Tag: mindfulness

Surviving Overwhelm: Mental Health Tips for Today

by Mothersense, posted in Uncategorized

Coping With Mental Health in Trying Times: Surviving the Storm When Everything Feels Overwhelming

There are moments in life when it feels like the weight of the world is pressing down on you. The kind of moments where everything seems to be stacking up—the bills are piling high, school is back in session, and the news feels like a relentless wave of tragedy. The pressure builds, leaving you running on fumes, emotionally drained, and unsure of how much more you can take.

Right now, many of us are living through a perfect storm of challenges. The reality of rising costs, personal responsibilities, and the heavy weight of constant bad news can leave you feeling overwhelmed, anxious, and even numb. If you feel like you’re just taking it day by day, doing your best to survive, you’re not alone. And while these times are undeniably difficult, there are ways to cope, find balance, and regain a sense of peace. Here are some strategies to help you navigate the mental strain of living through these trying times in America.

1. Acknowledge the Reality of What You’re Feeling

One of the hardest parts of mental strain is the guilt that often comes with it. We’ve been conditioned to push through, to “keep going” no matter what. But it’s okay to not be okay. When life is overwhelming, acknowledging your feelings is the first step toward healing. Whether you’re angry, scared, numb, or sad, allow yourself the space to sit with those emotions without judgment. You don’t have to be “better” or “stronger” every single moment.

When you name your emotions, you take the first step toward regaining control. Feeling overwhelmed is a natural response to these challenging times, but it doesn’t define you. By validating your emotions, you allow yourself permission to cope, heal, and move forward.

2. Practice Radical Self-Care (Yes, It’s Important!)

Self-care has become a buzzword in recent years, but it’s not just about face masks and bubble baths—it’s about setting boundaries and prioritizing your mental and physical health. In times of stress, it’s easy to forget to take care of yourself, but the reality is that without a solid foundation, it’s harder to weather the storms of life.

Start with small, achievable acts of self-care that nourish your body and mind. This could mean:

  • Sleep: Rest is non-negotiable. When you’re running on empty, a solid night’s sleep is essential for emotional and mental recovery.
  • Nutrition: Eat nourishing foods that give your body the energy it needs to tackle the day, even if it’s just a balanced snack.
  • Movement: Whether it’s a walk, yoga, or a dance party in your living room, moving your body can release stress and elevate your mood.
  • Mindfulness: Practice mindfulness or meditation, even if it’s just five minutes of deep breathing. The present moment is all we have, and grounding yourself can offer some much-needed relief.

3. Limit Your Media Consumption

It can feel like the world is burning down when you’re constantly glued to the news. From national tragedies to political chaos, the media can feel overwhelming and relentless. While staying informed is important, there’s a fine line between being aware and being consumed by it.

Consider setting boundaries on how much news you consume daily, and make time for things that uplift you. Try a digital detox—take a day off from social media, limit your news intake, and focus on things that bring you joy, whether that’s reading a book, spending time with loved ones, or enjoying nature.

4. Reevaluate Your Priorities

When life feels like it’s in constant crisis mode, it’s easy to get caught up in the demands of work, school, finances, and responsibilities. But sometimes, it’s important to step back and ask yourself: What’s really important right now?

  • Can you delegate some tasks to make life a little less overwhelming?
  • Are there things you can let go of, even temporarily, to give yourself space to breathe?
  • Do you have the energy to take on everything on your plate right now, or is it okay to ask for help?

Setting boundaries around your time and energy is not only okay—it’s necessary. Whether it’s saying “no” to an extra project at work or asking a friend or family member for help with errands, reclaiming your personal time is essential for mental health.

5. Find Support in Your Community

You don’t have to go through tough times alone. Whether it’s a trusted friend, a support group, or a therapist, talking about your feelings can help you feel seen, heard, and less isolated. Sharing the burden with others, even if it’s just a text or a phone call, can make a world of difference.

If you’re not already, consider reaching out to a mental health professional. Therapists and counselors are trained to help you navigate difficult emotions and offer tools for coping. Therapy isn’t a sign of weakness—it’s a way to strengthen your resilience and build healthy coping mechanisms for the future.

6. Focus on What You Can Control

In times of chaos, focusing on the things you can control helps to ground you. You may not be able to change the headlines or the world’s circumstances, but you can take control of how you respond.

Maybe that means focusing on your daily routine, budgeting your finances, or creating small, achievable goals. When things feel out of control, taking one step at a time toward something you can manage brings back a sense of agency.

7. Find Purpose in the Chaos

It’s easy to feel lost and overwhelmed when things are falling apart around you. But sometimes, finding a sense of purpose can bring clarity. This might mean reconnecting with your passions, getting involved in your community, or finding new ways to help others.

When we’re able to focus on something larger than ourselves, it can put the stresses of life into perspective. Helping others or contributing to a cause can also bring a sense of fulfillment and connection that’s hard to find in times of isolation.

8. Remember, You’re Not Alone

Living in America right now can feel uniquely stressful—whether it’s economic struggles, political tensions, or social upheaval, the strain can feel heavy. But in these moments, remember: You are not alone. Millions of people are navigating these same challenges, even if it doesn’t always feel like it. It’s okay to lean on others, to ask for help, and to give yourself the grace you need to heal.

In these tough times, survival might look different for each of us. It might mean focusing on day-to-day coping strategies, seeking therapy, or simply taking a break from the news. Whatever your journey looks like, remember that it’s okay to not have all the answers, and it’s okay to take things one step at a time.

Conclusion: Keep Going, One Day at a Time

The light at the end of the tunnel may seem dim right now, but it is there, even if it’s hard to see. Each day you keep going is a victory. You’re doing your best, and that’s all you can do. Be kind to yourself. Take small steps to care for your mental health, and remember that it’s okay to seek support. In trying times, surviving isn’t just about enduring—it’s about finding ways to thrive, no matter how small those steps may seem.

If you’re struggling, know that there is help, and there is hope. Keep pushing forward, and know that brighter days are ahead.

love and light y’all!!!

The ABCs of Mental Health: Small Changes for Big Impact

by Mothersense, posted in Uncategorized

Focusing on What We Can Control

Life can feel overwhelming at times, especially when we face challenges that are outside of our control. Worrying about the “what ifs” can keep us stuck, anxious, and drained. But when it comes to our mental health, one of the most powerful lessons we can learn is this:

Peace of mind comes when we focus on what we can control and let go of what we cannot.

The ABCs of mental health remind us that there are practical areas of our lives we can manage—daily choices that influence how we feel, how we cope, and how we show up for ourselves and others.

Let’s walk through some of the most important ones:

A – Awareness of What We Consume

We may not be able to control every thought that crosses our mind or every stressor that shows up in our day, but we can control what we allow into our bodies and minds.

  • Food: What we eat impacts not just our physical health but also our mental clarity and mood. A balanced diet rich in whole foods, water, fruits, and vegetables helps stabilize energy and emotions.
  • Media: What we consume online matters. Too much negative news or endless scrolling can fuel anxiety. Setting boundaries around social media and media consumption is a healthy choice we do control.

Being intentional with consumption—whether food, information, or energy—gives us strength and clarity.

B – Balance in Finances

Money is one of the leading causes of stress for individuals and families. While we cannot always control unexpected expenses or the economy, we can control how we spend, save, and plan.

  • Create a budget that supports your goals instead of drains your paycheck.
  • Choose mindful spending habits—distinguish between needs and wants.
  • Build an emergency fund, even if it’s just a small step at a time.

Financial peace doesn’t come from being wealthy—it comes from being intentional with the resources we already have.

C – Care Through Movement

Our bodies are designed to move. Exercise isn’t just about physical appearance; it is one of the most powerful tools we have for boosting mental health.

  • A brisk walk can clear your mind.
  • Stretching can release tension from stress.
  • Strength training or yoga can rebuild confidence and resilience.

We may not control every health diagnosis or physical limitation, but we can choose to move our bodies in ways that nourish us.

D – Deep Rest and Sleep

Sleep is often overlooked, yet it is vital for mental health. Yes, sometimes our minds race and rest feels hard to come by, but we can take steps to create a healthier sleep environment.

  • Stick to a regular sleep schedule.
  • Limit screens before bedtime.
  • Create a calming routine with reading, prayer, or meditation.
  • Keep your room cool, dark, and quiet.

We may not always control when sleep comes easily, but we can build habits that make rest more likely.

Letting Go Brings Freedom

When we shift our energy toward what we can influence, we take back power that stress and anxiety try to steal. The truth is:

  • We can’t control every circumstance.
  • We can’t control the choices of others.
  • We can’t control the unexpected.

But we can control how we respond, what we prioritize, and the daily actions that nurture our body, mind, and spirit.

And when we let go of what we cannot control, we make room for peace of mind, resilience, and growth.

✅ Your challenge this week: Pick just one area—food, finances, exercise, or sleep—and make a small but intentional change. Remember, it’s not about perfection. It’s about progress, awareness, and focusing on the ABCs of what truly matters.

How to Cope with Anxiety While Waiting for Change

by Mothersense, posted in Uncategorized

The Agony of Waiting (and How to Survive It Without Losing Your Mind)

We’ve all been there.
The email is sent. The interview went great. The scale is so close to that magic number.
You’re halfway through a project, a life change, or a dream, and now you’re…
just…
waiting.

Waiting for the phone to ring.
Waiting for the green light.
Waiting for the thing you know is coming (probably) but still feels like it’s stuck in a cosmic traffic jam.

It’s maddening.

Why Waiting Feels So Hard

Waiting is a limbo space. You’re not where you were, but you’re not yet where you want to be. Our brains hate that. They crave certainty, closure, and momentum. Without it, anxiety loves to step in and narrate a running “what if” list like an over-caffeinated sports commentator.

We’ve been taught that if we’re not actively doing something, we’re failing, lazy, or wasting time. So we start filling the space with noise—tasks, projects, errands—sometimes not because they matter, but because the silence of waiting feels unbearable.

Here’s the Truth: You Don’t Have to Fill Every Second

Waiting doesn’t have to be passive, but it also doesn’t have to be crammed full of “productivity” for the sake of appearances.
There’s a radical thing we can do instead:
Be still.

Being still doesn’t mean being frozen. It means giving yourself permission to exist without constantly proving your worth through output. Stillness can be taking a slow walk without a podcast in your ears. Sitting outside with a cup of coffee, just watching the way sunlight hits the leaves. Allowing yourself to breathe without thinking, “I should be doing something right now.”

What You Can Do While You Wait (Without Driving Yourself Crazy)

  1. Hold space for yourself
     Give your emotions somewhere to go. Journal them. Talk them out. Cry if you need to. Sometimes the waiting is the work, because you’re learning to sit with uncertainty.
  2. Set “check-in” times
     Instead of obsessively refreshing your inbox, decide you’ll check it at certain times of the day. Boundaries keep you from spiraling into constant vigilance.
  3. Practice micro-pleasures
     Do tiny, nourishing things that don’t have to lead anywhere—a short walk, a chapter of a book, baking something, or even rearranging your desk for your own comfort.
  4. Reconnect with the non-outcome parts of life
     The people, hobbies, and routines that aren’t tied to the thing you’re waiting for can ground you in the present.
  5. Let it be awkward
     Not every season has to be full of dazzling growth. Some seasons are about holding the ground while the seed sprouts underground, invisible to you.

The Gentle Reminder

You don’t have to earn the right to rest.
You don’t have to distract yourself into exhaustion.
And you don’t have to let waiting steal all the joy out of right now.

The thing you’re waiting for will come—or something else will arrive in its place—and you’ll move forward when it’s time. In the meantime, give yourself grace. Stay curious. Be still when you can. Move when it feels good.

Because life isn’t just about the big moments when the call finally comes, the scale tips, or the email lands. It’s also about the quiet minutes in between—the waiting room of life—where we learn who we are without the outcome.

Heart-Healthy Living: Your Guide to Safe Movement

by Mothersense, posted in Uncategorized

My journey so far has been pretty successful. I am still waiting for a couple of consults. I am adjusting as are the folks at home with me. I think it’s easy to forget that I have this condition sometimes. I look like I always have. I still enjoy the same things. I don’t look sick, and honestly, that’s the idea!!! I want to be able to continue to live a long life. I want to see all of my children grow up. I hope they follow their dreams. So here is my contribution to encouraging you to take care of yourself, even when it is challenging.

🫀 Heart-Healthy Movement, Sleep, and Peace of Mind

1. Moving with Cardiomyopathy: Start Small, Go Slow

If you’re living with cardiomyopathy—regardless of whether it’s dilated, hypertrophic, or arrhythmogenic—it’s important to move safely under medical supervision. A personalized plan starts with a thorough evaluation, stress testing, and medication optimization. Moderate exercise—such as walking, gentle strength or resistance work, yoga—is generally recommended. High-intensity or competitive sports may be allowed only after careful risk assessment and shared decision-making with your cardiologist (cardiology.theclinics.com, American College of Cardiology).

Patients without high-risk markers in dilated cardiomyopathy (ejection fraction LVEF ≥ 40–45%, no arrhythmias) can safely engage in low to moderate intensity recreational exercise. That includes walking, Pilates, light resistance training under guidance (IMR Press). Avoid heavy lifting, sprinting, or competitive sports until cleared by your doctor (cardiomyopathy.org, American College of Cardiology).

⚡ Pro Tip: If you feel dizziness, chest tightness, unusual shortness of breath, or palpitations during activity, stop and check in with your care team (cardiomyopathy.org).

2. Gentle Movement That Counts

  • Walking breaks: Even a short walk to the driveway counts—especially during hot Texas days. Keep hydrated and take shade breaks.
  • Restorative yoga & Pilates: Ideal for increasing flexibility, releasing neck/shoulder tension, and easing posture issues from computer use.
  • Neck and shoulder rolls: Simple, effective micro-movements you can do at your desk or between emails.
  • Dance breaks: Lunch break dance sessions spike your heart rate gently and boost mood—plus, being your fun self is priceless.

These kinds of movement help maintain blood circulation without overtaxing your heart.

3. Building Yoga, Meditation & Mindful Relaxation

  • Yoga poses/pilates: Focus on gentle flows: Shoulder stretches, neck relief, cat-cow, child’s pose, and seated twists.
  • Mindful breathing or meditation: Even 5 minutes daily can lower stress, reduce tension, and improve cardiac rhythm control.
  • When tension shows up—pause work, take some shoulder rolls, stand up for a moment, or do a small stretch. These small pauses build up over time.

Your awareness around tension — especially in neck/shoulders—shows smart self-care in action.

4. Sleep: Your Heart and Body Depend on It

Sleep is a cornerstone of heart health. Experts recommend 7–9 hours per night for adults aged 18–64 and 7–8 hours for older adults (Wikipedia).

  • About one‑third of adults fail to meet that goal, increasing risk of heart disease, cognitive decline, and metabolic issues (EatingWell).
  • A large-body study found that consistently sleeping 7–8 hours per night improves so-called healthy aging odds by ≈18 % (verywellhealth.com).
  • Sleeping significantly less—or more—regularly has been linked to poor brain function, higher anxiety, and increased cardiovascular risk (health.com).

Tips to improve sleep:

  • Go to bed and wake up at the same time daily.
  • Avoid caffeine, heavy meals, and electronics in the 1–2 hours before bedtime.
  • Keep your bedroom cool, dark, and quiet. Use blackout curtains or white noise if needed.
  • Use the bed only for sleep (and sex)—not for work or scrolling (Wikipedia).

5. Medications + Heart-Smart Lifestyle

  • Take meds as prescribed—especially those that support heart function like beta-blockers, ACE inhibitors, or others tailored to your condition.
  • Maintain regular cardiology follow-up so dosage or activity levels can be safely adjusted.
  • Remember: movement, sleep, diet, meds, meditation—they all work together to help you find your new normal.

6. Putting It All Together: A Personalized Daily Rhythm

Time of DayActivity Suggestion
MorningGentle yoga/stretch (e.g. cat-cow, shoulder rolls), mindful breathing for 5 min
Midday/LunchDance break with your favorite tunes to move and uplift your mood
AfternoonStand/stretch break, walk to end of driveway, sip water
EveningLight resistance or Pilates session (15–20 min), especially targeting neck/shoulders
Before BedCalm routine: dim lights, stretch, avoid screens, breathe deeply for relaxation

Each activity is low impact, heart-conscious, and designed to fit your lifestyle—not overtax your heart.

✨ Final Thoughts

You don’t need vigorous jogging or high-stress workouts to stay active. In fact, for cardiomyopathy patients:

  • Low-to-moderate aerobic movement, strength training, and mind-body practices offer heart and mind benefits without overstressing the heart (childrenscardiomyopathy.org).
  • Prioritizing 7–8 hours of restorative sleep supports healing, heart resilience, and emotional well-being.
  • Combined with medication adherence and regular cardiology check-ups, these lifestyle steps define your new normal—one where you move, rest, and breathe in ways that feel good and are medically appropriate.

You’re doing an amazing job adapting to life and its changes. Keep listening to your body, loving yourself through the process—and celebrating every small, intentional move you make. You’ve got this!

Simple Practices for Grounding Yourself in Change

by Mothersense, posted in Uncategorized
ChatGPT said:

Embracing Change with Grace, One Breath at a Time

It’s late—again—and the house is quiet, save for the occasional creak of settling floors and the low hum of our overworked fridge. These nights have become familiar, comforting even, as I sit with my thoughts, making adjustments not just to my own routine and eating habits, but also alongside my husband as he navigates changes in his job. Life feels like it’s in a constant state of transition lately—waves of change washing over our home, our schedules, our expectations. And there’s more on the horizon.

With all of this shifting, it’s easy to get swept up in the chaos. I’ve been doing my best to hold on to my anchors: my meditation practice, yoga sessions, staying consistent with my medications, and trying—really trying—to get the sleep I need. But let’s be honest: insomnia is a familiar friend, one that creeps in just as I finally find a moment of calm.

So I’m reminding myself daily: pause. Breathe. Find joy in the little things.

Because the truth is, mindfulness isn’t about perfection or having it all together—it’s about noticing. Noticing the way the sunlight filters through the blinds in the morning. The quiet satisfaction of a warm cup of tea. The soft exhale at the end of a yoga pose. Even the way my dog sighs contentedly at my feet.

If you’re navigating your own season of change, here are a few mindfulness techniques that have been helping me stay grounded:

1. The Five Senses Check-In

Take a moment and notice:

  • 1 thing you can taste
  • 2 things you can smell
  • 3 things you can hear
  • 4 things you can feel
  • 5 things you can see

This is especially useful when I’m feeling overwhelmed or spiraling into anxious thoughts.

2. Box Breathing

This simple breathing technique works wonders for calming my nervous system—especially in the middle of the night.

  • Inhale for 4 counts
  • Hold for 4 counts
  • Exhale for 4 counts
  • Hold for 4 counts

Repeat for a few minutes. It helps me feel like I’m back in control of at least one thing: my breath.

3. Gratitude Journaling

Even if I can only come up with one thing, I write it down. Some days it’s as small as “I made my bed,” or “the soup didn’t burn.” But these little victories matter.

4. Gentle Sleep Rituals

When insomnia comes knocking, I’ve found a few rituals that soften its grip:

  • A warm shower before bed
  • Soft ambient music or white noise
  • A good book (no screens!)
  • Magnesium supplements or a calming herbal tea
  • Legs-up-the-wall yoga pose (amazing for winding down)

Change is never easy. And when it comes all at once—internally and externally—it can feel like too much. But we’re adapting. Slowly, intentionally, with grace when we can and forgiveness when we fall short.

So tonight, I’m reminding myself—and maybe you too—that it’s okay to be in the middle of the mess. That peace isn’t the absence of change, but the presence of awareness. And that the little things? They’re not so little after all.

Here’s to embracing the changes, honoring the chaos, and still finding quiet in the corners.

— With love and a sleepy heart 💛