The Red Door Therapy & Wellness Solutions

12/02/2024

☮️ Monday Mantra: Easing Back In After a Break ☮️
Returning to the routine after a holiday break can feel overwhelming. Whether you’re easing back into work, school, or daily responsibilities, this week’s mantra is a reminder to take things slow and meet yourself with compassion.

☮️ "I will ease back into my routine with patience. I don’t have to do it all at once. I deserve kindness as I find my rhythm again."

✨ Acknowledge the Transition
Going from rest back to routine is always an adjustment. It’s okay to feel a mix of emotions—exhaustion, stress, or even reluctance. Recognize this as a normal part of transitioning back.

✨ Take It One Step at a Time
You don’t have to conquer everything today. Focus on one thing at a time, and let yourself build momentum gradually. Give yourself permission to prioritize what matters most and let the rest wait.

✨ Offer Yourself Kindness
Be gentle with yourself as you navigate the post-holiday adjustment. Ask yourself, “What do I need to feel supported today?” Whether it’s a break, some extra hydration, or a few deep breaths, small acts of self-compassion make a big difference.

This week, let’s focus on easing back in with patience and kindness. Remember, it’s not about getting everything perfect—it’s about showing up for yourself as you re-find your flow.

Wishing you a week of gentle transitions, understanding, and self-compassion. 🌿

11/20/2024

🌿 Mid-Week Mind-in-the-Moment 🌿
This week, let’s explore a strategy for present-moment living that’s simple, powerful, and often overlooked: "Noticing Transitions."

Transitions are those in-between moments in our day—shifting from one task to another, moving from one space to another, or even the pause between breaths. These moments are often rushed or ignored, but they offer a unique opportunity to ground ourselves and come back to the present.

📚 Try This: Noticing Transitions Practice

✔️Pause Before You Begin: The next time you move from one activity to another, take a brief pause. For example, before starting a meeting, driving to your next destination, or picking up your phone, stop for just a moment.

✔️Take One Breath: Focus on a single deep breath. Inhale slowly, noticing the air filling your lungs, and exhale fully. Let this breath anchor you in the now.

✔️Acknowledge the Transition: Name what you’re leaving behind and what you’re about to begin. For example, “I’m leaving work mode and stepping into family time,” or “I’m shifting from checking emails to enjoying my coffee.”

✔️Engage Your Senses: Notice one thing in your environment—a sound, a color, or the sensation of your feet on the ground. Let this small moment of awareness center you before you continue.

💭 Why This Helps: Noticing transitions helps us slow down and reset throughout the day. It keeps us from rushing mindlessly from one thing to the next and brings us back to the present moment, where we can act with greater clarity and intention.

Life is full of transitions, big and small. By paying attention to them, we can make space for mindfulness and calm, no matter how busy our day is.

Try this practice and see how it changes the way you move through your day. 🌸

11/19/2024

📚 November: A Challenging Season for Teachers 📚
Teaching in November often feels like running on empty with no time to stop. The endless to-dos, student needs, and mounting pressures can leave you trapped in overwhelming thoughts like, “I’ll never get through this,” or “I’m failing everyone.”

That’s where Unhooking—a concept from Acceptance and Commitment Therapy (ACT)—can make a difference.

💬 What is Unhooking?
Unhooking is the skill of noticing stressful or critical thoughts without letting them control your actions. Instead of trying to push these thoughts away (which often makes them louder), you learn to step back, see them for what they are—just words your mind generates—and focus on what truly matters to you.

💬 Why is this important?
When we’re hooked, we often act in ways that don’t align with our values: snapping at loved ones, skipping moments of rest, or feeling stuck in self-doubt. Learning to unhook gives you the mental space to respond with intention rather than reacting out of habit or stress.

📚 Try this: The next time a stressful thought pops up, imagine writing it down on a whiteboard. Then, step back in your mind and ask yourself: Is this thought helping me take the next step, or is it just noise? Take a breath, erase the board, and refocus on what matters in the moment—whether it’s giving your lesson or taking a much-needed break.

At The Red Door Therapy & Wellness Solutions, I guide teachers in building skills like unhooking to navigate the mental challenges of teaching. These small shifts can lead to big changes in how you show up for yourself, your students, and your life.

✨ You don’t have to do this alone. Let’s make space for what truly matters. ✨

11/18/2024

☮️ Monday Mantra: Finding Strength Through Burnout ☮️
Burnout can feel like a heavy weight, making even the simplest tasks seem overwhelming. This week’s mantra is here to help you approach burnout with self-compassion and create space for recovery and renewal.

☮️ "I see my exhaustion, I acknowledge my limits, and I will take small steps to care for myself."

✨ Recognize Your Exhaustion
Burnout doesn’t mean you’re weak—it means you’ve been trying hard for too long without enough rest. Take a moment to notice how you’re feeling without judgment. Acknowledge that it’s okay to feel this way.

✨ Honor Your Limits
Give yourself permission to say, “I’ve reached my capacity.” Recognizing your limits isn’t failing—it’s being honest with yourself and creating room to recover. You are human, and you don’t have to do it all.

✨ Take Small, Kind Steps
Ask yourself, “What’s one small thing I can do to feel supported today?” Maybe it’s stepping outside for fresh air, closing your eyes for a moment of stillness, or simply saying no to one extra task. These small acts of kindness toward yourself matter.

Burnout is tough, but self-compassion can help you move through it. By seeing your struggle, respecting your boundaries, and taking small steps to care for yourself, you can start to lighten the load.

Wishing you a week of gentle care, understanding, and renewal. 🌿

11/01/2024

🧹 A Moment of Silence for All Teachers Today 🧹

For those who walked into school this morning and realized it wasn’t just the candy talking… Halloween recovery is real! Hats off to the brave teachers navigating sugar highs, sleepy kids, and endless costume stories. 🍬✨

Days like today can test anyone’s resilience. Take it one moment at a time—your mental well-being matters too. 🎃💪

You’re the real MVPs.

10/31/2024

🎃 Embracing the End of October: How to Keep Going When You're Barely Hanging On 🎃

As we reach the final day of October, many teachers find themselves feeling the weight of the month, especially during this Halloween week. If you’re feeling like you’re barely hanging on, you’re not alone.

🌟 It's crucial to remember that whatever you're experiencing right now isn't an indication of how you will always feel about your job, your students, or your life. Emotions are temporary, and the challenges you face today will not define your entire journey.

Here are some helpful strategies to help you push through:

🍁 Acknowledge Your Feelings: It’s okay to feel overwhelmed. Recognizing that these feelings are valid is the first step toward managing them.

🍁 Take Small Breaks: Even a few minutes of deep breathing or stepping outside can recharge your energy. Remember, small moments of respite can make a big difference.

🍁 Connect with Your Colleagues: Share your struggles with trusted coworkers. You might be surprised how many are feeling the same way. Lean on each other for support.

🍁 Focus on the Joy: Amidst the chaos, try to find little moments of joy in your day, whether it’s a student’s smile, a funny classroom moment, or the excitement of Halloween activities.

🍁 Practice Self-Compassion: Be gentle with yourself. It’s okay not to have it all figured out. Celebrate the small victories and recognize that your effort matters.

🍁 Shift Your Perspective: Remind yourself that this is just a phase. The feelings of exhaustion and doubt won’t last forever. With time, the excitement and passion that drew you to teaching can be reignited.

As we approach Halloween, remember that it’s just one moment in the school year. The challenges you face now are temporary, and brighter days are ahead. You're doing important work, and your well-being matters.

If you're feeling particularly weighed down, consider reaching out for support. Together, we can navigate these October blues and find ways to thrive! 🍂✨

10/30/2024

🌿 Mid-Week Mind-in-the-Moment 🌿
This week, let’s focus on a powerful ACT concept called "The Art of Appreciation." Appreciation isn’t just about gratitude for the big things; it’s about connecting with the present moment by truly noticing the simple, everyday details that make up our lives.

🧠 What is the Art of Appreciation?
It’s the practice of pausing to recognize and value what’s around you right now. When we slow down to appreciate small details—a warm cup of coffee, the feel of the sun, or a favorite book—we break free from autopilot and connect more deeply to our current experience.

📚 Try This: Simple Appreciation Practice

✔️ Pause and Look Around: Wherever you are, pause and notice your surroundings. Pick one thing—like a plant on your desk, a cozy chair, or the sky outside.

✔️ Engage Your Senses: Take a moment to really observe it. What do you see, feel, or hear that you usually overlook? Notice the texture, color, shape, or even the emotion it brings up.

✔️ Reflect for a Moment: Allow yourself to appreciate this small detail. Recognize its place in your day, the comfort or joy it brings, and simply let yourself feel thankful for its presence.

💭 Why This Helps: By practicing appreciation, we’re training our minds to tune into life’s small, beautiful moments. It’s a reminder that we don’t need grand gestures to feel contentment—often, the most meaningful moments are the simplest. This practice keeps us present and helps reduce stress by centering us in what’s here and now.

Try bringing this art of appreciation into your week and notice how it connects you to the present moment. 🌸

10/28/2024

☮️ Monday Mantra: Navigating the October Slump with Self-Compassion ☮️

October can often feel like a long stretch, with the excitement of early fall fading and the holidays on the horizon. This week’s mantra can help you find balance and resilience during this October slump, using three key elements of self-compassion.

☮️ "I recognize this struggle. I’m not alone in feeling this way, and I will treat myself with the kindness I deserve."

✨ Acknowledge the Struggle
Recognize how you're feeling right now—whether it's exhaustion, stress, or simply that drained October feeling. Just noticing these emotions without judgment allows you to meet them head-on.

✨ Remember Shared Humanity
You’re not alone in this. The October slump is something people everywhere experience. Remind yourself that many others are feeling just as you are; we’re all in this together, and you don’t have to carry it alone.

✨ Show Yourself Kindness
Ask yourself, "What small thing can I do to support myself today?" It might be a break, a comforting routine, or even a simple cup of tea. Whatever it is, offer yourself kindness, just as you would a friend.

This October, let’s make space to care for ourselves with gentleness and compassion. By meeting our own needs with understanding, we can find the strength to keep going.

Wishing you a week of self-care, connection, and resilience. 🌿

10/26/2024

🗣️ Ever notice how naming what’s going on inside makes it feel a little less heavy? Talking through our experiences in therapy does exactly that. When we put words to our thoughts, emotions, and stressors, it’s like shedding light on them—making them easier to understand, face, and, most importantly, shift. 🌱

In therapy, sharing what’s happening inside doesn’t just release the weight; it’s a powerful first step toward seeing patterns, unhooking from tough emotions, and discovering new perspectives. By talking it out, we get to understand our experiences more deeply, which helps us spot those moments where we feel stuck—and from there, meaningful change begins.

Whether it's anxiety, burnout, or something in between, change can start with a conversation. 🧩

10/25/2024

🏫 🚌 Why is it So Hard to Make Space for Mental Well-Being as a Teacher?

Teaching isn’t just a job; it’s a constant balancing act of guiding students, managing expectations, and dealing with the emotional ups and downs that come with working closely with young lives. Here’s the reality that often goes unspoken: on top of the classroom demands, teachers are human, carrying their own personal challenges, stresses, and emotions.

It's no wonder that finding time and space for mental well-being feels so out of reach for many teachers. Yet, it’s also essential. Without a safe place to process and decompress, the constant giving can lead to burnout, making it even harder to find the fulfillment and resilience needed to thrive in this challenging role. Teachers deserve a space where they feel seen, supported, and reminded of their own humanity.

If you’re struggling to make room for your mental well-being, know that you're not alone. Creating space for yourself isn’t a luxury—it’s a necessity. And if you’re ready to take a step, let’s connect. You don’t have to carry the load alone, and your mental well-being matters every bit as much as the lives you work so hard to impact.

A hilarious, unfiltered dive into the deep end of a typical day of a teacher that will make you laugh and shudder at the same time!

10/24/2024

🌱 For the Busy-Brained People Pleasers Out There... 🌱

It can be tough to recognize when you're carrying responsibilities that aren’t yours. If you find yourself often feeling overwhelmed, it might be time to set some boundaries. Here are two strategies based on areas that are not your responsibility:

1️⃣ Other People’s Expectations: You are not responsible for meeting every expectation others have of you. Instead of feeling guilty for saying no, try reframing it. “I’d love to help, but I don’t have the capacity right now.” This helps you honor your needs without taking on more than you can handle.

2️⃣ Managing Other People’s Emotions: It’s natural to want to make everyone feel okay, but their emotional reactions are not yours to manage. When someone responds negatively, remind yourself that it’s not a reflection of your worth. Practice responding with empathy while maintaining your boundary: “I understand how you feel, but I need to focus on what’s best for me.”

Setting boundaries isn’t selfish—it’s essential. If you're struggling with this, we can work on creating healthy boundaries that reflect your values and protect your energy.

Consider this your permission slip to let go of the pressure.

10/23/2024

🌿 Mid-Week Mind-in-the-Moment 🌿
This week, let’s dive into a simple yet powerful ACT strategy called "Zoom In." It’s all about focusing your attention on one small activity, noticing when your mind drifts, and gently bringing your focus back to the present moment. Think of your attention like a flashlight—wherever you point it is where your focus goes. 🔦

📚 Try This: The Zoom In Technique

✔️ Pick a Simple Activity: Choose something you do every day, like brushing your teeth. For this exercise, fully focus on the act of brushing your teeth.

✔️ Zoom In: As you start brushing, focus on the sensations—the taste of the toothpaste, the feeling of the bristles, the sound of the brush. Immerse yourself fully in the task, as though it’s the only thing that matters.

✔️ Notice Your Thoughts: Naturally, your mind will wander. You might start thinking about your to-do list or replaying conversations. That’s okay! When you notice your thoughts drifting, observe them without judgment.

✔️ Gently Zoom Back: Imagine your attention like a flashlight. When your mind wanders, simply “zoom” the flashlight back to the task at hand—brushing your teeth. Refocus on the sensations and bring your awareness back to the present moment.

💭 Why It Helps: This practice helps strengthen your ability to stay present, even when your mind tries to pull you away. It also teaches you to observe your thoughts without getting hooked by them. By practicing "Zoom In," you’ll become better at bringing yourself back to the here and now in any situation.

Next time you brush your teeth, try zooming in fully and notice how it feels to be completely present. 🌸