Holding Space for Yourself and the Mind-Body Connection

Good morning!

I hope summer has been treating you well! Amidst the busyness of this month, I’ve been making a conscious effort to savor every moment. Recently, I saw someone post a list of their favorite summer activities, which inspired me to create my own. I hope it inspires you too!

Summer moments to savor:

• Meals outside

• Slow mornings with iced coffee

• Walking to get ice cream

• Beach days

• Lounging by the pool

• Rooftop hangouts

• Reading a good book outside

• Getting fresh produce from the farmer’s market

• Going to baseball games

Have a great rest of your week!

All the best,

Mandy

MENTAL HEALTH CHECK-IN
How to Hold Space for Yourself

Have you ever felt like you're avoiding your feelings or don't know how to set aside time to address your needs? It's normal to want to ignore unpleasant emotions, but this can cause them to build up and send a message that they're unimportant. Holding space for yourself and your emotions involves acknowledging, processing, and validating your feelings. With practice and time, you can start feeling more comfortable with this process.

1. Check in with your emotions and body: Begin to notice how you’re feeling and scan your body for any sensations. Observe them without judgment and take a mindful pause.

2. Find a time and place: If you don’t feel comfortable in your current space, identify a time and place where you can assess your feelings. Find a space that is calm and safe.

3. Reflect: You may not always have the words to describe how you’re feeling, and that’s okay. Sometimes, our bodies give us clues, and other times they might be harder to detect.

   Questions to support this:

   • What is the dominant emotion I’m feeling right now?

   • What do I think happened to trigger the emotion I’m currently feeling?

   • What do I need in this moment?

4. Validate: After identifying your emotions, respond with kindness and understanding. Avoid self-criticism and give yourself permission to feel your feelings.

5. Address your needs: Whether it’s mindfulness, movement, or journaling, utilize coping strategies that will support you and your needs.

READ
The Polyvagal Theory Explained: What Happens In Our Bodies When We're Stressed

Learn more on The Chalkboard Mag.

EAT
Strawberry + Feta Summer Salad 🍓🥗

If you're a fan of summer salads, this one is easy to make and packed with flavor! I've already made it once and have a feeling it will be one of my staples this season. Cooking can be a great coping skill, and you can easily incorporate mindfulness into it. Plus, nourishing our bodies with food that makes us feel good is an added bonus!

LISTEN
🎙 The Emotional Root of Chronic Conditions & How to Become Pain Free

In this episode of "The Wellness Process," host Elizabeth Endres and guest Nicole Sachs discuss how sensitive, empathetic, and overworking personality types tend to develop chronic, "unsolvable" conditions and explore the mind-body cure for these issues. Listen here.

Today’s Affirmation

RESOURCES
Books & Videos

• When The Body Says No a book by Dr. Gabor Maté that explores the mind-body connection and the role that stress and our emotional makeup play in an array of common diseases.

• The Perfectionist's Guide to Losing Control: A Path to Peace and Power a book by psychotherapist Katherine Morgan Schafler on breaking patterns of perfectionism.

• Reset: Decompress Your Body and Mind a guided meditation from Headspace.

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