Tag: wellness

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 💛

Embracing the Wake-Up Call:

by Mothersense, posted in Uncategorized

My Heart, My Health, My Future

Just recently, I faced a terrifying moment that shook me to my core. Hearing the words “heart failure” was like a punch to the gut. Thankfully, after further testing, I was told there were no blockages and I wasn’t in heart failure. The relief was overwhelming—but I know I’m not out of the woods yet.

I’ll be wearing a portable telemetry monitor for a week to track my heart’s activity, keeping a blood pressure log, and likely starting a food diary for my upcoming GI appointment. New medications are now part of my daily routine, and I’m adjusting to a new normal. My heart acted up, and now it’s on the mend.

But here’s the truth: I know about diet. I know about exercise and stress management. I know I have to do better. This scare brought all my past posts and promises flooding back—reminders of what I’ve said I’d do and haven’t followed through on.

Listening to the Body’s Whispers Before They Become Screams

Our bodies are constantly communicating with us. Minor aches, fatigue, shortness of breath—these are often early warning signs. Ignoring them can lead to serious consequences. As highlighted by Southwest General Health Center, understanding and responding to these signals is vital for maintaining optimal health .medhelpclinics.com+1MindMate+1Southwest General

Even individuals who appear healthy can face unexpected heart issues. A 28-year-old techie from Bengaluru suffered a heart attack despite daily workouts, revealing an 80% heart blockage . Similarly, Gigi Campos experienced a heart attack at 34, despite being active and receiving reassurances from doctors about her health .@EconomicTimesSELF

A New Normal: Monitoring, Medication, and Mindfulness

Adjusting to this new phase means embracing tools and practices that support heart health. Wearing a telemetry monitor, logging blood pressure, and maintaining a food diary are proactive steps. These measures not only provide valuable data for healthcare providers but also foster a deeper connection with one’s own health journey.

Medication adherence is crucial. Understanding the purpose and potential side effects of each medication empowers patients to manage their health effectively. Regular consultations with healthcare providers ensure that treatment plans remain aligned with evolving health needs.

The Emotional Toll and the Power of Support

Facing a health scare is not just a physical challenge—it’s an emotional one. Feelings of fear, anxiety, and uncertainty are common. Seeking support from mental health professionals, support groups, or loved ones can provide comfort and guidance.

Sharing experiences, like those found in the American Heart Association’s “Stories From the Heart,” can be therapeutic and inspiring . These narratives highlight resilience and the human capacity to overcome adversity.www.heart.org

Looking Ahead: Celebrating Life’s Milestones

Life is fragile, and moments of crisis often bring clarity about what truly matters. For me, the upcoming wedding of my baby girl in September is a beacon of hope and motivation. I plan on being there, celebrating this momentous occasion with her.

This journey has reinforced the importance of self-care, vigilance, and the support of a caring community. Embracing a proactive approach to health, staying informed, and cherishing life’s precious moments are now at the forefront of my priorities

Finding Calm When Feeling Stuck

by Mothersense, posted in Uncategorized

What can you do when you feel helpless? Maybe your job search is dragging out and you feel like it’s never-ending, maybe your kid is sick and you don’t have answers to why, maybe things are rough in a friendship, family, or marriage and you have done every possible thing you know to do….what can you do next? What will be helpful?

It can be hard to feel helpless. To have to be still and wait for answers or just waiting at all can take so much energy. When things feel out of your control, and you’ve already tried everything you can think of, it’s easy to feel stuck, like there’s no next step. But there are ways to move forward, even if they’re small steps.

I do want to say I think it’s key to acknowledge that it’s okay to not have all the answers or to feel like you’ve reached a limit. Feeling helpless is a very human experience, and being kind to yourself during that time is huge. When you’re in a tough spot, here are some things that might help:

  1. Take a Break and Breathe: Sometimes, when we’re so deep in the weeds of a difficult situation, we forget to step back and take a breather. It doesn’t mean ignoring the issue, but giving yourself a moment of mental clarity to recharge. Simple practices like deep breathing, meditation, or even taking a walk can reset your nervous system and give you a fresh perspective.
  2. Talk to Someone You Trust: Whether it’s a friend, family member, or a therapist, sharing how you’re feeling can be a huge relief. Sometimes just verbalizing the weight of everything you’re carrying can make it feel lighter. You don’t need someone to have all the answers – you just need someone who will listen. And sometimes maybe you just talk to yourself. Yup. I said it, talk to yourself, sometimes saying things out loud helps you to feel better about the in between, the waiting, the PAUSE if you will. 
  3. Let Go of What’s Beyond Your Control: It’s difficult, but part of feeling helpless comes from trying to control everything. If you’ve done everything you can and you’re still not seeing results, sometimes the best thing you can do is surrender a bit. Trust that things will work out in their own time. It’s not giving up – it’s giving yourself permission to stop shouldering the weight of things you can’t fix right now.
  4. Focus on Small Wins: If the big picture feels overwhelming, try to break things down into smaller, more manageable pieces. Is there one small action you can take today to improve your situation, even just a little? Maybe that’s applying for one more job, researching new treatment options for your child, or reaching out to a friend to have a real conversation about what’s going on.
  5. Seek New Resources or Perspectives: Sometimes we can feel stuck because we’re too close to a problem, or we’ve exhausted the usual ways of looking at it. Maybe it’s time to seek out a new perspective – whether that’s reading a book on personal growth, talking to a mentor, or exploring new treatment options or support groups for your situation.
  6. Practice Patience and Self-Compassion: Growth or healing isn’t always linear. Sometimes things get worse before they get better, and that’s hard to deal with when you’re in the middle of it. Being gentle with yourself during these moments and remembering that things won’t always feel like this can help maintain hope.

All is not lost

by Mothersense, posted in Uncategorized

Getting Back on Track: Embrace the Challenge and Reboot with Confidence

We’ve all been there. You set out with the best of intentions—whether it’s landing that dream job, sticking to a workout routine, eating healthier, or forming any positive habit—but somehow, life happens, and we get off track. It’s easy to feel frustrated, overwhelmed, or even defeated when we stray from our goals. But here’s the thing: we’re never too old to reboot, and it’s never too late to pick ourselves back up and keep moving forward.

1. Acknowledge the Setback, But Don’t Dwell on It

The first step in getting back on track is simply acknowledging that you’ve fallen off course. Whether it’s a job search that’s been stalled, a fitness routine that’s been abandoned, or a healthy eating plan that’s been pushed to the back burner, it’s important to be kind to yourself. Life is full of setbacks and distractions, and that’s normal. We’re all human, after all. It is important to remember that even if you WERE a robot, they require maintenance too, and so will you. So be gentle with yourself, dear reader.

Instead of focusing on guilt or disappointment, treat this moment as an opportunity to reassess, reflect, and restart. Acknowledge where you are, but don’t get stuck there.

2. Break It Down Into Smaller, Manageable Steps

Once you’ve given yourself grace, the next step is to make your goal feel more achievable. Trying to dive straight back into a long-term objective can be overwhelming. Whether you’re resuming your job hunt, picking up weights at the gym again, or preparing a healthy meal, start small.

  • If you’re searching for a job, instead of feeling the pressure to apply for dozens of positions in a single day, aim for one or two quality applications each day.
  • For fitness, instead of committing to an hour-long workout, start with a short 15-minute routine that’s manageable and builds momentum.
  • When it comes to healthy eating, focus on one meal at a time rather than trying to overhaul your entire diet in one go.

By breaking your goals down, you not only make them more achievable but also start gaining momentum and confidence.

3. Face Challenges, Face Rejection, and Keep Going

One of the most difficult aspects of any journey is facing setbacks, whether it’s rejection during a job search, missed workouts, or slipping back into old eating habits. Rejection and failure can be painful, but they are also powerful teachers. They show us where we can improve and where we can pivot.

Don’t let a rejection define you—whether from an employer or a failure in sticking to a habit. Use it as fuel for growth. Each time you face a challenge, you build resilience and strength. When the going gets tough, that’s when the true growth happens.

4. Keep Your Eyes on Progress, Not Perfection

As you reboot, remember that perfection isn’t the goal. The goal is progress. Whether it’s landing your next job, regaining your fitness, or simply eating more balanced meals, progress, no matter how small, is worth celebrating. Be proud of each step forward. And if you slip up, don’t give up altogether. Success isn’t linear, and growth comes with its ups and downs.

Sometimes, even a tiny change in perspective can make a world of difference. Instead of focusing on the times you’ve missed the mark, focus on how far you’ve come since you started. Each day is an opportunity to take one more step closer to your goals.

5. Embrace Lifelong Growth

One of the most empowering truths we can adopt is that we’re never too old to learn, to evolve, or to start something new. Whether you’re venturing into a new career path, challenging yourself with a new workout, or discovering healthier ways to nourish your body, there’s always room for growth.

Being open to new experiences, learning from challenges, and continuing to improve—no matter our age or where we are in life—creates a richer, more fulfilling life.

In Conclusion: Keep Rebooting, Keep Moving

No matter where you are in your journey, remember this: setbacks don’t define your success. Rebooting doesn’t mean you’ve failed; it means you’re still on your way. Challenges, rejections, and obstacles are all part of the process, and they don’t stop us from growing. The most important thing is to keep going, to keep learning, and to keep striving to be better than you were yesterday.

So if you’ve fallen off track, it’s okay. You’re not alone, and you have the power to restart. Take that first step today—because progress begins with one small action.

Just a bad day, not a bad life

by Mothersense, posted in Uncategorized

When the Universe Feels Like It’s Conspiring Against You: How to Cope on Bad Days

We’ve all been there—one day, you’re on top of the world, ticking off tasks like a productivity machine, and the next day, it feels like the universe is suddenly conspiring against you. Nothing goes right, every little thing seems like a mountain, and you wonder how you’re supposed to keep moving forward. The thing is, bad days don’t mean a bad life. It’s easy to get stuck in that moment, but when the walls feel like they’re closing in, there are ways to navigate the storm.

Let’s go over a few simple but powerful ways to cope with those tough days, and remember, this too shall pass.

1. Breathe, Seriously. Breathe

When stress starts to mount and the weight of the world feels heavy on your shoulders, it’s natural to tighten up, hold your breath, or start breathing shallowly. But guess what? Breathing is a simple tool that’s always available to you, and it works wonders for resetting your mind and body.

Try this: Close your eyes, and take a deep breath in through your nose for a count of four, hold it for a count of four, then slowly release it through your mouth for a count of six. Do this for a few minutes. This simple breathing technique can help lower your heart rate, reduce anxiety, and give you a mental reset, allowing you to move forward with a clearer mind.

2. Be Gentle with Yourself

We often put so much pressure on ourselves to perform perfectly every single day, and when we don’t, it can feel like a personal failure. But here’s the thing: You are allowed to have bad days. Everyone has them. They don’t define you. Be gentle with yourself. Recognize that you’re doing the best you can in the moment, and sometimes, the most productive thing you can do is show yourself compassion.

If things aren’t going well, take a step back and say to yourself, “It’s okay to not be okay right now.” Give yourself permission to rest and take a break. Perfection is not the goal; progress is.

3. Take a Short Walk

If you’ve been sitting in one place for too long or your thoughts are racing, sometimes the best remedy is to get up and move. Even just a short walk outside—whether it’s around the block or in your backyard—can shift your energy. Nature has a grounding effect, and the rhythm of walking can help clear your mind and release pent-up tension.

If you’re stuck indoors, consider walking around your home or office for a few minutes. A change of scenery and some movement can be a small but effective way to reset your mind and shift your perspective.

4. Stretch It Out

Stress can manifest physically in our bodies. Tight shoulders, clenched jaws, and stiff necks are just a few signs that tension has taken root. A few simple stretches can help release some of that physical stress. Try doing some gentle neck rolls, shoulder shrugs, or standing stretches. If you’re able to, a quick yoga session can work wonders, focusing on stretches that open up your chest and relieve back tension.

The key here is to listen to your body—don’t push yourself too hard, but give yourself the space to release what’s no longer serving you.

5. Take a Mental Break

Sometimes, the most helpful thing you can do on a bad day is simply step away from the stressor, even if only for a few minutes. If you’re bogged down by work or a difficult situation, give yourself permission to take a mental break. Whether that’s stepping outside for fresh air, grabbing a cup of tea, or listening to some calming music, the break can help reset your mental state.

Remember, your productivity will often be much higher when you allow yourself to step away from the stress momentarily, rather than pushing through and exhausting yourself.

6. Reach Out for Support

Bad days don’t have to be faced alone. Sometimes, just talking to a friend, family member, or colleague can help alleviate the burden of a tough situation. Don’t hesitate to reach out when you’re feeling overwhelmed. Whether it’s venting or getting advice, a supportive conversation can bring a fresh perspective and remind you that you’re not in this alone.

7. Focus on What You Can Control

When everything feels out of your hands, it can be helpful to focus on the things you can control. Is there something small you can do right now that will help you feel more grounded or accomplished? Sometimes, taking just one step forward—whether it’s organizing your desk, finishing one small task, or even just drinking a glass of water—can give you a sense of agency and start to lift your mood.

8. End the Day with Gratitude

No matter how challenging the day has been, there’s always something to be grateful for. Before you go to bed, take a moment to reflect on what went well, however small it may be. Maybe you handled a difficult conversation, or you took the time to rest when you needed it. Remind yourself that even bad days are full of lessons and opportunities for growth.

Wrapping Up: Bad Day, Not a Bad Life

When it feels like the universe is working against you, take a deep breath, show yourself some compassion, and give yourself the gift of rest and perspective. Every day, no matter how hard, is a step forward. Bad days are just that—days—and they will pass. With small tools like breathing, stretching, walking, and focusing on what you can control, you can manage the stress and come out on the other side stronger.

Remember, this too shall pass. And on the days when it feels like you’re overwhelmed, remind yourself that a bad day does not define you. You’ve got this!