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Woman doing calming breathing exercises after panic attack

October Reflections: Ending the Month with Safety, Self-Care, and Friendships As October winds down and we step into Halloween, I want to take a moment to reflect on everything we’ve shared this month. We’ve talked a lot about building ourselves up, setting boundaries, and being our own best friends. We’ve explored the importance of having tools, like your anti-stress bag, and how small, comforting habits—like crossword puzzles, bubbles, and tea—can help us feel grounded during tough moments. But as we wrap up the month, there’s one thing I want to leave you with: safety, both in the world around us and in the space we create for ourselves. Halloween is a time for fun, but it’s also a reminder that life can bring unexpected moments. As we navigate this season, let’s make sure we are being mindful of our emotional and mental well-being. If you’re going out, or even just reflecting at home, remember the tools you’ve built for yourself. Whether it’s your “anti-stress bag” or the mental exercises we’ve talked about, these little acts of self-care can help us feel safe and supported. It’s easy to get caught up in the excitement of the season, but it’s important to check in with ourselves too. Have we been honoring our boundaries? Are we practicing compassion for ourselves? Are we feeling safe in the spaces we are in, whether physically or emotionally? It’s okay to say no to things that don’t feel right, and it’s okay to step back if we need to. This is your life, and you deserve to feel safe and supported every day. If you find yourself needing extra support, remember there are apps that can help with mental exercises and self-care practices. Apps like Calm or Headspace offer meditation and mindfulness exercises to help reduce anxiety. Insight Timer is another great app for guided meditations, while Breethe provides calming exercises for emotional wellness. These tools can be just as handy as your anti-stress bag, giving you the space to reset and recharge when life gets overwhelming. I also want to remind you that friendship is a huge part of healing. Not just the friendships we have with others, but the friendship we have with ourselves. We’ve talked a lot about the importance of being your own best friend and learning how to nurture that relationship. In those quiet moments, when things feel tough, remember that you are not alone. Even if it feels like no one else is around, you are there for yourself. You have your back. So as we close out this month, I want you to reflect on the steps you’ve taken, the growth you’ve made, and the tools you’ve gathered to keep yourself safe, supported, and grounded. And as Halloween approaches, be mindful—take care of yourself, stay safe, and remember the importance of practicing self-care, no matter where you are or what you’re doing. Kathe'rine&nbsp;

October Reflections: Ending the Month with Safety, Self-Care, and Friendships

Mid adult beautiful female influencer making video on her mobile phone about bicycle repair as a bike mechanic. Video tutorial for an online e-learning workshop. Do it yourself repair at home.

Being Your Own Best Friend: Carrying Your Own Tools for Healing We all carry things with us. Ladies have purses, men have wallets or briefcases. But what do we carry for ourselves emotionally? What tools do we have to help us cope with stress, anxiety, and the challenges life throws our way? Sometimes, after trauma, we look for others to fill us up. We try to be the ones who lift others, but then we end up empty ourselves, isolated, and hurt all over again. It’s easy to get stuck in that cycle. I know I have. I can be honest with you—I've made those mistakes before. I didn’t know how to set clear boundaries, I didn’t value myself the way I should, and most importantly, I didn’t know how to be a friend to me. It’s easy to think we need others to fill the gaps in our hearts, but the truth is, we have to first learn how to fill ourselves. We have to be our own best friends. Being your own best friend isn’t about shutting others out—it’s about knowing your worth and understanding that you deserve love, care, and respect from yourself first. It’s about recognizing that we can’t always rely on others to complete us, but we can start by completing ourselves, by building the self-compassion, boundaries, and strength that will help us navigate the ups and downs of life. One of the ways I do this is by having an “anti-stress bag.” It’s kind of like my little toolbox for emotional support. Inside, I have a few things that help me reset my mind when anxiety creeps in. For me, crossword puzzles are one of those things. But I don’t just do them the usual way. I go through the answers first, save them, and treat them like a quiz. This re-framing technique helps me shift my thoughts, especially on tough days. I use the puzzles to rewire my brain, almost like a little mental exercise. Another tool in my bag is bubbles. I know, it might sound silly, but hear me out—blowing bubbles has been shown to reduce anxiety. The act of blowing bubbles is calming, and it helps you focus on your breath. Research suggests that this simple act can lower stress levels and promote relaxation. It’s like a mini break for your mind. The bubbles don’t just float away—they give me a chance to reset, breathe deeply, and let go of the tension that builds up. I also carry tea bags with me. Sometimes, when I’m out and about—especially at bookstores or restaurants—I want something calming, and I know my go-to tea might not be available. So, I always keep a few tea bags with me. I ask for hot water, steep my tea, and take that moment to pause. It’s like a little ritual of self-care that helps me ground myself in the present. Having these small things with me is my way of taking care of myself when life gets overwhelming. You might have your own tools—maybe it’s a journal, a fidget spinner, or even a comforting picture you carry. Whatever it is, it’s important to have something you can turn to when anxiety hits. These tools remind me that I am my own best friend, and that’s one of the most powerful lessons we can learn on the healing journey. So, I encourage you to think about what’s in your toolbox for anxiety. What can you carry with you? What can you rely on when things feel heavy? Start building your anti-stress bag. Fill it with things that bring you comfort, that help you breathe and reset. When life feels overwhelming, these little things can be a reminder that you are worthy of care, that you can be your own best friend, and that you have the strength to carry on, one step at a time.Kathe'rine&nbsp;

Being Your Own Best Friend: Carrying Your Own Tools for Healing

Sad Young Woman With Problems Emotions And Feelings

Life's Game: Playing Through Rejection and Finding SafetyLife can feel a lot like a baseball game—full of innings, strikes, and unpredictable moments. Sometimes we hit home runs, and sometimes we strike out. But whether we’re at bat or in the field, we always have a role to play. And even when the crowd seems silent, even when we feel rejected or left out, we are still safe on the field.Rejection is one of the hardest things to face in life, especially when you’re trying your best. Remember those days as a kid, when you stood there hoping to be picked for the team? Sometimes, we were the last ones to be chosen, and that sting of rejection stayed with us. But here’s the thing: even if you weren’t picked first, you were still part of the game. You were still out there, in the field, and that alone is a victory.In life, we experience a lot of "strikes"—moments when things don’t go our way, when we feel like we're missing the mark, or when the things we want feel just out of reach. It’s easy to feel like we're failing when we get caught in the moments of rejection or disappointment, like a baseball soaring through the air and no one being there to catch it.But even in those moments, we are still safe. Just like in baseball, where the umpire calls "safe" when a runner slides into home plate, we are still safe no matter how many times we’ve been struck out or caught in the air. The game isn’t over. And even when the world feels like it’s rejecting us, when it feels like we’re the last ones picked, we are still worthy of playing. We are still part of the game.In the innings of life, some moments will be harder than others, just as there are innings when the other team seems to be getting all the runs. But that doesn’t mean the game is over. It’s just one inning. The next inning brings new opportunities to step up to the plate, to show up again, and to keep going.Healing from trauma is like playing through a series of games, full of twists, turns, and challenges. We might not always get things right, and sometimes the world seems to leave us on the sidelines. But we still have the chance to step up to the plate, even when we’re uncertain. And no matter what happens, there’s a safe space for us, just like that base where we can rest when we’re feeling overwhelmed.Sometimes, life is about showing up, not about winning the game. It’s about how we play, how we keep going, and how we find the courage to step back up to bat, even when it feels like we’ve been struck out. So, whether you’re in a tough inning or you're still waiting to be picked, remember: You’re still in the game. You’re still safe. And your story isn’t over yet.Kathe'rine&nbsp;

Life's Game: Playing Through Rejection and Finding Safety

Dressing Up for Life: Choosing Our Emotional Outfits Halloween is often a time of fun and imagination—kids get to dress up as superheroes, princesses, or whatever their hearts desire. It's easy to see why they love it. Dressing up allows them to step into a character, to embody something bigger than themselves, and to experience life from a different perspective, even if just for a little while. Growing up, many of us were taught about Halloween from a religious or cultural perspective, and it’s important to understand the history behind it. But there's something beautiful about the innocence of children just wanting to dress up and have fun, without all the deeper meanings or concerns. They just want to feel like a superhero for the day or step into a fairy tale. And, in a way, that freedom is a reminder for us as adults. As we navigate life and healing, we also get to choose our “outfits” emotionally. Much like how a doctor puts on scrubs or a lawyer wears a suit, the clothes we wear reflect a part of who we are or who we want to be in that moment. But our emotional "outfits" are just as powerful. When we face tough days, we can choose to put on strength, patience, or hope. When we need to feel a sense of protection or love, we can choose to wrap ourselves in compassion and grace. It’s about deciding what identity you want to embody at any given moment, just as a child chooses their favorite superhero costume. Some days, you might need the armor of a warrior, other days, the gentleness of a caregiver. The key is recognizing that these emotional "outfits" can be temporary but transformative. They're a way to adapt, to protect ourselves, and to explore new possibilities of who we are becoming in our healing. And much like Halloween costumes, they don’t have to be permanent or even perfectly fitted—just what we need to express ourselves in that moment. So, the next time you feel overwhelmed or unsure, think about what you would wear if you could dress your emotions up like a costume. What would you need today to feel supported or empowered? The beauty of this is that you can change it whenever you need to, and just like Halloween, it's a chance to step into a version of yourself that feels right for the moment. You’re in charge of your emotional wardrobe—so, what will you choose to wear today?Kathe'rine&nbsp;

Dressing Up for Life: Choosing Our Emotional Outfits

Vibrant maple tree during autumn with wooden chairs and fallen leaves

Welcoming October: A Time for Reflection and Warmth As we step into October, let's take a moment for some self-reflection while sipping on a cozy café mocha, topped with whipped cream. This past month, we’ve walked through some deep, important reflections together—about grounding, finding hope in storms, and remembering that, even in life’s loudest moments, there’s always something beautiful waiting on the other side. It’s been a journey of exploring our inner strength and learning to look for the rainbows. October feels like a time to settle into the season a little deeper. The air gets crisper, the days a little shorter, and it’s almost like the world is inviting us to pause and reflect. So, as we enjoy our café mocha, let’s think about what this new month can mean for us. Reflecting on What We've Learned September brought us lessons on grounding ourselves in the midst of life’s noise, and I hope those tools have helped you feel a little more centered, even when things get tough. We talked about embracing the storms, knowing they don’t last forever, and finding those quiet moments where we can just breathe. October can be a continuation of that—taking the lessons we've learned and using them to guide us through the changing season. What October Means October brings with it a certain coziness, but also a time of preparation. We start to feel the shift towards the end of the year, and it’s a great time to think about where we’ve been and where we’re headed. There’s something comforting about the way the leaves fall and the world slows down just a little bit. It’s a reminder that change can be beautiful, and even necessary. The colors in nature begin to change, and it’s a great metaphor for the shifts we might be feeling in our own lives. Looking Forward with Intention So, what does October mean for you? Maybe it’s a time to continue reflecting on your journey, making space for more self-care and peace as we move through the season. Or maybe it’s a time to slow down, enjoy the little things, and let yourself feel the warmth of a good book, a nice cup of coffee, and the simple joys that life can offer. Whatever October brings, let’s step into it with a sense of calm and gratitude. We’ve made it this far, and we’re continuing to grow, change, and find strength in ways we never knew we could. As you savor your café mocha, take a moment to appreciate everything you’ve learned so far and how far you’ve come. You’re doing an amazing job, and the journey is just getting started. Here’s to October—warm, reflective, and full of possiblity&nbsp;Kathe'rine&nbsp;

Welcoming October: A Time for Reflection and Warmth

Adorable toddler girl painting rainbow on the window glass

Thunder, Rainbows, and Finding Hope in the SkyHey friend, have you ever noticed how thunder can be a little scary? It’s loud, it shakes the windows, and it can feel like the whole world is rumbling. But after that big storm, something beautiful happens—the rain stops, the clouds part, and sometimes, if you look up, you’ll see a rainbow. Isn’t it amazing how something as fierce as a storm can lead to something as peaceful as a rainbow?I want to talk a bit about how thunderstorms and rainbows can teach us something about life. Sometimes, we have our own storms—those moments when life feels overwhelming, and everything seems a little too loud or frightening. But just like the storm outside, it doesn’t last forever. And even when it feels like you’re alone, there’s always something to look for. Let’s talk about what that looks like, and how we can find a little hope, even in the hardest times.The Story of ThunderThunder happens when lightning cuts through the sky. The lightning is so fast and hot that it heats up the air around it, causing the air to expand quickly and make a loud noise—that’s the thunder we hear! It can feel sudden and frightening, like it’s shaking everything around you. But what’s really happening is nature’s way of balancing things out, releasing energy and making way for something calmer to come.In our own lives, there are moments when it feels like everything is shaking—whether it’s fear, sadness, or just feeling overwhelmed by everything going on. It’s okay to feel scared in those moments. Thunder is loud, and it’s okay if sometimes life feels too loud. But remember, just like with thunderstorms, this moment will pass. And after the storm comes something much quieter, softer, and more beautiful.The Promise of RainbowsRainbows are pretty amazing when you think about it. They happen when sunlight hits raindrops in just the right way, splitting the light into all those beautiful colors. It’s like nature’s reminder that even after the storm, there’s something bright and hopeful waiting. You just have to look up and notice it.In those times when you feel like you’re facing your own storm, remember the rainbow. Even if it’s not right there in front of you, it’s coming. Life has a way of bringing little moments of beauty when we least expect it. Sometimes it’s a conversation with someone who understands, or maybe it’s a quiet walk where you feel the breeze on your face, or even just seeing the colors of a sunset after a long day. These are your rainbows—gentle reminders that peace is waiting on the other side of your storm.When You’re Feeling AloneI know there are times when it feels like no one’s there to talk to, when you feel alone in what you’re going through. In those moments, I want you to know that you still have something to look for. The sky is always there, and it’s full of signs that you’re not alone. Whether it’s a bird flying overhead, the clouds moving past, or a soft breeze on your face, nature has a way of reminding us that we’re part of something bigger.So the next time you feel like the thunder is too loud and the storm won’t end, take a moment to look up. Whether it’s daytime or nighttime, just take a breath and notice the sky. It’s always changing, just like life, and even though it might feel stormy right now, know that the rainbow is coming.A Moment of GroundingWhen you’re feeling lost or scared, try this: close your eyes, take a deep breath, and imagine the sky above you. Picture the storm passing—the thunder rolling away, the rain starting to slow. And now, imagine a rainbow forming in the distance. Think about the colors, how they stretch across the sky. Let that image remind you that the storm doesn’t last forever, and there’s always something brighter waiting on the other side.Wrapping It All Together: A Friendly WordFriend, I know life doesn’t always go the way we hope. Sometimes, we get caught in storms that feel too big, and it’s hard to see beyond the thunder. But just like the sky clears, your path will too. Take comfort in knowing that even in your toughest moments, there’s always something to look for. Whether it’s a gentle breeze, a bird’s song, or the rainbow after the storm, life has its way of showing you beauty, even when it feels far away. You’ve got this. So next time the thunder rolls in, remember—you’re not alone, and there’s always a rainbow waiting for you. ---How does this feel? It’s meant to be a comforting, friendly conversation, leaving readers with something positive and hopeful to carry with them.Kathe'rine&nbsp;

Blogs

October Reflections: Ending the Month with Safety, Self-C...

Being Your Own Best Friend: Carrying Your Own Tools for H...

Life's Game: Playing Through Rejection and Finding Safety

Dressing Up for Life: Choosing Our Emotional Outfits

Welcoming October: A Time for Reflection and Warmth

Thunder, Rainbows, and Finding Hope in the Sky