Spring Into Wellness: Seasonal Tips & Mindset Tools for the Sunshine Seasons Ahead

Sunshine Season!

Spring is here and Summer is just around the corner! Mindfulness and sunshine go hand in hand!

Spring Greetings!

As we welcome the sunshine seasons, I hope this newsletter finds you grounded and hopeful. With the longer days and signs of renewal all around us, Spring-Summer season invites us to reconnect—with ourselves, with our goals, and with practices that support our mental and emotional wellbeing.

Seasonal Shifts & Emotional Health

Spring often brings a mix of energy and overwhelm. You might feel a pull to be productive while still carrying the emotional residue of winter. That tension is normal. It’s okay to feel excited and exhausted at the same time.

Here are a few gentle reminders as you navigate this season:

• Pace yourself. You don’t have to bloom all at once.

• Check in daily. Ask: “What do I need right now—rest, connection, or movement?”

• Let go. Spring cleaning isn’t just for closets. Consider which thoughts, patterns, or habits could be released.

Skills Focus: Grounding & Boundaries

This quarter, many of my clients are working on two areas:

• Staying grounded in social settings – especially as events, gatherings, and obligations pick up.

• Setting healthy boundaries – both in time and energy.

If you’re feeling this too, try this simple practice: before any social event or tough conversation, pause and ask yourself, “What is within my control?” Then, imagine “zipping up” your energy like a coat—carrying your calm with you wherever you go.

In Closing

Wherever you’re at in your journey this spring, know that it’s okay to be exactly where you are. Healing isn’t linear. Growth comes in waves. And your efforts—no matter how small—are deeply seen and valued.

 As part of your seasonal check-in, I’ve attached a Spring Reflection Worksheet—a simple activity to help you tune into what’s shifting within and what you want to carry forward.  

Wishing you clarity, peace, and a season of soft growth.

You're receiving this email because you previously opted in or expressed interest in receiving external mental health resources. This message is for informational purposes only, is not a substitute for therapy or mental health services, and is intended solely for the recipient. It has been sent with high standards of privacy and security. If you'd prefer not to receive future seasonal reflections, simply reply with “Unsubscribe” and I’ll update your preferences.  

• Spring Reflection Worksheet

  Take 10-15 minutes in a quiet space. You might bring a warm drink, sit near a window, or take a few

  deep breaths before beginning. There are no right or wrong answers-just space for you.
  

  1. What is waking up in me this season?

  Think about thoughts, emotions, desires, or parts of yourself that are stirring or asking for attention.
  

  2. What have I been carrying that I may be ready to release?

  Any habits, self-talk, obligations, or even relationships that no longer serve you?
  

  3. What do I want more of in the months ahead?

  Joy, rest, connection, movement, courage, creativity...
  

  4. A phrase or mantra I want to carry with me this season:

  Something encouraging, truthful, or grounding.
  

  5. Support check-in:

  What does support look like for me right now?

  Who or what helps me feel grounded?

  Is there a step I want to take to care for myself more intentionally?
  

  Optional Practice:

  Choose one small action this week that aligns with your answers. This could be as simple as taking a walk,

  texting a friend, or saying 'no' to something that drains you.

🎉 Welcome to 2025 – A Year of Reflection, Growth, and Renewal ✨

Dear Wonderful Souls,

As we step into 2025, I want to take a moment to send you my warmest wishes for the new year. The transition into a new chapter can bring about many emotions—hope, excitement, uncertainty, or even reflection on the past. No matter where you find yourself in this moment, know that you are not alone. 

The holiday season can be a beautiful time of connection and joy, but it can also bring challenges. It’s okay if this time of year feels heavy or complicated. This is a season of self-compassion, allowing yourself the grace to feel and reflect without judgment. 

Setting Intentions for 2025 Instead of focusing on rigid resolutions, consider setting intentions that bring you peace and fulfillment. Here are a few mindful ways to welcome the new year:

• Practice Self-Compassion – Speak to yourself as you would to a dear friend.

• Reflect on Your Growth – Acknowledge how far you’ve come, even in small ways.

• Prioritize Your Well-Being – Create space for what nourishes you, whether it’s time in nature, creativity, or connection with loved ones.

• Stay Present – The future is built in small, present moments. Take one step at a time.

A New Year Reflection Activity To help you ease into the year with clarity and mindfulness, I’ve created a simple journaling exercise you can do whenever you need a reset. Grab a notebook and reflect on the following prompts:

1. What moments from last year brought you joy or taught you something valuable? 

2. What is one small way you can show kindness to yourself this year? 

3. What title would you give your 2025 year ahead; what would it be? Why? 

This is not a replacement for therapy, but rather a small offering to help you check in with yourself as the year unfolds. If you ever need support, I encourage you to connect with those you value, schedule a therapy appointment whenever you need, and-or seek the care and resources that feels right for you.

Sending you warmth, encouragement, and my best wishes for a year of growth and healing. 

Happy New Year!

Holiday Blues?

Navigating the Holiday Blues: Finding Comfort in the Season

The holiday season is often portrayed as a time of joy, connection, and celebration. But for many, it can bring feelings of loneliness, stress, or even sadness. The contrast between expectations and reality can feel overwhelming, making it difficult to fully engage in the festivities. If you’re experiencing the holiday blues, know that you’re not alone—and that it’s okay to feel this way.

Why Do We Feel the Holiday Blues?

There are many reasons why this time of year can feel heavy. Some people are grieving the loss of loved ones, while others may be struggling with family dynamics, financial stress, or seasonal affective disorder. Social pressures to be ‘merry and bright’ can make it even harder to express and process difficult emotions.

A Grounding Activity: The Five Senses Reset

When emotions feel overwhelming, bringing awareness to your senses can help ground you in the present moment. Try this simple activity to reconnect with your surroundings and ease emotional distress:

1. Sight: Look around and name five things you can see. Notice the colors, shapes, and textures.

2. Touch: Find four things you can feel—perhaps a warm mug, a soft blanket, or the weight of your feet on the floor.

3. Sound: Identify three sounds you can hear. It could be the hum of a heater, distant laughter, or soft music.

4. Smell: Recognize two scents around you, whether it’s a candle, fresh air, or something cooking.

5. Taste: Take a sip of tea, a bite of something, or simply notice the lingering taste in your mouth.

By focusing on the present through your senses, you can create a moment of calm and lessen the intensity of distressing emotions.

You Are Not Alone

If you find the holiday season challenging, be gentle with yourself. Prioritize what feels manageable and give yourself permission to step away from traditions or social gatherings that don’t serve your well-being. Connection—even in small ways—can make a difference, whether it’s reaching out to a trusted friend or taking time for self-care.

However you navigate this season, remember that your feelings are valid, and you deserve kindness—especially from yourself.

This is not a replacement for therapy, but rather a small offering to help you check in with yourself as the year unfolds. If you ever need support, I encourage you to connect with those you value, schedule a therapy appointment whenever you need, and-or seek the care and resources that feels right for you.