Bliss & Bloom Blog

Tag: reflection

  •  10 Self-Care Steps To Improve Mental Health

    Creating a personalized self-care routine for mental health can be truly transformative, and I’d love to guide you through the steps I took to build my own. Each element in this 10-step routine has brought a unique benefit to my life, and I believe it can help others find peace, resilience, and joy in their own journeys as well. I’ll walk through each step in detail, sharing my personal experience and offering tips on how you can apply these ideas to your life. Let’s dive in!

    1. Morning Mindfulness Practice

    Why I Started:

    Starting my day in a state of calm instead of chaos was a game-changer for my mental health. I used to wake up and immediately check my phone or rush into the tasks for the day, but I found it left me feeling anxious and overwhelmed. Adding a morning mindfulness routine helped me set a grounded, positive tone for the day.

    How I Do It:

    Each morning, I spend about five to ten minutes in silent mindfulness, focusing on my breathing. I sit somewhere comfortable and let myself just be. This simple act of awareness makes me feel anchored. For anyone new to mindfulness, start with just one or two minutes of deep breathing, and gradually increase the time as you get comfortable. You don’t need any special equipment; just a quiet space and a willingness to sit with yourself.

    Benefits:

    Starting the day without immediately diving into responsibilities has improved my mood and mental clarity throughout the day. I feel more in control and present, and that’s incredibly grounding.

    2. Journaling My Thoughts

    Why I Started:

    Writing has always been therapeutic for me. I’d realized that bottling up my thoughts left me feeling emotionally heavy, so I began journaling as a way to process my emotions and reflect.

    How I Do It:

    In the morning or before bed, I journal for ten to fifteen minutes. I don’t follow any strict prompts—I just write whatever comes to mind. On days when I feel stuck, I start with gratitude journaling, listing three things I’m grateful for.

    Benefits:

    Journaling has been like having a heart-to-heart with myself. It helps me sort through confusion, celebrate small wins, and find clarity when I’m overwhelmed. This practice can be incredibly healing for anyone looking to understand their thoughts and emotions better.

    3. Setting Boundaries with Technology

    Why I Started:

    I realized that constant notifications and social media scrolling were draining my energy and affecting my mood. Setting boundaries with technology became necessary for me to maintain my mental peace.

    How I Do It:

    I set specific times for checking emails and social media, and I don’t look at my phone for at least an hour before bed. Turning off non-essential notifications has also been surprisingly liberating!

    Benefits:

    This habit has given me more mental space and has lessened my feelings of anxiety. I’m no longer a slave to notifications, and I feel more in control of my time and attention.

    4. Movement and Exercise

    Why I Started:

    Exercise was something I initially struggled with, but once I understood how beneficial it was for my mental health, I made it a non-negotiable part of my routine.

    How I Do It:

    Instead of setting high expectations, I started with small movements—ten-minute walks, gentle stretches, or a quick dance session at home. Eventually, I found joy in longer walks and yoga sessions.

    Benefits:

    Exercise has boosted my mood and helps clear my mind. It’s also a great way to shake off stress and tension. For anyone hesitant about exercise, start small and choose activities that make you feel good rather than forcing yourself into intense workouts.

    5. Practicing Self-Compassion

    Why I Started:

    I used to be my own worst critic. Practicing self-compassion was a big shift for me, and it’s made a huge difference in how I view myself and my life.

    How I Do It:

    Whenever I catch myself being overly critical, I pause and imagine how I’d respond to a friend in the same situation. I then try to extend that same kindness to myself.

    Benefits:

    This practice has helped me build a more positive self-image and keeps me from falling into negative thought patterns. Self-compassion is powerful because it helps us treat ourselves with the respect and kindness we all deserve.

    6. Creating a Cozy, Calming Space

    Why I Started:

    Our environment has a big impact on how we feel, and I wanted a space that felt comforting and safe.

    How I Do It:

    I added a few cozy elements to my space—like candles, blankets, and a small plant—to make it feel warmer and more inviting. I also make an effort to keep things tidy, so I’m not surrounded by clutter.

    Benefits:

    Having a cozy space to relax in has made a noticeable difference in my mood. It’s comforting to know I have a retreat where I can unwind at the end of a long day.

    7. Saying “No” More Often

    Why I Started:

    As someone who often overcommitted, I found that saying “no” was crucial for protecting my mental health. Learning to set limits allowed me to focus on things that truly mattered to me.

    How I Do It:

    When faced with a request, I ask myself if it aligns with my priorities and if I realistically have the time and energy for it. If not, I politely decline.

    Benefits:

    This boundary-setting has been empowering. Saying “no” has helped me reduce stress and make more time for myself and my goals.

    8. Engaging in Creative Outlets

    Why I Started:

    Creative expression is therapeutic, and I wanted a way to express my thoughts and feelings beyond words. Art and creativity have always been things I enjoyed, so I made more time for them in my routine.

    How I Do It:

    Sometimes I draw or paint, while other days I work on DIY crafts. I also enjoy creative journaling, where I mix in sketches and colors.

    Benefits:

    This creative time is a beautiful way to relax and tap into parts of myself I might otherwise overlook. For anyone wanting to try, remember it’s about expression, not perfection. Creativity allows us to connect with ourselves in a fulfilling way.

    9. Practicing Daily Gratitude

    Why I Started:

    Focusing on the good things in life has helped me shift my perspective. By actively practicing gratitude, I’ve become more aware of positive moments that I might otherwise miss.

    How I Do It:

    Every evening, I write down three things I’m grateful for. They can be small things, like enjoying a warm cup of tea or getting a good night’s sleep.

    Benefits:

    Gratitude has added a sense of joy and appreciation to my days. Even on difficult days, there’s always something to be thankful for, and this practice helps me keep that in mind.

    10. End-of-Day Reflection

    Why I Started:

    Reflecting at the end of the day helps me unwind and process any lingering emotions or thoughts. It’s my way of checking in with myself before I go to sleep.

    How I Do It:

    Before bed, I spend a few moments thinking about the highs and lows of the day. I ask myself what went well, what didn’t, and how I can improve tomorrow.

    Benefits:

    End-of-day reflection helps me go to bed with a clear mind. It’s a great way to close the day and mentally prepare for a fresh start in the morning.

    Conclusion

    This 10-step routine has become a cornerstone of my mental health journey, providing stability, resilience, and joy. Each part of this routine took time to develop and personalize, and if you’re inspired to try something similar, remember that it’s okay to start small. Whether it’s a few minutes of mindfulness or a nightly gratitude list, these practices can add up to significant improvements in mental well-being.

    Creating your own self-care routine is about finding what brings you peace, joy, and strength. Embrace this journey, and know that every small step is a victory in itself. 

  • October Journaling Prompts for Reflection and Growth

    Embrace the cozy season with mindful reflection and a dash of humor!

    October is here, and if you’re anything like me, you’re probably dusting off your favorite sweaters, contemplating how much pumpkin spice you can fit into your diet without judgment, and perhaps, considering how the year has flown by. (Seriously, wasn’t it just May?)

    As the leaves turn and the days get shorter, it’s a perfect time for a little reflection and personal growth. And what better way to do that than through journaling? Whether you’re new to journaling or it’s a tried-and-true practice, this October, let’s dive into some prompts that will help you look back on the year so far, express gratitude, and set some intentions for the remaining months—because 2024 isn’t done with us yet!

    Let’s break out those pens and cozy up with some mindful journaling prompts, sprinkled with a bit of humor to keep things light, even when the reflection gets deep.

    Why October?

    October is a month that straddles the line between the warmth of summer and the chill of winter. It’s a natural time to reflect on change, growth, and the passage of time. Plus, with nature around us transforming, it’s hard not to get a little introspective. This month invites us to take stock of where we’ve been, where we are, and where we’re headed—without the stress of New Year’s resolutions looming over us.

    Let’s slow down, grab that cup of tea, and spend a little time on personal growth and gratitude.

    How to Make the Most of These Prompts

    Before we jump into the prompts, here are a few ways to get the most out of your journaling sessions this month:

    Set the Mood: Create a cozy environment. Light a candle, grab a blanket, and put on some calming music (or your favorite fall playlist, even if it’s just an endless loop of Taylor Swift). The goal is to make journaling feel like a treat.

    Stay Present: Incorporate a bit of mindfulness into your journaling. Before you start writing, take a few deep breaths, close your eyes, and just sit with your thoughts. You’ll find that your journaling will flow more naturally when you’re centered.

    No Pressure: Journaling isn’t about perfection. Your journal is a judgment-free zone. So, if your handwriting looks like a squirrel held the pen, or you can only manage a few lines some days, that’s okay. It’s all part of the process!

    Consistency Over Quantity: You don’t have to write pages every day. Even a few thoughtful sentences can make a difference. Try setting aside 10-15 minutes each day for reflection.

    October Journaling Prompts: Reflection and Growth

    Reflect on the Year So Far:

    “What’s something you’re proud of from the past nine months?”

    Think back to January. What goals did you set for yourself? Have they changed? This prompt encourages you to celebrate the wins, big or small. Maybe you ran a marathon, maybe you finally learned how to make a decent sourdough loaf (hey, a win’s a win). Write down those moments of pride and give yourself a well-deserved pat on the back.

    Embrace the Season:

    “How do you feel about change, and how has your perspective on it shifted over time?”

    With fall in full swing, nature is showing us how beautiful change can be. Use this prompt to explore your relationship with change. Do you welcome it, or does it make you want to hide under a pile of blankets? October is the perfect time to reflect on past changes and how they’ve shaped you.

    Practice Gratitude:

    “What are three things you’re grateful for this month?”

    This prompt is simple, but it’s powerful. Focusing on gratitude can shift your mindset and improve your overall mood. Whether it’s something as big as your health or as small as your favorite coffee shop’s seasonal latte, write it down and relish in the feeling of thankfulness.

    Set Intentions for the Last Quarter of the Year:

    “What do you want to accomplish before the year ends?”

    The last few months of the year can feel like a mad dash to the finish line, but let’s pause and breathe. What are your priorities as 2024 comes to a close? This isn’t about stressing over unmet goals; it’s about setting realistic, meaningful intentions. Whether it’s nurturing relationships, prioritizing self-care, or finally cleaning out that junk drawer, take a moment to plan ahead with kindness to yourself.

    Let Go of What No Longer Serves You:

    “What’s one thing you’re holding onto that you’re ready to release?”

    Just like trees shed their leaves, October is a time for letting go. Think about what’s been weighing you down this year. Maybe it’s a grudge, an unhelpful habit, or a pair of jeans you’re never going to fit into (it’s okay, we’ve all been there). Letting go is freeing, and it clears space for new things to come.

    What’s Your Personal Harvest?

    “What have you ‘harvested’ from your experiences this year?”

    In autumn, we harvest the fruits of our labor—literally and metaphorically. Take some time to reflect on the lessons you’ve learned and the growth you’ve experienced. Even challenges can produce valuable insights. What have you gained, even from the tough moments?

    Celebrate the Small Wins:

    “What small victories have brought you joy?”

    Sometimes we focus so much on the big picture that we forget to celebrate the little things. Maybe you kept up with a morning routine, or maybe you finally stopped doom-scrolling before bed (seriously, good for you!). Whatever your small victories are, write them down and feel proud.

    Reconnect with Nature:

    “How does spending time in nature affect your mood and mindset?”

    October invites us outside with crisp air and golden leaves. How do you feel when you immerse yourself in nature? Use this prompt to reflect on your relationship with the outdoors. Even a quick walk in the park can do wonders for your mood. (Bonus points if you can resist crunching all the leaves in your path. No judgment if you can’t—I mean, who can?)

    Focus on Your Mental Health:

    “What’s one thing you’ve done this year to prioritize your mental health?”

    Mental health should always be a priority, and October is a great time to check in with yourself. Have you been giving yourself the care and attention you need? If not, use this as a gentle reminder to show yourself some love, whether that means scheduling some alone time, seeing a therapist, or simply acknowledging your feelings.

    Plan for Joy:

    “What’s something fun or exciting you want to do before the year ends?”

    We all need something to look forward to, especially as the colder months roll in. Write about an activity, trip, or event that excites you. Planning something fun is an act of self-care, and it’s a great motivator to finish the year strong.

    Incorporating Mindfulness Into Your Journaling

    Now that you have a list of prompts to guide you, let’s talk about bringing mindfulness into the mix. Mindful journaling is all about being present with your thoughts and emotions, without judgment. Here’s how you can weave mindfulness into your journaling practice this October:

    Start with a Breathing Exercise: Before you begin writing, try a simple breathing exercise. Inhale deeply for four counts, hold for four, and exhale for four. Repeat a few times until you feel grounded and ready to write.

    Be Present with Your Emotions: As you journal, notice how each prompt makes you feel. Are you excited? Nervous? Maybe a little resistant? Instead of pushing any emotions away, acknowledge them and explore why they’re coming up.

    Write Slowly: In our fast-paced world, it’s easy to rush through things, even journaling. This October, take your time. Write slowly, savoring each word. Let your thoughts flow naturally, without worrying about structure or grammar.

    Engage Your Senses: Use sensory language in your journal entries to bring them to life. Describe how things smell, taste, feel, look, and sound. Engaging your senses can make journaling more immersive and help you stay in the moment.

    End with Gratitude: No matter what you’ve written about, close your journaling session by writing down one thing you’re grateful for in that moment. It’s a small but powerful way to shift your mindset toward positivity.

    Approaching the Year With Intention

    October isn’t just about spooky movies and pumpkin patches (though those are non-negotiables, let’s be real). It’s a month of transition, reflection, and growth. By diving into these journaling prompts, you’ll not only get to reflect on the year that’s passed but also set the stage for a mindful and intentional finish to 2024.

    Remember, journaling is a personal practice. There’s no right or wrong way to do it, and you don’t have to follow these prompts in order. The goal is to spend a little time with yourself, exploring your thoughts, emotions, and intentions for the months ahead.

    So, grab that journal, pour yourself something warm, and let’s embrace the beauty of reflection this October—pumpkin spice optional, but highly recommended.

    Happy journaling!