As the saying goes, there’s just so much to be grateful for! But how often do we take the time to reflect on these things? Spending even just a few moments acknowledging the ways that you have been blessed can transform your mood and outlook on life.

I like to create lists of the things that I am grateful for. Kind of like reminders that keep me in the right place. It helps to see it written down. Try it for yourself!

Erin’s Steps to Create a Gratitude List:

  1. Find a quiet space.
  2. Make sure you are comfortable in your body. Maybe you prefer to be seated upright at a table or lounging on the sofa.
  3. Before picking up your pen, just sit and think about the ways that your life is going well – Everything that is working for you.
  4. Next, identify (what) is helping you to do well in that area. Don’t worry if it takes you some time. This is a meaningful activity and meant to make you think.
  5. List the first thing that you are grateful for.
  6. Explain the reason why. This helps you to process what you just listed.
  7. Take a moment to read it back and reflect.
  8. List as many things as you can.
  9. If you choose to, place the list somewhere that you can reflect on it again. This could be a drawer, your car, or your desk. Running into this list unexpectedly could help you again on a tough day.

Here are a few things I am grateful for:

Simple Things  

Last night I prepared a delicious dinner. I was proud of myself. I enjoyed my meal and there was food left over. I will not have to worry about what to eat tomorrow – that’s a double blessing!

Knowing Love

I remember when I had difficulty identifying loving relationships in my life, back when struggled to find love and fulfillment within myself. I now realize there is love all around me. For this I am grateful.

Peace

A good friend of mine used to say: “Earn your peace – find your peace.” I am grateful to now understand what that means. I’m aware of the environments I need to be in to recharge. I know what puts me at ease. I have found peace in my spirit. I am made whole in God. I have peace.

Have you ever been in an uncomfortable position in life, where you knew the issue wouldn’t be resolved for some time? Sometimes I meet clients who are in this space – waiting for finances to improve, spending years in a rigorous graduate program, wondering when all the effort you’re putting in to save your marriage will actually work.

Sometimes in life there is just no easy answer. There are days when you’re just throwing spaghetti at the wall in hopes that something will stick. If everyone was to be completely honest, we would see that we all go through these times in our lives.

It’s important to remember, there is still life to be lived in the storm. I was reminded of this when I visited Beyond Van Gogh. There I was, standing in front of The Starry Night in awe of its beauty. In that dark night, there were still stars. There was still beauty. Light and dark both paired together and somehow it worked. Actually, it was brilliant.

Vincent Van Gogh painted this piece while he was in a mental asylum looking out a window. He was deeply depressed. He was probably asking himself the question: what is life? I believe the answer was in that painting.

Life is a mixture of shitty days and great times, struggle and overcoming, pain and pleasure. And it’s still beautiful. All of it. Every last bit of it.

Sometimes our most challenging times produce our greatest fruit. So, I want you to hold on. I want you to ride the waves of life. I want you to never give up. I want you to remember that even in the darkest night, there is still light.

I enjoy yoga because it’s a full body and mind release. For this reason, I often recommend yoga to my clients. Yoga is especially beneficial for individuals that have been impacted by trauma.

“Trauma is an emotional response to a terrible event like an accident, rape or natural disaster. Immediately after the event, shock and denial are typical. Longer term reactions include unpredictable emotions, flashbacks, strained relationships and even physical symptoms like headaches or nausea.”-American Psychological Association.

We hold traumatic experiences not just in our minds, but also in our bodies. For a person living with posttraumatic stress, it’s common to experience random flashbacks and sometimes feel actual pain that mirrors the traumatic event. This pain can be physical and emotional.

As humans, even with continued self-work, we can’t control everything that could present as a trigger for our mind and memory. Yoga and breathing exercises help myself and many others manage life after trauma. I believe that when you have several healthy lifestyle practices in your weekly routine, it helps you to heal overtime. Yoga has other benefits including better sleep, managing chronic pain, supporting mental health, and improving digestion.

I attended a yoga class at Miami Botanical Garden. Walking through the lush garden towards the class was relaxing. The yoga instructor, Franci Blanco lead us in breathing and various yoga positions. She continued to say in the gentlest voice: “Let go of your past story.” As I focused on my breathing and allowed my body to stretch, I began to let go. Just thinking about it brings up emotion. The process of acknowledging pain and releasing it at the same time is so powerful. While you are going through this releasing process, everything is still. The sounds of nature were comforting. I felt peace within myself.

The stretching of the body creates a straining sensation followed by a feeling of rest. This reminds me of life, which is sometimes tough, but we always move through it eventually. I’m grateful that I had the opportunity to take part in this yoga class. I left feeling renewed both inside and out. I walked around the garden looking at the beautiful plants and let go of my past story – because today is a good day! Give yourself permission to have experiences that allow you to heal.

Erin and yoga instructor doing tree pose
Erin in front of fountain
Erin sitting in decorated gazebo
walking path with palm trees
plow pose in yoga
Palm tree

It’s common for parents to contact my practice when their child displays behavioral issues in school. If these issues are not addressed early, they can progress as time goes on. Negative behaviors can be turned around when children are set up for success from the start of the school year. Here are some tips to help your child and family:

Psychology teaches us the importance of sleep to brain development, also how the mind and body have negative reactions to lack of sleep. Schedule wind down time in the evening to help your child get into a state of calm. Sometimes children are walking, jumping, playing until parents’ yell: time for bed! By introducing quiet time a half hour before bed, children feel more relaxed and better able to transition into sleep.

Children benefit from structure. In my years as a therapist, I’ve had some child clients in family sessions express to their parents that they would like more structure. Simple tasks such as asking your child to brush their teeth and wash their face before coming to breakfast helps children feel more responsible in their own lives and creates structure. This starts their day off with a sense of accomplishment.

Just think of how we are impacted by words of encouragement and good news. This is sometimes what makes your day special or helps to keep you centered when tough situations arise. When you consistently motivate and encourage your child this builds self-confidence which will carry over into their school day.

If your child or your family is struggling with something, introduce yourself to the school counselor. Schools have counselors on staff that help children with everything from social skills, support groups to family challenges. Making the counselor aware that your child may need support can make all the difference their school day. It’s also important for children to participate in school activities. Staff serve as mentors to your child which promotes positive behavior. Being involved in school activities creates a sense of community for both your child and your family.

If you are a parent of a child taking medication for a mental health disorder, it is essential that your child takes their medication consistently each day. It’s beneficial to get medication management advice from your child’s pediatrician or psychiatrist. This can help you to figure out the time of day and dosage your child should take to ensure their medication will be most effective. Also, it’s important to keep up with your child’s counseling appointments throughout the school year. Both the medication and routine therapy sessions work together to give your child maximum mental health support.  

Think about ways that you can promote family fun time on the weekends. This gives your child something to look forward to and a way to encourage good behavior.

A cool beverage on a hot summer day is EVERYTHING! After a long day in sessions, I decided to make lavender lemonade to unwind and relax. It is said that lavender lemonade can help reduce anxiety symptoms and headache. People living with anxiety disorders tend to have trouble sleeping. Lavender also helps the body to relax and can improve the quality of your sleep. In my recipe, I used raw honey instead of sugar to add a heathier and sweeter option. I also added blueberries because they have a ton of health benefits, and they are just so good!

I found the process of preparing the lemonade very relaxing. When I poured the boiling hot water over the dried lavender, it immediately released the most soothing and fresh scent. The combination of the lavender, fresh squeezed lemon and raw honey produced a flavorful taste. When I added the ice and blueberries it was the perfect cool down beverage. I felt proud that I was able to make something so delicious and refreshing. I found that it made me sleepy and I was able to get off to bed shortly after. I can’t wait to make lavender lemonade again!

Erin’s Lavender Lemonade

Prep Time: 10min
Total Time: 50min
Servings: 6-8 (depending on the size of the glass)
Note: This recipe is simple. Feel free to add more or less of the ingredients to your desired taste. I went heavy on the honey because I enjoy sweet lemonade.

Ingredients

Recipe

Enjoy – Cheers!