Embracing the Unknown

Good morning!

Based on recent conversations I’ve had, it sounds like a lot of us can’t believe that it’s already MDW and almost summer. As the days grow longer, it can be an exciting time, but it’s also normal to feel overwhelmed or even anxious. Whether you're eagerly marking your calendar with summer plans or feeling a bit daunted by the increase in social commitments, you're not alone.

Part of what makes summer exciting is having things to look forward to while also having more opportunities to be spontaneous. Embracing the unknown this season can help build confidence in yourself and the ability to handle whatever may come. Here’s to finding balance, staying grounded, and making the most of this time of year!

Hope you have a great Memorial Day Weekend!

All the best,

Mandy

FROM THE GG BLOG
Control: A Hidden Form of Anxiety

Being in control can feel comforting and is often seen as something positive. However, if the need to control things in your life is consuming you, it might be a sign that there’s something deeper going on. Some people who feel this way might hold high expectations for themselves and others or have difficulty coping with change or unpredictable scenarios. This is why it’s common for people who experience anxiety to engage in behaviors that attempt to gain control over their environment or thoughts. In this post, we’ll explore why you might feel the need to control, the problems it creates, and how to practice releasing control.

MENTAL HEALTH CHECK-IN

Affirmations for Confidence

Self-affirmations can increase confidence by helping you build new beliefs about yourself and your abilities. Start by choosing affirmations that resonate with you and go from there 🫶 you’ve got this!

• I believe in myself and my abilities

• I have the power to do amazing things

• I trust myself and my intuition

• I am consistent in my hard work and do my best

• My confidence in myself grows more and more every day

READ
Do You Have Social Anxiety or Are You Just Shy?

Learn more on Wondermind

MINDFULNESS
Body Scan 🧘‍♀️✨

Body scanning is a mindfulness meditation practice that involves paying attention to parts of the body and bodily sensations. It can help bring an awareness to any emotions, pain, tension, or general discomfort. Research suggests that body scan meditation is associated with many mental and physical health benefits, such as:

• Improved sleep

• Less pain

• Reduced anxiety and stress

• Increased self-awareness

• Improved emotional-regulation

How to Do a Body Scan Meditation

1. Get Comfortable: Sit or lie down in a position where you have space to move.

2. Focus: Close your eyes and start focusing on your breath. Notice the sensation of your inhales and exhales.

3. Begin: Bring your awareness to your head and neck, and notice if you feel any sensations, feelings, pain, or discomfort.

4. Repeat: Move to your shoulders, arms, hands, chest, back, hips, legs, feet, and so on — taking about 20-45 seconds to focus on each body part.

5. Acknowledge: If you begin to notice any pain or discomfort, acknowledge and sit with any emotions that these sensations bring up. Observe them without judgment, inhale, and try to visualize them leaving your body with each exhale.

6. Release: Slowly bring your attention back to your surroundings and take note of your observations.

If you’re interested in learning more about body scanning, I’ve included an article and video in the resources section below.

RESOURCES
Articles & Videos

• Beginner’s Body Scan Meditation an article about the practice and guided meditation with mindful practitioner and psychotherapist, Elaine Smookler.

• Relaxing Wind Down Body Scan a guided meditation video by Headspace to practice body scanning for relaxation or deep sleep.

• Your Best Summer Yet: 30 Fun Things to Do This Season an everygirl article filled with fun ideas for your summer.

If you're in Maryland and looking to discuss therapy options, you can find me at Mindful Therapy Collective.