Making Peace with What Is

Hello everyone!

We’re almost through the month! In this newsletter, we explore the power of radical acceptance, lessons we can learn from the Olympics, and ways to cope with change when things feel hard.

Wishing you a lovely rest of February!

All the best,

Mandy

MENTAL HEALTH CHECK-IN
The Power of Radical Acceptance

Radical acceptance is the practice of acknowledging reality as it is, especially the parts we wish were different. It helps us stop fighting what’s outside of our control so we can respond more calmly and clearly. At its core, radical acceptance means noticing what’s happening without judging it, denying it, or criticizing yourself for it.

For example, if you’re feeling anxious about an upcoming event, instead of spiraling or trying to push the feeling away, it might sound like:

“I’m feeling anxious, and it makes sense that I would.”

“This is uncomfortable, but it’s temporary.”

“I don’t have to like this feeling to allow it.”

It can feel counterintuitive at first. Many of us are used to trying to control, fix, or overthink our way out of discomfort. But acceptance often softens anxiety more than resistance ever could.

If you’d like to practice, here are a few gentle steps:

1. Notice what feels hard.
   

   Pay attention to when resistance shows up. What are you struggling to accept? What thoughts come up?

2. Separate what’s in your control from what isn’t.

   
   Remind yourself that you cannot control the past, other people’s behavior, or every outcome, you can only control your response.

3. Ask yourself: “If I fully accepted this, how would I show up?”

   
   Then experiment with acting in alignment with that version of you.

   Imagine what acceptance would feel like. What would soften? What would you stop replaying?

4. Use grounding tools.

   
   Journaling, deep breathing, mindfulness, or gentle self-reflection can help you sit with emotions rather than fight them.

5. Let go of judgment.

   
   Allow yourself to feel what you feel without labeling it as weak, dramatic, or “too much.”

6. Notice where the emotion lives in your body.

   
   Is there tightness, heaviness, or tension? See if you can breathe into that space.

7. Remember that you can coexist with discomfort.

   And when resistance comes back (because it will), gently choose acceptance again.

MEDIA
Lessons in Resilience from the Olympics

Like many of us, I’ve been enjoying watching the Olympics and was especially excited to tune in to the Snowboarding team, particularly Chloe Kim and Maddie Mastro. Both women were incredibly inspiring and refreshingly vulnerable about the emotional challenges behind their performances.

What stood out to me most was watching Maddie fall on her first two runs. Before her third run, the camera caught her taking deep breaths, one hand on her heart and one on her stomach. It looked like she was repeating an affirmation to herself: “I can do it.” Although she didn’t end up qualifying, what she demonstrated was powerful — resilience, self-regulation, and the courage to try again after disappointment.

Chloe Kim went on to earn bronze, while Choi Ga-on took home gold for South Korea. What was equally inspiring was the way Chloe celebrated Choi’s win. She shared, “I’m so proud of her. It’s all part of the sport. It’s all about inspiring the next generation. It’s all about passing the torch. There’s no one else I would have rather stood next to on the podium than her. I’m so proud of her, and I’m so excited to see what she does next.”

Moments like these remind us that mental strength isn’t about always winning. It’s about how we respond to setbacks, how we speak to ourselves under pressure, and how we hold space for both our own disappointment and someone else’s success. Whether you’re on an Olympic stage or navigating everyday stress, anxiety, or self-doubt, the same principles apply: self-compassion, emotional regulation, and perspective are skills we can practice. And they matter just as much as performance.

LISTEN
🎙️ How to Regulate Your Emotions and Mental Chatter When Bad Things Happen

In this episode of 10% Happier podcast with Dan Harris, he sits down with Dr. Maya Shankar to discuss tools for getting unstuck, building a more expansive sense of self, and understanding cognitive biases. Listen here.

Today’s Affirmation

RESOURCES
Books

• The Other Side of Change: Who We Become When Life Makes Other Plans by Maya Shankar

• Radical Acceptance: Awakening the Love that Heals Fear and Shame by Tara Brach

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

Disclaimer: This content is for educational and entertainment purposes only and it is not a replacement for individualized therapy.