Blog

National Labour Day concept. Top view photo of american flag with white, red and blue star-shaped sparkles on blue isolated background with copy-space

Labor Day: Honoring the Right to Heal and Be Seen Dear Survivor, Labor Day is a time when we pause to recognize the hard work and dedication of all those who contribute to society. It's a day to reflect on rights—the rights of workers, the right to fair treatment, and the right to stand up for yourself. While Labor Day honors the rights of workers, it's also a reminder that you, as a survivor, have rights—the right to be seen, the right to heal, and the right to take up space in this world without shame. Just as Labor Day is a celebration of the contributions people make, your survival and your journey to healing are an important part of what makes this world whole. Your strength, even on days when it feels like you're carrying a heavy load, is worth recognizing. Just like workers who are valued for their efforts, you, too, are worthy of respect, acknowledgment, and support. The Right to Heal Labor Day celebrates rights that protect workers from unfair treatment and exploitation. In the same way, survivors of sexual assault have the right to healing. Healing doesn’t follow a set timeline, and it can look different for everyone. But you have the right to take that journey on your own terms. You have the right to seek help, to take moments of rest, to speak out, and to ask for the support you need to heal. Your Right to Be Seen and Heard Labor Day is about more than just rest—it’s about recognizing and giving credit where it’s due. As survivors, you deserve to be seen, to have your voice heard, and to feel validated in your pain and strength. No matter what your journey looks like, you are not invisible. Your story is important, your healing matters, and you are allowed to occupy this space with dignity. The Right to Rest and Recharge Labor Day also marks a pause—a chance to stop, reflect, and appreciate what’s been done. As a survivor, it's vital to remember that you have the right to rest. Trauma can leave emotional scars that are just as real as physical ones. The toll it takes on your mind and spirit deserves the space to heal, just like a worker who has labored for hours deserves a break. You are allowed to take time for yourself—whether it's for a quiet moment or a longer respite—without guilt. Healing is Hard Work, and You Deserve Acknowledgment Just as Labor Day honors the hard work and effort of workers, this is your reminder that healing is hard work. Survivors often don’t get the recognition they deserve for the courage it takes to heal from trauma. You might not wear a uniform or clock in and out, but every step you take toward healing—no matter how small—is an accomplishment worthy of recognition. This Labor Day, take a moment to honor your right to heal, rest, and be seen. You are deserving of acknowledgment and love, and as you continue on your journey, know that you are not alone. You are worthy of the care and respect that you offer others. Celebrate the strength it takes to rise up each day and keep moving forward. The healing process is not easy, but every moment of it is part of your right to live fully, in peace, and with hope. Kathe'rine&nbsp; ---

Labor Day: Honoring the Right to Heal and Be Seen

Shot of a little boy throwing a tantrum while holding his mother's leg at home

Quick Self-Care Strategies for Busy Moms 1. Carve Out Two-Minute Breathers Sometimes, it’s as simple as stealing a couple of quiet minutes when your family is occupied or resting. Use these moments to: Practice deep breathing: Inhale for four counts, hold for four, and exhale for four. Repeat until you feel calmer. Stretch your body: Just five or six stretches can help ease tension and reset your energy. Mindful breathing: Find a quiet spot, close your eyes, and take deep, intentional breaths. Focus only on your breath, clearing your mind for a few moments. How to make it work: If your children are napping, or if everyone is engaged in an activity, grab those few moments to center yourself. Even setting a timer for two minutes can give you permission to pause without feeling guilty. 2. Go for a Quick Walk When you're feeling overwhelmed or stressed, stepping outside for a brisk walk—even if it’s just around the block—can help clear your mind. Walking in nature, even if it's a short distance, helps reset your energy and provides a natural endorphin boost. How to make it work: Put on your shoes and go for a walk while your kids are distracted, or if you have older children, ask them to take a short walk with you. If you can’t go outside, pacing around the house or even standing in a different room for a few moments can break up your routine. 3. Communicate Your Need for Space For many moms, one of the biggest challenges is feeling guilty about taking time for themselves or setting boundaries. But you deserve that time, and your family will benefit from you feeling restored. Teaching your family about the importance of your self-care can be empowering for everyone. How to make it work: Let your family know that, just like everyone else, you need some quiet moments to recharge. You can start with: "I need a few minutes to myself" – say this gently and assertively. Try a visual cue: wear a specific pair of headphones or a special bracelet as a reminder for yourself that it’s “your time.” If your kids are old enough, explain that everyone needs personal space to be their best self. Set boundaries with gentle reminders, and model self-care as a healthy habit. 4. Take Five for Yourself Before Bed If mornings are too busy, try winding down before bed with a self-care routine that’s quick and refreshing: Skincare: Even a simple face wash and moisturizer can give you a moment to focus on yourself. Write in a gratitude journal: List three things you're grateful for to close your day on a positive note. Meditation: Even a 3-minute guided meditation can help you reset after a long day. How to make it work: Set aside a few minutes of quiet for yourself after your family is tucked in bed. This is your time to recharge without the distractions. 5. Mini Mindfulness Moments Throughout the day, find small, mindful moments to connect with yourself. If you’re feeling stressed, pause and check in with your body: Mindful sipping: When you drink water or coffee, focus on the warmth and taste. Let yourself enjoy the moment of nourishment. Pause to check in with your feelings: Ask yourself, "How am I feeling right now?" Even taking a moment to check in can be a powerful form of self-care. How to make it work: It doesn’t need to be an elaborate routine; it’s about being present and appreciating your surroundings. Notice how you’re feeling and take a brief moment to reset your emotions and thoughts. --- For Moms Who Struggle to Assert Their Needs It’s hard to ask for help, and if you struggle with assertiveness, here are some simple steps to gently encourage yourself to prioritize your needs: Practice small “asks”: Start by asking for small moments of time. "Can you take the kids for 10 minutes so I can have a quiet moment?" It’s okay to start small, and gradually, asking for what you need will feel more natural. Set boundaries with compassion: You don’t have to be harsh when setting boundaries. Simply say, "I need a break right now, and I’ll be back to help you in just a few minutes." Get your partner or family involved: If you have a partner, let them know how they can help by taking on tasks or watching the kids for a little while so you can step away and recharge. Remember: You don't have to feel guilty for taking time for yourself. You’re modeling healthy habits for your children, teaching them how to set boundaries, and how to take care of themselves, too. --- For Moms Who Already Have a Good Handle on Self-Care If you’re someone who already practices self-care or is confident in asking for time to yourself, here are a few advanced tips to take it to the next level: Deepen your self-care routine: Add a self-care ritual that’s meaningful to you—whether that’s journaling, taking a warm bath, or reading a book. Self-care with others: Schedule moments with friends for a quick coffee or virtual catch-up. This allows you to share self-care and support with others. Start a hobby: If you’ve been neglecting your passions, now might be the time to rediscover something you love. Whether it’s painting, dancing, or another creative outlet, setting aside time for your own joy is a beautiful form of self-care. --- Final Thoughts for August: Embrace Change As the summer winds down and the school year begins, remember that taking care of yourself is a gift to both you and your family. It’s not always about grand gestures of self-care—it’s about embracing the small moments and allowing yourself the grace to reset. Self-care doesn’t have to be perfect. The important thing is that you give yourself permission to take those few minutes, whether it’s during the day or at night. You’re worth it. Your strength, resilience, and love make a huge difference in your family’s life. Now, let’s give back to you, even in small, precious ways.Kathe'rine&nbsp;

Quick Self-Care Strategies for Busy Moms

Family footprints on sandy beach, top view

Footprints in the Sand: A Reminder for Moms Walking Through Healing Dear Moms, You are constantly carrying your children through life—their hopes, dreams, daily challenges, and emotions. You give them love and strength, even when it feels like you’re running on empty. But what if I told you that just as you carry them, you are being carried too? There’s a famous poem called “Footprints in the Sand” that speaks of a person walking along the beach, looking back to see two sets of footprints—one belonging to them, and one belonging to God. But in times of hardship, there is only one set of footprints. The poem reflects how, during the most difficult moments, God carries us, even when we feel alone. As moms and survivors, you may have felt like there were moments when you couldn’t take another step. You’ve felt overwhelmed, exhausted, and alone, as you navigate the aftermath of trauma while being a source of strength for your children. But, just like in that poem, during those moments, you weren’t walking alone—you were carried. Today, I want to encourage you to reflect on this poem and consider how someone (or something) has been carrying you along your journey. Perhaps it’s the support of a friend or a faith you’ve been rediscovering. Maybe it’s the resilience within yourself that you didn’t know you had. Whatever it is, just know you’re never walking alone. --- Reflecting on “Footprints in the Sand” Let’s break this down and apply it to your life as a survivor and a mom. Here are some prompts to help you reflect on the significance of this poem and how you can honor both your role as a mom and your healing process: 1. Who Has Carried You? Think about times when you’ve felt at your lowest, when the weight of your trauma and the demands of motherhood felt too much to bear. Who has been your source of strength during those moments? Was it a friend, family member, or even a faith you weren’t sure existed? Do you see evidence of someone or something lifting you up when you didn’t know how to keep going? 2. How Have You Been Strong for Your Children? As a mom, you are a rock for your children, even when you’re struggling. You show up for them every day, even when it feels like you don’t have the strength to do so. What are the ways in which you’ve carried your children emotionally and physically, even through your own battles? Can you think of moments when you put their needs first, despite your own struggles? 3. Recognizing the “One Set of Footprints” In those moments of difficulty, there may have been a time when you felt utterly alone, like you were walking through life with no one to support you. But, when you look back, can you see the footprints of someone who has been carrying you all along? Maybe it was your inner strength, the love of your children, or a higher power. In those difficult moments, you were never truly alone. You were held, carried, and loved. 4. The Power of Self-Compassion As a survivor, it’s easy to forget that you deserve compassion. You spend so much time giving to others that you may feel like there’s nothing left for you. But in order to continue carrying your children, you must also care for yourself. What are some small acts of self-care you can add to your routine? What do you need to remember about your strength that can help you give yourself grace during tough times? 5. Celebrating Your Healing Journey Every day is an opportunity to heal. Even if you don’t feel like it, you are making progress. Celebrate the small victories. How have you grown this year in your journey of healing? How can you continue to honor your healing by acknowledging your resilience, no matter how slow or difficult the process may feel? --- A Prayer for Moms Walking Through Healing Dear Lord,I pray for every mom reading this today. I pray that You surround them with Your peace and comfort. As they carry their children through life, may they know that they are not alone in their journey. Remind them of the strength that has carried them through every difficult moment, and show them the people, the faith, or the inner resilience that has been their support. Help them to find moments of rest and renewal, and remind them of the deep well of love and compassion that lives within them.Amen. --- Finding Time for You Moms, you have so much to give, but you cannot pour from an empty cup. As you reflect on the footprints in the sand, know that your healing and well-being matter. You are worth the time it takes to nurture yourself—to rest, reflect, and care for your soul.Here are a few ideas for how you can create space for yourself during your day: Take a quiet moment to reflect, breathe, or pray. Find a hobby or interest that brings you joy and peace. Set boundaries to ensure that your emotional and physical well-being is prioritized. --- Remember: You Are Never Alone Your journey is difficult, but it is also filled with moments of grace and beauty. Even when you feel like you’re walking through this life alone, know that you are being carried. By your love, your faith, your community, and even your own inner strength, you are walking forward—one step at a time. You are a survivor. You are a mom. You are strong. And you are not alone. Kathe'rine&nbsp;

Footprints in the Sand: A Reminder for Moms Walking Through Healing

You Raise Me Up: A Message of Strength and Empowerment for Moms Who Are Survivors Dear Moms, If you’ve ever felt like you were walking through life carrying more than your fair share—feeling like you were weighed down, exhausted, or even invisible—I want to remind you of something powerful: You are not alone, and you are being raised up, even when you don’t see it. There’s a beautiful song called “You Raise Me Up” by Josh Groban that speaks of being lifted, held up, and finding strength in the support of others. As a mom and survivor, you might not always feel like you have the strength to keep moving forward. But, I want you to know that you have been raised up—not only by the love and resilience within you but by the people who care, and even the faith that sustains you. There is something in you that can withstand this. And when you feel broken or at the lowest point, the strength to rise is still within you. --- Reflecting on “You Raise Me Up” Let’s take a deeper look at the lyrics and reflect on how they apply to your life as a mom and a survivor. Here are some prompts to help guide you on how you can find strength and empowerment in moments of vulnerability: 1. When I am down and, oh, my soul, so weary... The song begins with the feeling of being overwhelmed and exhausted. As a mom and survivor, there may have been days when you felt like you couldn’t keep going, or when you felt weighed down by the trauma you’ve experienced.Reflection Prompt: Can you remember a time when you felt completely drained and overwhelmed, and yet, you made it through? What helped you push through those moments? Was it your love for your children, your inner strength, or something else? 2. When troubles come and my heart burdened be... In the second line, the song speaks of carrying a heavy heart. For moms who have survived sexual assault, the weight of both trauma and motherhood can sometimes feel unbearable. But even in the midst of these burdens, you are still standing, still moving forward.Reflection Prompt: How do you find ways to manage the weight of your past while continuing to care for your children? What are the things that help ease your burdens? Is it taking a break, talking to someone, or finding comfort in quiet moments? 3. You raise me up, so I can stand on mountains... This is the chorus of the song, a reminder that even when we feel weak, we have the strength to rise. As a mom and survivor, you may not always feel "strong" in the conventional sense. But the fact that you are here, continuing to care for your family, shows immense strength.Reflection Prompt: In what ways have you been “raised up” throughout your journey? Can you see how the love you have for your children, or the strength you’ve gained from your experiences, has helped you rise above challenges? 4. You raise me up to walk on stormy seas... This line speaks to walking through difficult circumstances, yet still standing firm. Your journey as a survivor hasn’t been easy, and as a mom, there are many challenges you face daily. But through it all, you’ve found a way to stay afloat, and your resilience has carried you through.Reflection Prompt: When you think about your past challenges, how have you found strength in the storm? What has kept you grounded when life felt uncertain? Can you recognize the courage within you? 5. I am strong, when I am on your shoulders... This line speaks to the power of support—knowing that we are stronger when we are not alone. For you, this may mean recognizing the people, whether friends, family, or even your faith, who have helped carry you through tough times. You are not doing this alone, and that support has made you stronger.Reflection Prompt: Who in your life has been your strength? Who has “lifted” you when you felt down? How can you open yourself up to receive more support, even in small ways, to help you carry the weight of being both a survivor and a mom? 6. You raise me up, to more than I can be... This final line speaks to the transformation that happens when we are given the support we need. You are stronger, more resilient, and more capable than you realize. You are a survivor, and you are more than your trauma.Reflection Prompt: How have you changed over the course of your healing journey? How have you become a stronger mom, a stronger person, despite the challenges you’ve faced? --- A Prayer for Strength and Empowerment Dear Lord,I pray for every mom reading this today. I pray that You continue to raise them up, especially in the moments when they feel weak, burdened, or lost. May they find strength in the love they have for their children, in the resilience they’ve built, and in the support that surrounds them. Help them to see how much they have grown, and how much more they are capable of.Amen. --- Embracing Your Strength Moms, you are incredible. You have faced hardships, you’ve been through struggles, and you’ve still managed to rise above it all. Remember that you are never walking this journey alone. There is strength within you, and there are people around you who want to lift you up. As you continue on this path of healing, know that you are loved, you are strong, and you are more than capable of standing tall, even when life feels stormy. Every day you rise up is a testament to your strength, and you are teaching your children the power of resilience, love, and the ability to overcome anything.Kathe'rine&nbsp;

You Raise Me Up: A Message of Strength and Empowerment for Moms Who Are Survivors

Woman hand in protective gloves is fertilizing bushes of red roses in the rockery, worker cares about flowers in the flower garden

Embracing Change: A Message of Hope for Moms Navigating New Seasons Hey Moms,As the summer fades and the school year begins, there are many changes happening around you. Whether you're sending your kids back to school, preparing them for college, or simply navigating the everyday transitions of motherhood, I want you to know this: You are strong, and you are allowed to take time for yourself during these changes. For many survivors, the end of summer can stir up emotions that we often don’t have the space to process. You’ve spent months balancing the demands of family, possibly putting your own needs on the backburner, and now, as routines shift, you might feel the weight of change or even the bittersweetness of an empty nest. But, this is your season too. It’s okay to embrace change, celebrate the season you’re in, and create space for yourself—whether that means taking a moment to breathe or finding new ways to pour back into yourself. Let’s walk through this together, and remember, just because you’re a mom doesn’t mean you have to put your healing or self-care on hold. --- Embracing the New School Year: Change Can Be Healing As survivors, change can sometimes feel overwhelming. But change can also be a chance for renewal and growth. Whether your children are heading back to the classroom or starting a new chapter in college, this season is an opportunity for you to reflect on how far you’ve come. What does this change mean for you? How can you use this time to honor your own journey while supporting your family? What self-care practices can you build into your day-to-day to recharge your soul? --- Finding Joy and Balance in Transition Sometimes, the busyness of back-to-school season can push us to neglect our own needs. Here are a few gentle reminders for you: Celebrate the Small Wins: Whether it’s getting through a difficult day or finding a moment to sit in peace, acknowledge the little things that make you strong. Practice Self-Care: Self-care doesn’t have to be complicated. Take a walk, drink your coffee slowly, or listen to your favorite song. You deserve care too, even if it’s in small moments. Lean on Support: If you’re feeling overwhelmed, it’s okay to ask for help or to lean on your community. You don’t have to carry everything alone. --- Embracing the Empty Nest If your children are heading off to college, this may feel like an even bigger shift. The empty nest can bring up feelings of loss, but it’s also a time to rediscover parts of yourself that may have been set aside. What dreams or hobbies have you put on hold? How can you use this new season to reconnect with yourself? This is your time too. You’ve done an incredible job raising your children, and now you have the opportunity to focus on your own growth and healing. You can be proud of the journey you’ve been on and still look forward to the new one ahead. --- A Prayer of Hope and Strength for Moms Dear Lord,I lift up every mom reading this right now. I pray that as they prepare their children for a new season, You would remind them of their own strength and worth. Give them the grace to embrace the changes ahead and the courage to carve out time for their own healing and self-care. Let them know that they are seen, that they matter, and that it’s okay to rest in Your love, even as they care for others.Amen. --- Reflecting on Your Summer Before you let this season pass, take a moment to reflect on the summer: What memories have you made with your family? What has this season taught you about yourself as a survivor and as a mom? How can you honor your journey and create space for joy as the new school year begins? It’s easy to focus on all the things we need to do for others, but this is your reminder that you deserve celebration too. Whether it’s through self-care, prayer, or simply taking time to reflect on the ways you’ve grown, don’t let this summer go without acknowledging your own strength. --- With love and care,Kathe'rine, Founder of Sparrows of Hope

Embracing Change: A Message of Hope for Moms Navigating New Seasons

Big Journeys Begin With Small Steps sign with sky background

Finding Our Worth: A Reflection on "You Say" Hey friends,Have you ever felt like you couldn’t find your own voice, like you’ve forgotten who you are? Maybe the words that others have spoken over you have left you feeling invisible, small, or unworthy. Or maybe the words you say to yourself are heavy, full of doubt and fear. "You Say" by Lauren Daigle is a song that speaks to the truth of our worth, even when we can’t see it. It reminds us that even when we feel lost, our value is not tied to what we think of ourselves or what others say about us—it’s tied to something deeper, something unshakable. Let’s walk through this song together, whether you’re someone who leans on your faith or someone who is still trying to figure out where you belong. Words matter—the words left unspoken and the words we hold close. This is about finding hope in the truth that your voice, your worth, and your identity are still there, even when it feels like they’ve been buried. --- Breaking Down the Lyrics: Finding Your Voice Again Verse 1:"I keep fighting voices in my mind that say I'm not enoughEvery single lie that tells me I will never measure up." This verse speaks to the internal battle that so many of us face—the constant voices of doubt, fear, and insecurity. Whether it’s from the world around us or the lies we tell ourselves, it can feel impossible to silence those thoughts. For those of faith, this verse reminds us that we are more than the lies we hear in our heads. In God’s eyes, we are enough, just as we are. But even if you don’t follow a spiritual path, there’s something deeply human about this struggle. It’s okay to acknowledge that those voices exist, but it’s also important to challenge them. You are enough, even if you can’t see it right now. --- Chorus:"You say I am loved when I can't feel a thingYou say I am strong when I think I am weakYou say I am held when I am falling shortAnd when I don't belong, You say I am Yours." This chorus is a powerful reminder of the truth we often forget—that our worth is not based on how we feel in any given moment. For Christians, this is a reminder that God’s love for us doesn’t waver, even when we feel unworthy. He sees us as strong and loved, even when we see ourselves as broken or weak. His words matter—He says we are His, and that’s the truth we can hold onto. For those who may not be connected to faith, this chorus still carries a message of resilience and value. Even when we don’t feel like we belong or when we feel like we’re falling short, there is still worth in who we are. Sometimes, the journey is about learning to say these words to ourselves: “I am loved, I am strong, I belong.” Even if you can’t feel it, speaking those words out loud can start to change the way you see yourself. --- Verse 2:"The only thing that matters now is everything You think of meIn You, I find my worth, in You, I find my identity." For those who believe, this verse is a call to remember that our identity is rooted in God’s love, not in the opinions of others or even our own doubts. When everything else falls away, what remains is that God sees us, knows us, and calls us worthy. If you don’t follow a faith, think of this as a reminder that your identity and worth are not defined by external things—they are found within you. You have value simply because you exist, not because of what you’ve been through or what others say about you. --- Bridge:"Taking all I have, and now I'm laying it at Your feetYou have every failure, God, You have every victory." For Christians, this is a moment of surrender—of giving everything, including our failures and struggles, to God. It’s a reminder that He sees every part of us, even the parts we’re ashamed of, and still calls us His. You are not defined by your failures. You are loved through them, and God holds both your struggles and your victories. For those who may not believe, this can still be a moment of release. Sometimes, we carry the weight of our failures, holding onto them like they define us. But what if you let them go? What if you allowed yourself the grace to believe that you are more than your mistakes? You can find victory in the fact that you are still here, still trying, and still worthy. --- Words Left Unspoken, Words That Matter The power of "You Say" is in its simplicity—it speaks the words we need to hear, especially when we can’t speak them to ourselves. It’s easy to lose sight of our worth, but this song is a reminder that our value is unshakable. Whether you find comfort in knowing that God says you are loved, or whether you’re learning to say it to yourself for the first time, the message is the same: You matter. --- Reflecting on Your Own Voice Before we end, take a moment to reflect on these questions: What voices are you listening to? Are they telling you the truth about your worth, or are they tearing you down? What would it mean to believe that you are enough, just as you are? How would your life change if you truly believed those words? Can you speak kindness over yourself, even if it’s hard to believe? What would you say to a friend who is struggling? Can you say those same words to yourself? --- A Gentle Reminder for Every Survivor: Whether you believe in God or not, your voice matters, and your worth is not up for debate. You are loved, you are strong, and you are worthy of belonging. When the voices of doubt get loud, remember that the truth of your identity isn’t tied to how you feel—it’s tied to the reality that you are still here, still standing, still worthy. So today, I encourage you to take a deep breath, and let those words sink in:“I am loved, I am strong, I belong.” You are enough. --- With love and hope,Kathe'rine, Founder of Sparrows of Hope

Blogs

Labor Day: Honoring the Right to Heal and Be Seen

Quick Self-Care Strategies for Busy Moms

Footprints in the Sand: A Reminder for Moms Walking Throu...

You Raise Me Up: A Message of Strength and Empowerment fo...

Embracing Change: A Message of Hope for Moms Navigating N...

Finding Our Worth: A Reflection on "You Say"