November

We are just four days out from the Election (deep breaths). I am hoping this newsletter provides some comfort in a time of uncertainty. Today I am going to share ways to find comfort in this season, a mindfulness skill to try, reasons to practice saying “no” more often, and an app that brings me daily joy.

I am glad you are here.

image credit: selfcareisforeveryone

How to navigate election anxiety when there’s so much uncertainty:

• Limit time spent watching the news and scrolling through news outlets. It is not a bad thing if you feel saturated already.

• Set boundaries with family or friends about election-related topics 

• Keep with your routines: skin care, getting enough sleep, drinking lots of water, watching an uplifting show, and getting outside for a walk (it’s 70 in November?! Spooky, but take advantage!)

• Do what is in your control: VOTE!, make calls for your local politicians, post on social media, create a fun sign for your yard

• Avoid turning to substances, overexercising or other harmful behaviors that could exacerbate anxiety

• Make an extra appointment with your therapist to process

COLOR WALK

Another great grounding skill to try this week is a color walk. Choose a color. Think of how you are feeling and if that feeling were a color, what color would it be?

Take yourself outside for a walk. Mindfully look around your space and look for homes, plants, specs of paint, outdoor pots, leaves, a shell on the ground that match that color.

How many can you find?

How do you feel your body as you engage with your surroundings?

Image from: @SheltonYounglcsw

The art of saying no

A simple two-letter word that can feel like climbing a mountain to say.

The topic of saying “no” has been present in many of my sessions lately. I think of saying no as an act of radical self-love. As silly as it sounds, it is a huge step in the realm of healing from trauma. When we say “yes” to plans that we don’t want to do, “yes” to someone who asks a favor of us that we don’t have time for, or “yes” to a second date that we don’t want to go on, we are abandoning ourselves. We are reinforcing to our own mind and body that it is something that is not meant to be prioritized. With trauma, there may have been times where it has felt impossible to say no or felt unsafe to do so. By practicing saying “no” even to the simple day-today situations, we are protecting our peace and prioritizing ourselves.

Saying “no” truly is an art that takes practice. It requires a level of discomfort that we may be letting someone down or making a choice that is just for us. This brings us to another complicated situation, practicing selfishness. We typically associate selfishness with being negative. What if being selfish just meant taking care of YOU?

Journal Prompt: What is something that you recently said “yes” to, that you wish you had said “no” to? What comes up in your body as you imagine saying “no” in that scenario?

This is an App that I truly love.

It’s so easy to pick up our phones and go straight to social media. DailyArt shares a piece of art and a snippet of history each day. Instead of doomscrolling, it’s a lovely way to learn something new and appreciate new art.

Here is today’s piece!

FOOD!

Last but not least, I will leave you with a yummy meal I made this week that lasted me a few dinners and lunches. I didn’t measure anything so here is my best shot at a “recipe”.

I started by straining and drying the chickpeas thoroughly. I seasoned them with curry powder, garlic powder, paprika, s&p. I chopped and roasted sweet potatoes, brussel sprouts and chickpease. In a separate container, I made the dressing with honey, olive oil, red wine vinegar, s&p, minced garlic, red pepper flakes, and a little chili oil (more if you like heat). I seasoned some chicken breast and cooked those up. In a big bowl, I mixed the roasted brussels, sweet potato, chopped red onion, baked chickpeas, chopped kale, dried cranberries, a bit of avocado, chopped honey crisp apple and the dressing! I topped it off with sauteed halloumi.

YUM. Try mixing, adding, or omitting ingredients for a delicious fall bowl.

see you next month!

xxoo,

Marina