in my life, betrayal was all I knew towards her. My…
My High-Risk Pregnancy & Journey with a Chromosome Abnormality
For women with a known chance of a high-risk pregnancy, finding out you’re expecting can be a terrifying experience. I am one of those women. It's difficult to share such…
Extreme Self-Care: 3 Big Takeaways from 5 Days by Myself at the Beach
Due to a series of unexpected events at the beginning of the year, I had the opportunity to spend 5 days of extreme self-care by myself at the beach. I'd…
Apathy: Managing Emotions in This Uncertain World
Filled with a sense of indifference, I sat and watched as the young sapling's leaves rustled in the light breeze. Its small trunk swayed gently as the wind swirled around it.…
A Day in the Life of a COVID Long Hauler
COVID has changed most of our lives in one way or another. It changed our world in what seemed as though overnight. I know that there has been so much…
Stuck in Your Own Head: What Your Daydreams are Telling You.
The inherent risk in tackling this topic is that you think I’m crazy, but I hope you think I’m brave. Anything less than bravery could not have brought me here,…
Helping Little Humans Handle Big Feelings
The Blessing of Bonus Littles I’ve been blessed to be the auntie of two of the most loving, creative, kind, and unique kiddos (sure, I’m a little biased). My niece…
The Aftermath: Pressing Through the Pain to Find Healing After Trauma
Warning: traumatic birth story detailed below. Please read on with caution as the material or descriptions may be triggering. Every January, as his birthday draws near, I have a tightness…
What is Wrong with You? The Damaging Dynamic of Familial Toxic Love
A couple weeks ago I was out shopping with my daughter. We saw this awesome shirt (pictured) in the store Zumiez. I posted it on my story on both my…
Detox and Recharge! Self Care Spa Recipes to Make at Home
The wintery days are upon on us, and we are very likely still somewhat limited in where we can go and what we can do, due to the pandemic. So,…
A Work in Progress: My Journey with Perfectionism and Toxic Positivity
Toxic positivity is a mindset that I am very familiar with. For years, perfectionism and toxic positivity plagued my thoughts and inner world. This way of thinking affected how I…
How Do You Know When It’s Time to Move On?
How do you know when it’s time to move on? Or to say no to something that you’ve previously said yes to? Are you a “Yes” Person? If you find…
Growing Pains: Letting go of Things That Leave My Soul Heavy
This past summer has been a summer of growing pains. I have outgrown people and things, but more specifically, I have outgrown things that leave my soul heavy. This…
Empathy, Forgiveness, and Hope: Gifts You Can Give Year Round
Empathy, forgiveness, and hope are gifts we can give all year long. Empathy Before I started my personal development journey, I wondered what the true difference between empathy and sympathy…
Enjoy Your Holiday Food Without Guilt! Busting Myths and Answering Your Intuitive Eating FAQ’s
If you’ve been following me for even a short time, you probably know that I am passionate about Intuitive Eating. It is my absolute delight to help my clients free…
Choose to Find Calm in the Chaos! 5 Things You Can Do Now!
So, What did you accomplish in 2020? Yeah, we get it, it’s the end of the year and we are supposed to be gearing up for happy holidays and…
Distance Learning: Educating the Heart Through Self-Compassion
How to educate has entered pretty much every parent’s home this year in a new way. As I write this I am embracing our third month of facilitating online kindergarten…
My Dance with the Devil: Finding Forgiveness and Healing Friendship
Forgiveness, there would be no chance of it. I had danced with the devil, there would be no second chances. I can remember the morning just like it was yesterday.…
Life Lessons Learned From Beloved War Veterans
Veterans Day is always a day of great reflection for me. Growing up the daughter of a Vietnam Veteran and then later marrying a Veteran from Operation Enduring Freedom, I…
What if Life Were as Simple as a Choose Your Own Adventure Book?
Have you ever read a Choose Your Own Adventure book? These stories allow the reader to assume the role of the protagonist and make choices to determine the main character's…
Prioritizing Your Mental Health When the World Feels Chaotic
If you are a college student, or are a parent of a college student, then you are well aware that online classes have started and are kicking into high gear.…
The Healing Process Requires Determination
I set out on a journey about 3 years ago. A journey of stabilization and healing. At the beginning, there was desire to heal and get better but there was…
Do it Your Way! Listen to Yourself and Start Living an Intuitive, Empowered Life.
Have you ever tried to follow an “expert’s” advice that just didn’t fit for you? Have you felt like a failure because their advice didn’t work as well for you…
My Journey Living with Anxiety and Depression for 30+ Years
It's been a long journey living with depression and anxiety for 30+ years. I remember with great and vivid detail my very first panic attack. I spent years trying to…
Feel What You Feel: Honoring Your Emotions
Many of us are never taught to feel what we feel. Instead, we're trained to ignore our emotions, to stifle them. We label them as "good" or "bad," celebrating the…
Embracing the Beauty in the Ordinary
I am once again reminded that there is beauty in the every day moments as I watch the sunrise while holding our 8 week old. It is the ordinary, every…
No More Fixing Myself: Giving up the Obsession With Self-Help
My bookshelves are full of titles like “Present Over Perfect,” “The Way of the Happy Woman,” “The Happiness Project,” and “Rising Strong.” I’ve read and loved them all. Most are…
Forget-Me-Not: Caring for Those with Alzheimer’s and Dementia
When I try to imagine what it’s like to have Alzheimer’s disease, the most common cause of dementia, I think of the flower that represents the cause — Forget-Me-Nots. Though…
My Suicide Attempt: Loneliness Does Not Have to Consume You
I could throw statistics at you all day about the number of people who have thought about, attempted, and died from suicide within the last year. But tell me this,…
Her Very Brave Life: Losing A Friend to Cancer
I lost a friend to cancer over a week ago. Yesterday was the first time I was able to even speak about her with my husband because I couldn't talk…
How to Connect the Dots of Your Life
We know the day we’re born, but not when we'll die. One bookend of our lives is defined but not the other. In our younger decades we anxiously race toward…
Making Peace with the Present
Most people do not feel at peace in the present moment. They are uncomfortable with themselves, unable to be alone with their own thoughts. Think about it. How long has…
Sensitivity and Imagery: The Meaning and How They Impact You
Are you someone who is sensitive? If you are, do you sometimes ask yourself or just question, "Why am I so sensitive?" I have many times throughout my life, so…
A Warrior Heart: Her Birth Story
It is 3:42 in the morning and I can feel her warrior heart beating against mine. I am exhausted and my body aches. It’s been less than 24 hours since…
My Experience with Racism and Showing Up as My Whole Self
In the glow of the morning light is, ironically, when I feel the heaviest. When I wake up, I admire the sun seeping through the cracks of my curtains, spilling…
Anchoring to Your Inner Strength
An anchor is a heavy object to hold a vessel in its place or it’s someone that delivers you the news on television. It can also be a helpful mental…
Self Connection: 5 Tips to Knowing Who You Are
Self connection is an ongoing journey. As we change through the years each phase of life has its own effect on how we connect to ourselves. Sometimes we may not…
It’s So Quiet I Can Hear My Soul Whisper
When our world shut down and went quiet in March, I experienced something I'd never experienced before. Truthfully, I've experienced several firsts during this ethereal time, but this one in…
Chronic Pain is a Real Pain: Awareness, Coping, and How to Help
Chronic pain is maybe not the first thing that comes to mind when you think of the word pain. However, it’s the first thing that comes to mind when anyone…
Making Sense of Who We Are in a Nonsensical, Non-complacent World
I love the recognition that humans are never complacent creatures, that we embody different versions of ourselves during different times of our lives. This concept is as equally exciting as…
I Believed the Lie that I was Unworthy; Turns out I am Worthy
Worthiness. I am going to be honest with you. This word makes me uncomfortable. Like, to my core. I suffered years of emotional and verbal abuse in my childhood and…
Enjoying the Slower Pace of Life
If there’s an upside to the up-side down world we’re living in right now, it’s the slower pace of life. Coronavirus forced us to sit still and stay home. Because…
My Husband’s Happiness is Not My Responsibility
June 30, 2002, I walked into a random church in Colorado Springs, Colorado. Little did I know that a handsome man would hit on me there and later become my…
Transformation Above the Neck: A Journey to Mindful Eating
Transformation. I can’t even tell you how many times in my life I have worked to change my form, my appearance. How can I alter, modify my body? What do…
Life With Adrenal Fatigue Syndrome: The Modern Day Stress Disorder
Life with adrenal fatigue syndrome means managing stress in a healthy way
How to Break Up With Your Toxic Self in 5 Brave Steps
Do you often believe that you are not good enough? Do you constantly disappoint and judge yourself? Is blaming yourself for making mistakes and expecting perfection a daily ritual? This…
Intuitive Eating: The Fear and Freedom of Giving up Dieting for Good
If my memory is correct, I was put on my first diet around the age of seven. Looking at pictures of myself back then, I see I may have been…
When Life Doesn’t Go as Planned: We Adjust and Move Forward
The doctor glanced up at me after examining my daughter and gently explained, “We’re going to go ahead and make an appointment for her at the children’s hospital downtown.” Well,…
What Perspective Am I to Hold on to?
These last few months have been disorienting. To gather enough focus to put pen to paper and write down my thoughts has been daunting. The struggle to identify up from…
Leaving Everything Behind and Living With A Void In Our Hearts
“We leave something of ourselves behind when we leave a place, we stay there, even though we go away. And there are things in us that we can find again…
Bonus Benefits of a Low-Carb Diet NOT Related to Weight Loss
The low-carb lifestyle may not be for everyone, but I encourage you to do some research and see if perhaps reducing your sugar and carbohydrate intake would improve your overall…
Help and Be Helped: What Makes Accepting Help So Hard?
I love helping people. It makes me feel purposeful and fulfilled. Every time I’ve taken an Enneagram test, I’m a 2. “The Helper.” I want to bring meals to you…
Leaving the Fitness Industry: What I Learned About my Body and Soul
After more than 15 years of working in the fitness industry, I recently walked away from teaching indoor cycling classes. Leaving the fitness industry was one of the most difficult,…
Don’t Like Your Family? Five Reasons Why You Can Stop Feeling Guilty
There is nothing wrong with you because you cringe at the thought of being around your family (or someone in your family). And, if you are feeling guilty about it,…
Being Ok With Being Ok: The Unspectacular Article
Writing is a love. A passion. A joy. But it is not always easy. While I immensely enjoy the opportunity to share my heart, to be vulnerable and authentically me,…
It’s Not Only Okay To Talk About The Hard, It’s Necessary!
"Vulnerability is our most accurate measurement of courage."-Brene Brown Life is filled with so many amazing moments. There is so much to celebrate, so much to be grateful for, so…
Outta’ Your Head: Saying No to the Tyranny of Compulsive Thinking
Stress. Tension. Anxiety. Busyness. We have too much to do! Too many hats to wear! Too many places to be! We believe life would calm down and the problem would…
Growing Through Rejection, Indifference, and Self Preservation
I was fourteen years old as I stepped off the school bus. Tears were streaming down my cheeks. I had just experienced deep rejection. Behind me, the voices of former…
The Magnificent Mundane: Finding Belonging From Your Line of Survivors
All the little moments that get lost when you are busy running the race to achievement. It's within these moments where belonging waits to be found.
Fighting your Inner Mean Girl with Positive Self-Love
Up until fifth grade I felt I had led a positive, normal Midwest life. Although not together, my parents loved me. I had lots of books to keep me happy…
Just One Child? Why People’s Family Sizes Are None of Your Business
In a New Year’s quest to declutter, my husband and I decided to sell our piano that had been sitting in our house collecting dust for more than a decade.…
You Reap What You Sow: How This Phrase Affected My Mindset
There is an old proverb that mentions the idea of you reap what you sow. If you've ever heard this growing up, how did you decern it? When I heard,…
Behold: A Powerful Practice to Embrace
I stepped out of the car and happened to glance down at the ground before landing on my feet. An odd-shaped rock caught my eye. I immediately beheld how the stone…
Celebrating the Lives and Legacy of Childless Women
The Lives of Childless Women I often struggle in celebrating the lives of growing families around me. Counting myself among childless women I feel like an anomaly. Although maybe more…
When Grief Moves In and Unpacks Her Bags: How Grief Changed Me
When grief officially moves in and unpacks her bags, she becomes a part of every breath and every moment whether we like it our not. When she came to visit…
Ditching Diets and Embracing Self-Acceptance Instead: The Healthiest I’ve Ever Been!
This year I’m turning 40 and I have one intention for the year: to be the healthiest I have ever been. I would venture to guess that when most people…
Honor the Cycles of the Moon to Reconnect to Your Natural Rhythms
I often look up at the night sky and feel my home is up there somewhere. I can feel my soul pulling toward the stars and moon, aching to return…
Hope Deferred Makes The Heart Sick: How to Handle Disappointment
Shattered Dreams Six months ago, our lives became shattered and fractured in one fatal swoop. All of our dreams and our sense of security vanished, leaving nothing but a nasty…
The Holidays are Hard For Me: Navigating a Tough Season
The holidays are hard. Driving into work the other day I could barely keep the tears back. I hurt. Life hurts right now. The holidays are a hard season for…
Holiday Blues: Coming Face to Face with Loneliness and Discovering Joy
It was a crisp autumn day, down under in the southern hemisphere of New Zealand. Wandering around the city of Auckland, I found myself people-watching while simultaneously soaking up my…
Step Up Your Winter Self Care with Ayurveda: What You Need to Know
Learn how to be well this winter with these five self-care tips from yoga's sister science, Ayurveda. Also includes basic Ayurceda and dosha types.
Wake Up Girl: Your Body Size Doesn’t Define your Worth
"Dear Body, You were never a problem. There is nothing wrong with your size, your curves, your scars, your flaws, your stretch marks or you. It's not your job to…
Finding the Light in the Midst of Darkness: A Walk In Central Park
Last month, my 40th birthday wish came true. I got to tour New York City and see a Broadway show. It was a spectacular and eye opening adventure. Walking through…
Hate: 5 Reasons We Let Negativity Take Over Our Emotions
Hate has always been a hard topic to discuss. It is usually seen as negative and can be deemed as an unacceptable emotion, making us feel like a bad person…
5 Natural Ways to Manage PTSD- Simple Habits for Daily Life
How to manage PTSD in a healthy and constructive way can feel impossible. There are so many unknown things happening inside our brains that it seems daunting to try and DO anything about it. I hear you. I understand.
When Seasons Change- Deciding to Take a Break From Social Media
I was fairly young when I had my son, and none of my girlfriends were in this season of their lives. So they always seemed well put together, on time,…
What Dancing with My Husband Taught Me
I used to be the girl who was afraid of dancing. I was afraid to be in front of other people and worried about what they might think. Picture this:…
I’ve Been That Girl! Forgiving Myself For Not Knowing Better
"Forgive yourself for not knowing better at the time. Forgive yourself for giving away your power. Forgive yourself for past behaviors. Forgive yourself for the survival patterns and traits you…
Learning to Be Kind to Myself: What Does that Look Like?
I’m unsure where to start. What to write. What to say. I guess that is common when you hear news that causes your breath to be caught. While sitting in…
Three Ways to Deal with Rejection and Live a Healthy Life
No matter what form it comes in, rejection carries side effects that can throw us off track. Rejection can take away precious moments with loved ones, distract us from doing…
Writing note showing Reality Check Ahead. Business photo showcasing Unveil truth knowing actuality avoid being sceptical written Sticky Note paper Wooden background Coffee Cup and Marker
Validation in the 21st Century: The Impact of Social Media and Communication
Validation? Validation is a hot topic in the 21st century. I don’t know about you, but I see it almost every single day. That is the entire reason for social…
Doubt: The Painful Reality About The Path To Healing.
“When you doubt your power, you give power to your doubt.” -Honore de Balzac Ever since I was little I have trusted myself. If I dreamed it, I could do…
The Siren Song Of A Broken Heart: The Aftershock of Trauma
July is hard, August brings healing. Trauma is a strange thing. Every year I think I’m over it, I think I’ve processed enough. Then September comes, and my mind is…
Music is Healing: Hope, Love, and Community Can Be Found Here
As the end of summer nears and fall begins, it is my favorite time of year for concerts. I love music all year long, but there is something special about…
Happy Gut, Happy Life: My Journey to Good Gut-Health
Gut Health? Gut-health. Is it just another ‘buzz-word’ or ‘fad’ that's recently hit the world stage? I put my ‘curious hat’ on when I first heard about it. I’ve always…
Hitting Rock Bottom: Finding the Blessings in the Hard
"Something very beautiful happens to people when their world has fallen apart; a humility, a nobility, a higher intelligence emerges at just the point when our knees hit the floor."-Marianne…
Releasing: Surrendering Control and Understanding
John and Stasi Eldredge have had a significant impact on my life. Through their books and through their teachings, I’ve experienced a deeper understanding of who I am and Whose…
The Ugly Truth About Depression
Let Us Begin: I have debated for many months whether or not to write about depression. I have spent many nights sweating and in tears because I also knew I…
Tips for the Sandwich Generation: Caregiving for Ailing Parents While Raising Kids
Many of us are caring for our parents as they get to an age where their health begins to fail or they are diagnosed with a chronic illness. In addition…
My Reactive Behavior Almost Ruined My Marriage: What I’ve Learned
It's really hard to bring awareness to the parts of yourself that you don't like, especially when you hurt those you love the most.
The Elephant and The Rope: What You Believe is Powerful!
Your attempt may fail, but never fail to make an attempt.
The Problem with Broken: Stop Describing Yourself That Way
I hear people say ALL the time that they are "broken." As a therapist, I would be a rich person if I had a dollar for every time I've heard…
Shame: The Ugly Truth about Secrecy, Silence and Judgment
"Unlike guilt, which is the feeling of doing something wrong, shame is the feeling of being something wrong." –Marilyn Sorensen Some days I look at the woman in the mirror staring…
Coming Clean: The Most Refreshing Benefits of Being Totally Honest
The truth is not always simple, as the saying goes. Ain’t that the truth! Over the last several years, as I grow older and a little wiser, I’ve had to…
I’m Sorry for Judging You: What Judging Others Really Reveals!
Judgement Reveals I'm sorry for judging you! Recently I stumbled upon a similar title while scrolling through my social media feed. Immediately, without even reading the article, my mind summoned…
The Restoration Strategy: Furniture and Self
It was December of 2016 and my final beloved grandparent had passed into the heavenly realm. I personally have found it difficult to endure the transition of grieving loss while…
The Evolution of my (S)Heroes
Every kid wants a hero. Someone who is bigger, stronger, and more powerful, who will defeat the bad guy, and inspire them to be more. Often it is quoted that…
Life Experiences – Bad Things Happen, Don’t Let It Stop You From Living!
On one hand I’m the helicopter mom, full of anxiety that something horrible will happen to my children. On the other hand, I encourage my daughter’s to travel the world and…
Forgive Yourself and Find Peace – Stop Drinking the Poison!
Recently a member of my Take Care of You Community asked me to share some helpful tips about forgiveness. I was so glad she asked because this is an important…
Grief Happens: Enduring Hardship
Grief is shifty and can be such a thief. Especially in moments where there are squeals of laughter peeling through the air as children chase each other. Or, shrieks of joy…
Living in the Moment and Measuring in the Decade
I have a vivd memory from my childhood of going to a birthday party with my parents for someone who was turning 40. There were black balloons and black signs…
Is your Soul in need of Refreshing? Let it Rain!
As I sit here and write, the rain is falling heavily on my roof. After a particularly challenging few months personally, I sit here with a sense of heaviness and…
Nourish Your Soul; How Travel Connects You with Humanity!
The trifecta in reaching your ideal state consists of a sound mind, a healthy body, and a peaceful soul. The first two are fairly straightforward and academic. We all want…
Anxiety Almost Killed Me: Taking Back Control of My Life
Anxiety: Anxiety is a silent killer. For me, anxiety is something that has crept up in my life. I used to be carefree, and not have a worry in the…
Who is Helping You? Making an Empowered Choice and Heeding the Red Flags
We are finally entering a place in time where people are more open to asking for help. The idea of reading self-help books or leaning into personal development doesn't hold…
Letting Go Of Things That Don’t Serve You, Without Apology.
Please be aware that this article discusses suicide. If you or someone you know is in crisis, call the National Suicide Prevention Lifeline at 800-273-8255, text HOME to 741741 or…
Be Silent, Be Still: The Power of Pausing in an Ever Chaotic World
Being mindful and focused is hard! Often times I sit down at my laptop intending to send some follow-up emails to clients or update my calendar for the week. It's…
What a Headache Taught me About my Life
April 2018 I was worried that 6 weeks of daily headaches meant I had a tumor or something major going on. I had put off calling the doctor for fear…
The Day I Cried Over Spilled Milk: My Journey of Self-Care and Embracing my “Enoughness”
In 2012 I began my self-care journey and it changed my life in ways I'd never imagined. Sharing this story has become part of my mission because every time I…
The One Thing That Shifted My Marriage Struggles
Have you ever had those moments where you wonder, “Why did we get married?” I would like to say this question only arose after children were born and we were dredging through the exhaustion of raising small babies. But no. This question arose in the first weeks and months of marriage and I wish someone had told me this one thing that might have shifted our marriage.
Cutting the Toxic Ties: Not Everyone Knows How to Love
My dad was in the military and left early every day for work. When I woke up I would go to the kitchen and find something to eat. Then I…
Cambodia – The Journey to Visit my Daughter and Myself
An unexpected work trip to China opened the door of opportunity for me to visit my daughter in Cambodia in March, for 5 days. What were the chances that during…
Don’t be a Hater – 5 Reasons to Start Loving your Body Now!
"Dear You, Make peace with the mirror and watch your reflection change." - Sohini Did you know that you don't have to like everything about your body to love it?…
Looking for friendship? Spend time with people you like
Have you ever struggled with friendships? You're not alone. Making friends is uncomfortable for most of us. Let's take the pressure off of friendship.
Healing energies, the link between a hot stone massage and Hawaii
I recently discovered why I receive such amazing & similar healing energies from both a hot stone massage and from being on the island of Hawaii. How, you might ask,…
Growing Up Together – Part 2 – It’s not just about the Writing
In my first blog I introduced myself and a few of my inner writing companions; Tendency to push away, Giving up and Calm who all pop up at different times…
Opening up to Pain and Not Showing up With a Smile on Our Face.
“Some people think that to be strong is to never feel pain. In reality, the strongest people are the ones who feel it, understand it, accept it and learn from…
What if the End of Something You Held Dear is Actually a Gift
This is a story of a journey~~a journey that took me to inward & outward places I had always wanted to go. Both of those places that I was so…