As another year comes close to ending, I've been reflecting on what life has taught me. These lessons have transformed how I show up for myself and others: I've learned to let go of people who bring chaos and choose peace instead. Life is too short to hold grudges or chase approval from those who've already made up their minds about you. Most importantly, I've realized that someone who doesn't like themselves will struggle to genuinely appreciate you—and that's not your burden to carry. I've stopped trying to be an open book with everyone because not everyone deserves access to your story. I've learned to put my mental health first, to enjoy my own company, and to work on healing my insecurities rather than expecting others to fill those gaps. The truth is, we can't control what others think, say, or do. We can't change people who don't want to change. But we can control how we respond, how we protect our peace, and how we choose to show up each day. Life rarely goes according to plan, but I'm learning to trust the process and find gratitude in the journey. I'm learning that freedom requires courage, and happiness is a choice we make regardless of our circumstances. Now I want to hear from you: What's the most important lesson YOU learned this year? How has it changed the way you approach life or relationships? Drop your thoughts in the comments below. Your story might be exactly what someone else needs to hear today. 💙

So, let’s take a moment and think about what makes up a story. For the most part, there are some pretty common ingredients: A main character, with wants and needs, who the readers grow to love and root for. A series of challenges, many of which push that character beyond limits. Supporting characters, who either help or hurt the storyline. Sometimes, both. Stakes that tend to rise to a climactic moment. And then some kind of resolution. Sound about right? Now, think about how that story is organized. Usually it’s split into chapters. Or episodes. Or issues, like this newsletter. So, what actually defines a “good” chapter… versus a “bad” one? Well, that’s up to you, because the other thing that’s often true in great stories is that chapters come to a close when a new event is on the horizon, something shifts into action, a conclusion is reached, or a decision is finally made. In order to get out of a bad chapter, you have to write yourself into a new one. What new event can you schedule in your future that may open a new door? What small shift into new action can you make today? What conclusion (or deep truth) are you finally willing to accept? What decision are you avoiding that needs to be made? And if that all feels too much for you today, start small with this journaling prompt: If my life were a book, what would this current chapter be titled—and what would the main character need to do to move into the next one? The key is noticing how much of what we believe about being stuck somewhere is just a story. We can always introduce our own chapter endings, and our own new beginnings. A transition in role or job. The meeting of a new friend or partner. The resolution to a stalled decision. Celebrate all of it. The end of a chapter. The beginning of another. And get excited for what’s coming in the next episode. How will your hero advance? What challenges await? And what can they do differently today—right now, in fact—that might help them turn that page?

Tell me if any of these words spark anything for you. - Self-blame - Rumination - Guilt - Regret Chances are, you’re holding onto some old mistakes, and feeling at least one of these four things. Maybe you’re replaying a conversation with an ex that didn’t go the way you wanted it to.If only I’d said it differently… maybe we’d still be together. Maybe you missed an opportunity that could have been really fruitful for you. my life would be so much better if I’d just taken that leap. Or maybe you can’t shake the moment you didn’t speak up.I really should have stood up for myself. These feelings of self-blame and regret don’t make you stronger. They actually do the opposite. They get in the way. See, when you’re spiraling about what could have been, you miss out on what is here now. Reflecting is a valuable practise. But ruminating just wastes time and energy. If all you can think of is how a past relationship went wrong, you’re not present for the people in your life right now. If all you can see is the leap you never took, you’ll miss the new opportunities right in front of you. What you need to do is forgive yourself. Forgive yourself for not being a perfect partner, or a perfect worker, or a perfect human. And make room for growth. So often, we think of self-forgiveness as weakness. As if forgiving yourself means you don’t take your mistakes or shortcomings seriously. Don’t get me wrong; it’s imperative that we learn from our missteps. When we get in our own way, the only way forward is by taking into account where we erred and trying to do it differently next time. But learning from your mistakes isn’t the same as beating yourself up for making them. When we forgive ourselves, we create space to move forward. We say, “I made a mistake but I am only human and I have the capacity to make better decisions in the future.” Nobody’s born with all the answers. The energy we use spiraling can be better spent learning new skills, strengthening our relationships, and taking care of our bodies.

I'm so excited to invite you to our upcoming lecture on Self-Compassion – a practice that could truly transform how you move through life's ups and downs. Think about it: How often do you speak to yourself in ways you'd never speak to a friend? When did we learn to be our own harshest critic instead of our own best ally? In this session, we'll explore together: ✨ How to turn the "golden rule" inward and become your own source of comfort✨ The three pillars that make self-compassion so powerful: Self-Kindness, Common Humanity, and Mindfulness✨ Why this practice leads to real happiness, reduced anxiety, better health, and true resilience✨ Simple, practical techniques you can start using immediately – like the "Self-Compassion Break" and the healing power of gentle touch Here's the truth: Self-compassion isn't about being perfect. It's about being a "compassionate mess" – fully, beautifully human, and treating yourself with the kindness you deserve. This is a skill anyone can learn, and it might just be the missing piece in your healing journey. So I'm curious: When you're going through a difficult time, what does your inner voice sound like? Are you your own best friend or your toughest critic? 💭 Drop a comment below – I'd love to hear your thoughts. And consider joining us for this important conversation. Bring your open heart (and maybe a journal!). See you there! 🌱

Depression often narrows our focus toward negative experiences while filtering out neutral or positive ones. This evidence-based journaling exercise helps counteract that pattern. Instructions: 1. Identify one moment from the past 24 hours when you experienced any degree of comfort, safety, or reduced distress 2. Describe this moment in specific, sensory detail (what you saw, heard, felt, or experienced) 3. Reflect: What made this moment different from more difficult moments today? 4. Consider: How might you intentionally create similar moments in the future? Therapeutic Purpose: This practice strengthens your ability to notice and retain positive or neutral experiences, building cognitive flexibility and emotional regulation skills over time. This exercise is based on principles from Cognitive Behavioral Therapy (CBT) and mindfulness-based interventions. Consistent practice can support symptom management alongside professional treatment. Please see attached worksheet to download if you need. Drop a comment if you'd like to share, or keep it just for you. Both are perfect! Remember: you're doing better than you think you are.