Tag: self-therapy

Fall / Autumn, Wellness

30 Reflective Fall Journaling Prompts

by Mary Lentz7 Comments on 30 Reflective Fall Journaling Prompts

Let’s get cozy! Curl up with your journal and use these 30 reflective fall journaling prompts to explore your feelings.

30 reflective fall journal prompts

Fall is such a lovely season. After the scorching days of summer, who isn’t ready for crunchy leaves, bonfires, football and pumpkin spice everything? Fall is always an emotional month for me. I start craving family time and the fresh outdoors. Here in South Central Texas, we don’t have a lot of changing of leaves. We end up driving to Marble Falls or Lost Maples, TX to see the red and gold foliage that other states get so easily.

But Autumn also brings some other deeper feelings. For instance, as we enter the Fall and head towards holidays, it also conjures up other feelings that are just beneath the surface. It’s the time of year I experience grief. The holidays usher in the thoughts of the people who are gone and are no longer here with us. It always seems to catch me off guard even though it happens every year. I miss my grandmothers, particularly in the months of September and November. Also, if I am being really honest, it makes me contemplate the time I have left with my parents and those around me. I told you it was deep stuff!

Fall is a great time to reflect on change, the necessity of family and friends and for Americans in particular, it’s a time to reflect on gratitude. So today I decided to come up with some Fall journaling prompts. Hopefully, they help you explore your feelings privately and give you some perspective.

fall journal prompts
Photo courtesy of Pexels

Will 2020 Be Different

You know, it always seemed to me like more people died in the Fall and Winter than any other time. My mom used to say it was God’s harvest season. That may sound silly, but apparently it’s true. Deaths slightly escalate during the Fall and Winter months mostly because of the sicknesses that are prominent in colder months like Influenza and inclement weather which can cause more accidents.

2020 has been an exceptionally hard year for the world. When I heard about the virus in Wuhan, China back in January, I never would have guessed it would sweep the globe and cause all the hardship it has. So far, I have buried two people from it. I wonder how the colder months will affect the transmission of the virus. I anticipate spikes in cases again.

If I start thinking about it too long, I can become anxious. It has been hard to be apart from the majority of my family this year. The hardest part is my children. They are too young to really understand why we don’t see much family and friends anymore. This year I plan on coming up with lots of activities we can do at home. By the way, if you’d like some ideas on things to do in the Fall as a family, be sure to read my post, The Best Fall Bucket List. Also, one thing I love to when I’m journaling in the Fall is to make a pot of my Slowcooker Pumpkin Spice Latte. It’s so good and uses pumpkin puree instead of artificial flavors.

In the comments below, tell me what you love most about Fall. Thanks for reading.

Signature

30 Reflective Fall Journal Prompts

  1. What is worrying you right now? Don’t censor yourself.
  2. As a relaxing exercise, doodle things that remind you of Fall.
  3. Give yourself permission to look forward to things. Write a list and don’t worry about whether or not they will actually happen.
  4. Write a letter to your anxious thoughts.
  5. Of what do you need to let go? What would happen if you stopped holding onto it?
  6. Describe a favorite Fall memory.
  7. What do you do when you are feeling lost?
  8. Write a letter to someone who has passed away.
  9. How do your Autumn traditions differ now from when you were a child?
  10. How can you be closer to friends and family this Fall in spite of the Coronavirus pandemic?
  11. Write out a playlist of songs that remind you of Fall then give yourself to listen to it.
  12. Create a happy list. Write out a list of activities or places that lift your mood.
  13. Write a letter to someone who has made your life better.
  14. How is your life different from one year ago today?
  15. How does Fall inspire you?
  16. If you could travel anywhere to experience Fall where would you go and why?
  17. Describe a perfect Fall evening.
  18. Where do you see yourself this time next year?
  19. Will your Fall traditions change because or Coronavirus? Why or why not?
  20. What can you do to reconnect with nature this Fall?
  21. What has been the worst part of this year?
  22. Be your own best friend. Write an encouraging letter to yourself.
  23. If today was your last day, what would you do?
  24. What do you need more of in life? Less of?
  25. What are the silver linings about this year so far?
  26. Think back to your favorite Thanksgiving. Describe the scene.
  27. What scares you most about change?
  28. Create your own Fall bucket list.
  29. Describe your favorite Halloween memory.
  30. What scary movie scared you as a child? Why?

Other Journaling Posts

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Wellness

100 Things To Keep Yourself Busy at Home

by Mary Lentz1 Comment on 100 Things To Keep Yourself Busy at Home

The COVID-19 quarantine has forced us all into our homes. It’s not uncommon to feel a little bored at home. Here are 100 things to keep yourself busy at home during the Coronavirus shutdown.

Coronavirus has turned all of our lives upside-down. We are spending lots of time at home right now and if you are like me you may be wondering how to stay busy at home. During the first couple of weeks of quarantine, it was actually a little nice. My husband was working from home. We were all together as a family and spending lots of quality time together watching movies and relaxing at home. But after the initial honeymoon, I began to feel really bored. I’m kind of a homebody, but I never realized how often I get out during the week with the kids.

There are lots of reasons why we feel bored. It could be that we may not feel intellectual stimulated or challenged. Sometimes boredom comes from not socializing enough or simply not doing things that bring enjoyment. If you are feeling bored, stop and evaluate exactly what is driving it. For me, it is all three.

Finding Focus and Projects

This is a perfect time to focus on projects. Maybe you’ve been wanting to landscape your backyard. Many nurseries are doing curbside shopping. Now is the perfect time to design your dream yardscape and work outdoors. Perhaps you’ve been wishing to learn a new hobby like knitting, drawing, hand lettering or woodworking. Now is a great time to learn how to do those things. Maybe you are like me. Over the six months, I have totally let the house get out of control. It’s time to do some serious reorganization and some deep cleaning. Since there are fewer distractions right now, it’s the perfect time to dig in and create organization projects.

If it is socialization that you miss, there are ways you can do it virtually. If you haven’t checked out the Zoom app, you don’t know what you are missing. The Zoom app was created for businesses for video conferencing. Zoom has a free package that allows you 40 minutes of conference time. Personally, I think it is better and more stable than FaceTime. They also have paid packages which allow for more time. Lots of people are utilizing the app to do group events virtually. I have some friends who have used it for a virtual girl’s night. One of my friends is hosting a virtual book club while another friend is meeting with other mamas in the mornings for coffee and chit chat. A dear friend of mine is utilizing it for group bible study. I used it to celebrate my son’s second birthday so he could see all of our family while we sang “Happy Birthday.” If it is socialization you are missing, consider harnessing the technology we have available to fill the void.

100 Things to Keep Yourself Busy At Home

  1. Play / learn an instrument
  2. Make a streaming binge watch list
  3. Clean out your junk drawer
  4. Try out a new recipe
  5. Write a short story.
  6. Write a haiku or poem
  7. Watch some funny fail videos on youtube
  8. Clean out your email inbox and unsubscribe to emails you don’t read
  9. Read some classic literature. Many are free to download.
  10. Window shop online
  11. Learn how to do hand-lettering or calligraphy
  12. Watch a Stand-up comedy show
  13. Start a blog
  14. Write product reviews
  15. Give yourself a manicure or pedicure
  16. Doodle or draw.
  17. Watch Ted Talks
  18. Skype or Facetime someone
  19. Start a virtual book club
  20. Create a budget
  21. Clean out old contacts on your phone
  22. Listen to a new Podcast
  23. Mix up some cocktails
  24. Rearrange your furniture
  25. Run diagnostic, clean up or maintenance tasks on your computer
  26. Knit, sew or crochet
  27. Organize paperwork and bills
  28. Clean out your medicine cabinet
  29. Take an online course
  30. Play some board games
  31. Fix things around the house
  32. Catalog all your movies or books
  33. Update your resume
  34. Create a weekly meal plan
  35. Do a jigsaw puzzle (you can even download jigsaw puzzle apps for your mobile device)
  36. Clean out your fridge or pantry
  37. Exercise. You can stream lots of fitness videos on YouTube. Consider taking your workout outside.
  38. Write in a journal
  39. Make some music playlists
  40. Make a bucket list
  41. Back up your computer or files
  42. Sell things you don’t need on Ebay or other online consignment outlets
  43. Plant an herb garden
  44. Browse PINTEREST for ideas
  45. Clean up old photos on your phone
  46. Bake cookies
  47. Bible study
  48. Wash your windows (you’ll be shocked how much more natural light you get)
  49. Clean your house
  50. Decorate your porch
  51. Write a goals list
  52. Read inspiring quotes
  53. Photograph nature in your own back yard
  54. Create a vision board
  55. Picnic in your backyard
  56. Grill out and dine al fresco
  57. Start a bullet journal
  58. Study a new language
  59. Toss out expired products
  60. Write a letter to someone (you can order stamps at USPS online) or fill a care package up to send to someone (you can print shipping labels at USPS online and schedule a porch pickup).
  61. Take a nice long bath
  62. Give yourself a facial
  63. Take a walk
  64. Scrapbook photos / create a photo book online
  65. Start a YouTube channel
  66. Do a crossword puzzle
  67. Play online or mobile games with friends
  68. Listen to music and if you’re feeling it, dance!
  69. Clean out your car
  70. Wash your car
  71. Learn how to bake bread
  72. Clean out your fireplace
  73. Paint a picture
  74. Make your own “Starbucks” coffee with flavors in your pantry
  75. Learn how to solve a Rubix cube
  76. Enjoy some hot tea
  77. Play with your pet
  78. Pray / meditate
  79. Find some fun accounts on Instagram to follow
  80. Take an online cooking class
  81. Write an ebook
  82. Get outside and do yardwork
  83. Plan a future trip
  84. Learn origami
  85. Learn Magic tricks
  86. Explore apps on the App store
  87. Binge read the other posts on this blog (wink, wink)
  88. Take a virtual tour of museums, zoos or theme parks (See also this list of 300 museums with online tours.)
  89. Write your memoir.
  90. Plan a ZOOM party with friends ( Get creative: host a dinner party, girl’s night, coffee and brunch or game night)
  91. Create a time capsule
  92. Research a new subject you’ve always wanted to learn about (like an event in history or how something works)
  93. Learn an old-world skill (like candle making, bookbinding, canning, hide tanning, blacksmithing, breadmaking, soap making, etc.)
  94. Watch Best Picture Oscar-Winning movies
  95. Research your Ancestry
  96. Have a karaoke night with the family
  97. Create fun Tik Tok videos
  98. Have an Opera Night. (The Met Opera is streaming free ones)
  99. Do a Spring Cleaning Challenge
  100. Volunteer virtually

What Are You Doing

In the comments below, I would love to hear what you are doing to stay busy and productive at home. How are using your time during the COVID-19 quarantine? What have been the silver linings in your life during this downtime?

Motherhood, Wellness

8 Signs You Have Mom Burnout

by Mary Lentz1 Comment on 8 Signs You Have Mom Burnout

Momming is hard! You may be wondering if you’re just tired or it’s something more serious. Here are 8 signs you have mom burnout.

If you read this blog often, you’ll know I write often about how hard motherhood is and dedicate a lot of my posts to motherhood support. I think it’s really important to understand what moms go through, but most of all to know there is help. Mom burnout is a real thing and you may not even realize that it’s happening. Today, I’m sharing 8 signs that you have mom burnout.

8 Signs You Have Mom Burnout

You’re Exhausted All the Time

You’re exhausted as soon as your feet hit the floor and you drag all throughout the day. Girl, I’ve been there. All-day tiredness is a big sign that you are running on fumes. If even a good night sleep can’t quench your exhaustion, there is a bigger problem afoot. Even a deep sleep can’t solve the mental and emotional exhaustion you might be feeling. Or perhaps you aren’t sleeping at all despite being totally exhausted! I’ve found there are two things to help with that. Relaxation (decompressing) and joyful activities.

Relaxation requires you to be awake. It can sometimes mean stillness, quietness, or engaging in an activities that makes you feel relaxed, centered, and calm. For some ideas, look at my post 30 Day Wellness Challenge.

When it comes to joyful activities, this means doing things that bring you joy. Maybe it’s playing sports or doing crafts. Exhaustion can happen when the rigors of life are out of balance with the joy in our lives. Don’t forget that having fun is a great way to replenish yourself.

You Can’t Focus

A lack of focus can show up in all kinds of ways. You may notice you are struggling to remember things. You may notice it’s more than just fogginess. Perhaps, you’re making serious mistakes and oversights – things that are completely out of character for you to overlook. I have a great attention to detail, so when I start making sloppy mistakes I know it’s time to slow down and regroup. When you’re exhausted and burnt out, you’ll struggle to keep it all together.

Everything Sets You Off

For me, the main sign I am burnt out is very obvious. I get irritable! I’m being generous here. I become nothing short of a fire-breathing, snarling, little she-demon when I’ve hit my limit. Everything upsets me. Patience is short. Mercy is little. I hate admitting that, but chances are if you’re around me for any length of time, I can’t keep that a secret. Maybe other people aren’t as extreme as I am, but I bet most people are fairly irritable when they are burnt out. I’ve seen it before in co-workers and family. When we’ve had enough, we get pretty fed up with everything. If you find yourself irritable and frustrated all the time or over small matters, you may need to ask yourself if it’s time for a break.

You Become Negative

Okay y’all. I’m no Tony Robbins or Rachel Hollis. I’m not naturally happy-go-lucky or super positive. I try to be, but it certainly does not come naturally. Becoming negative though is actually one of the first signs I have mom burnout. Being negative doesn’t just mean being a “Debby Downer.” It also means you start feeling jaded, maybe even a little cynical about your life, people and circumstances.

The problem is that when we feed a negative attitude, we being to feel even worse. This is why we are instructed by the Bible, motivational speakers, and life coaches to remain purposely positive during hard times. Actions follow our thoughts. Negative thoughts snowball and we can start lashing out in all kinds of destructive ways. A consistent pattern of negativity might reveal you are burnt out.

Health Problems

When you’re burnt out, your body is physically depleted. Stress can leave you more susceptible to illnesses. Anxiety can create tightness in your chest and even arrhythmia. Depression can actually make your body ache. Mental health affects physical health.

In 2009, I had a nervous breakdown from being overloaded at work. That year, I used six months of sick time! I had precancerous cells, a tumor, a sinus infection that would never heal. Honestly, I felt like my body was breaking down (at the age of 29). I just couldn’t get well until I finally took a few months off work to rebound.

I’m not suggesting that being perpetually sick is solely due to stress. There can be lots of underlying health problems that can cause that. But if you find you are systematically unwell while also experiencing burn out, you may need to take a serious look at what stress is doing to your body. Remember, take care of yourself, friend.

8 signs you have mom burnout
Courtesy of Unsplash

You’re Not Motivated

You know this one well. Demotivation. When we are burnt out, the last thing we want to do…is…well…anything! We are tired of giving. Tired of sacrificing. You’re so done with picking up toys and wiping up crumbs! I know I’m burnt out when I let the house go, live in sweat pants, and have the TV babysit my kids. I know you’ve been there, mama. We all have! We all have days where we don’t feel like adulting, but if you have a long stretch of feeling like this it may be more than just feeling a little lazy. It may be the sign that it’s time for a change. Try switching up your routine or get outdoors. If you’re a stay-at-home mom, I’ve also found that inviting a friend over for the day can help battle the monotony and loneliness.

You Feel Overwhelmed

After I had my second son, I knew I was burnt out because I felt overwhelmed. For example, before my second son, I was a lively mom who loved hosting playdates and going to toddler “mommy and me” activities. But with my new addition, the thought of straying even down the street from my house overwhelmed me. I suddenly became a homebody because even a trip to the grocery store gave me anxiety. A big sign you are burnt out is the inability to handle small tasks without feeling overwhelmed. It’s a big cue you may have too much on your plate.

In moments like this, you need to ask for help. A neighbor, a spouse, parent, friend – someone you trust. Swallow some pride and ask someone to lend a hand or give you a break. Maybe you need to shirk some unnecessary things in your life to lighten your load. You may even need to get professional help, like a therapist to help process feelings of anxiety.

You Cry

I’m being candid here. I cry when I’m burnt out. Whether it is out of frustration or being completely overwhelmed, I find I fight back tears. First, there is no shame in crying. In fact, I recommend it. Crying is an emotional release. It is a biological mechanism designed to help us release pent up feelings that might otherwise burden us. Sometimes, having a good, hard, ugly cry is therapeutic. It is cleansing. Do yourself a favor. If you feel your eyes welling up, go to a private place. Scream into a pillow. Sob into your hands. Go ahead and open up to the heavens and have that deep, wailing, body-shuddering cry until you can’t cry anymore. Then get up and wash your face.

Hang In There, Mama

Listen, friend. Things might be rough right now, but they get better. We all get into slumps and have to struggle to find our way out. Get support. That includes seeking out professional help like a therapist if you need to. They can add tremendous value.

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Wellness

Journal Prompts for Self-Confidence

by Mary Lentz2 Comments on Journal Prompts for Self-Confidence

If you’re struggling from with your self-esteem I’d love for you to try journaling to work out some of those tough feelings. Join me for journal prompts for self-confidence.

journal prompts for self confidence

Some links within may be affiliate links. Should you make a purchase through one of the links I provide, I may receive a small percentage at no cost to you. See my full disclosure for details.

Building Self-Confidence

Self-confidence is all about trusting yourself. Trusting your abilities, your talents, and your capabilities are what makes for a self-confident person.

Maybe you had someone in your life that has torn down your self-confidence. I find this is always done with criticism and judgement. Maybe you had an overly critical parent or boss. Perhaps a disapproving mother-in-law made you question your parenting skills. Maybe an envious friend or sibling made you feel bad for…well…just being you! We all have people in our life, who either intentionally or unintentionally pull on the fragile thread of our self-confidence. Tug hard enough and it can unravel us.

That said, just because someone else says it doesn’t mean there is any truth to it. In fact, I’ve found most criticism comes from a place of jealousy and the other person’s insecurity. A big part of building self-confidence is simply not giving a %&#@ about other people’s opinions. If you were to gather 15 or twenty friends, family and acquaintances you would likely also find the same number of different reputations with each of them. People will form opinions and impressions of you and most of the time, their opinions matter little.

Focus on Your Strengths

A lack of self-confidence or self-esteem happens when the perception of ourself becomes unbalanced. We begin to focus or believe judgement, criticism and negative perceptions about ourself – and we become what we believe.

Now honestly, I am the worst at shaking off criticism. Like, really bad at it! In fact, it’s one reason why I held back from starting this blog for years. Not everyone is going to like what I write and I wasn’t sure I couldn’t handle that.

But a year ago, someone really tore into me. Like told me off in a way that really destroyed my self-confidence. It made me ashamed of my gifts and talents. Quite frankly, it made me hate myself. But we need to learn from where that kind of criticism comes. Most importantly, we can’t allow that to be our focus. Even if there is some truth to what is said, we have to focus on our strengths and keep our head up. That’s why I picked up this blog again after so many years of neglecting it. Someone called me a know-it-all and that’s fine. I’m going to turn that around and use it for good. Focus on your strengths, not where you lack.

Be Kind To Yourself

I remember when I went to psychotherapy early in my twenties. My therapist pointed out a perpetual bad habit of mine – being unkind to myself. In my case, it was lots of negative self-talk. I’m going to be very candid now because I want you to know, that I’m a living, breathing, incredibly flawed person. I don’t have it all together! To show you what I mean, here are a few things I have said to myself:

  • “See? This is why no one likes you.”
  • “You’re just going to fail. You should just give up.”
  • ”If you don’t hope for anything, you can’t be disappointed.”
  • ”No one loves you.”
  • ”You’re a terrible mother.”
  • ”Nothing good happens to you.”
  • “You’re fat and unattractive.”
  • “Nobody cares about your blog or what you have to say.”
  • “People think you’re lazy and sloppy because you’re overweight.”

Terrible, right? I’ve said things to myself I would never say to another person. Many of us do. It becomes a habit we desperately need to break. It starts by affirming yourself every day. Be kind to yourself. It’s okay if you don’t believe it at first. Just start by saying kind things to yourself. Treat yourself as you would a good friend.

Self-confidence

Today, I’ll be sharing journal prompts for self-confidence. I truly hope they help you work out some tough feelings and foster a kinder relationship with yourself.

Journal Prompts for Self-Confidence

  • What’s the last compliment someone paid you?
  • For what do you want to be remembered?
  • List three physical features you love about ourself.
  • How would you describe yourself to someone who has never met you?
  • How do you want to inspire others?
  • List three of life’s passions.
  • What flaw will you work on this year?
  • Write 12 positive affirmations to yourself.
  • List 10 things you love about your life right now.
  • Why do you think your best friend is friends with you?
  • What scares you most about failure?
  • What would happen if you were to fail?
  • Who builds you up the most and what do they say to you?
  • Describe an event where your strength surprised you.
  • What did you do best in school?
  • What were / are you great at in a professional setting?
  • Describe something you do better than most people.
  • How have you shown courage recently?
  • Why do you get down on yourself?
  • What do you need to leave in the past?
  • If someone in your past wrecked your self-confidence, what would you say to them now?
  • How will you stop negative self-talk?
  • What failures keep you from living life to the fullest and how can you move past it?
  • How do you typically respond to setbacks and what can you do better?
  • What would happen if you stopped caring about what people thought?
  • How are you unkind to yourself?
  • What beliefs about yourself limit your potential?
  • Write a pep talk to yourself.
  • Name five unwavering life principles.
  • What negative thing do you repeatedly say to yourself and why do you think you say it?
  • About what are you most insecure?
  • Where do you struggle ask for help? Why?
  • What criticism hurts you the most?
  • Make a list of things you’ve accomplished in your life.
  • What is you dream in life? (Be honest. There is no one here.)

Don’t Forget to Subscribe

Thank you for reading Journal Prompts for Self-Confidence. In addition, if you’re interested in more journal prompts, see my other posts Gratitude Journal Prompts and 50 Journal Prompts.

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