Seeking Brightness in the Darkness

Hello everyone!

As the holiday season begins and the days grow shorter, it’s no surprise that conversations lately have centered around setting boundaries, navigating family dynamics, and prioritizing self-care. Like many of us, I’m finding it challenging to adjust to the earlier sunsets and have been exploring ways to adapt my routine. If you’re looking for inspiration, I’ve included a list of ideas below.

This past month brought a moment of reflection and nostalgia as I spent a weekend at my alma mater, JMU, for homecoming—it’s hard to believe it’s been 10 years since I graduated! Returning to a place filled with so many wonderful memories, especially while sharing it with some of the people who helped create them, was such a special experience. Walking past the buildings where I took my psychology classes and the counseling center where I interned reminded me of the journey that led me to becoming a therapist. I’m deeply grateful for those early steps and where they’ve brought me today.

This time of year often stirs up similar feelings of nostalgia, along with a mix of emotions. It’s important to give yourself permission to feel them all—both the joy and the heavier ones. Consider this your gentle reminder to be kind to yourself and make space for what you need.

Wishing you a wonderful rest of the week and a warm Thanksgiving!

With care,

Mandy

MENTAL HEALTH CHECK-IN
How to Cope with it Getting Darker

As the sun sets earlier, it’s natural to feel a dip in mood or motivation. This shift can disrupt routines and leave us feeling disoriented. Coping with this change can start with the simple act of choosing to find brightness amongst the darkness, even in the smallest of moments. If you’re finding this change challenging or want to create a self-care plan for the winter months, here are some tips to ease the transition:

1. Establish a Routine That Brings You Joy: Try sticking to your normal routine and incorporate relaxing activities like reading, journaling, lighting a candle or a warm cup of tea to make it feel comforting and intentional.

2. Get Outside: If possible, spend some time outdoors during daylight hours, even if it’s just for a short walk. Open your blinds and sit near windows to soak up as much natural light as possible.

3. Movement: Regular movement can improve your mood and help combat feelings of sluggishness. Whether it’s yoga, a workout class, or a walk, find something you enjoy.

4. Artificial Light: Consider using a light therapy lamp, designed to mimic natural sunlight. It can help boost your mood, increase energy levels, and support your overall well-being during the darker months.

5. Support System: Shorter days can make us want to hibernate, but staying connected with loved ones is important. Schedule a coffee date or phone call/FaceTime, to maintain your support network.

MEDIA
Wicked & Emotional Vulnerability

I remember seeing Wicked as a kid with my family and being in complete awe of the talent and the experience. When I heard they were making it into a movie, I was so excited! If you’ve been following the marketing and press for the Wicked movie, you might have noticed how Cynthia Erivo and Ariana Grande touch on deeper topics in their interviews, often showing their emotions together.

Some people have commented that it’s “annoying” to see them crying in every interview. Ariana addressed this with ET, saying, “You need to understand, it’s been, like, three years, people! Why does emotional availability scare you so?” She and Cynthia humorously called out the discomfort people have with vulnerability, explaining that their tears stem from “happiness” and “joy.”

Ariana has also shared how meaningful this role is for her. A 2011 tweet recently resurfaced where she wrote, “Loved seeing Wicked again … amazing production! Made me realize again how badly I want 2 play Glinda at some point in my life! #DreamRole.” She also posted a photo of herself as a child with Kristin Chenoweth, the original Glinda on Broadway, showing how long this dream has been in her heart.

While we don’t know for sure, it’s easy to imagine how stepping into this role may have helped Ariana reconnect with her younger self—something many of us can relate to. As a therapist, I’ve found this interesting to observe, beyond just the excitement of the movie itself. And whether or not you’re planning to see Wicked, here are some takeaways we can all reflect on:

• All of your emotions are valid—you should never feel ashamed for expressing them.

• Reconnect with your younger self—it can be healing and validating for your inner child.

• Dreams take time—but with patience and perseverance, they can become reality.

• Relationships deeply impact our well-being—finding connections where you feel safe to be your authentic self is so important.

Here’s to normalizing emotional vulnerability, celebrating growth, and honoring the journeys that shape us!

READ
Making Space: A Mindful Guide to Processing Post-Election Emotions

Learn more at Mindful.

Today’s Affirmation

RESOURCES
Books & Podcasts

• Grief, Laughter, and Sisterhood: Losing Our Mom and Holding On to Each Other Unlocking Us Podcast Episode with Brené Brown.

• Boundaries with Emotionally Immature People ShrinkChicks Podcast Episode.

• Set Boundaries, Find Peace: A Guide to Reclaiming Yourself by therapist, Nedra Glover Tawwab.

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