Month: May 2025

Finance, Mental Health

Financial Peace of Mind: Money Habits That Reduce Anxiety

Corie Muldoon

Money worries keep more people awake at night than almost any other stressor. Financial anxiety doesn’t just affect your bank account—it impacts your sleep, relationships, physical health, and overall mental wellbeing. The good news? Small, consistent money habits can grow into powerful anxiety-reducing practices over time.

The Mind-Money Connection

Financial stress creates a cascade of mental health challenges:

  • 72% of adults report feeling stressed about money at least some of the time
  • Financial worry increases cortisol levels, sleep problems and weakened immunity
  • Money anxiety often triggers shame, which can lead to isolation and depression
  • Financial stress affects decision-making ability, creating a cycle of poor money choices
  • People with financial security report 40% lower stress levels and better life satisfaction

Seeds of Financial Wellness to Plant Today

1. The One-Dollar Emergency Fund

The Science: Having emergency savings (even a small amount) reduces financial anxiety and creates a sense of control and preparedness.

Plant the seed: Start with just $1. Put it in a separate account or jar labeled “Emergency Fund.” Add whatever you can weekly—even loose change counts. The psychological impact of having something set aside is immediate, regardless of the amount.

2. The 24-Hour Rule

The Science: Impulse purchases often stem from emotional triggers. Creating space between impulse and action reduces anxiety-driven spending and buyer’s remorse.

Plant the seed: Before any non-essential purchase over $25, wait 24 hours. Write down what you want to buy and how you’re feeling. Often, the urge passes, and you’ll feel empowered by your self-control rather than anxious about overspending.

3. Weekly Money Check-ins

The Science: Financial avoidance increases anxiety. Regular, brief reviews of your finances reduce fear and increase feelings of control.

Plant the seed: Set a 10-minute weekly “money date” with yourself. Check your account balances, track recent spending, and celebrate any progress. Keep it short and factual—no judgment, just awareness.

4. Automate One Financial Decision

The Science: Decision fatigue around money increases stress. Automation removes daily financial decisions and ensures consistent progress toward goals.

Plant the seed: Automate one small financial action this week. Even $5 to emergency fund weekly, or automatic bill pay for one recurring expense counts.

Mindful Money Practices

Before spending, pause and ask: “Am I buying this because I need it, want it, or because I’m feeling stressed/sad/anxious?”

Reframe money thoughts: Instead of “I can’t afford it,” try “I’m choosing not to spend money on this right now.” This subtle shift moves you from scarcity to empowerment.

Practice gratitude for what you have: Spend 2 minutes weekly appreciating what your money has already provided (shelter, food, experiences, gifts for others)

When Money Anxiety Feels Overwhelming

Remember that financial wellness isn’t about perfection or having large amounts of money. It’s about creating systems that reduce stress and increase your sense of control. Start where you are, with what you have.

If money anxiety is significantly impacting your daily life, consider talking to a financial counselor (many are available for free through credit unions or nonprofit organizations) or a mental health professional who understands financial stress.

This Week’s Financial Wellness Challenge

Choose one money seed to plant this week:

  • Start your $1 emergency fund
  • Practice the 24-hour rule on one purchase
  • Schedule your first 10-minute money check-in
  • Automate one small financial decision

Notice how taking even small financial action affects your overall stress level and sense of control.

Next week: “The Therapy Garden” How plant care nurtures your mental health through connection with nature.

Remember: While healthy money habits significantly impact mental health, they work best alongside other wellness practices. If you’re experiencing persistent financial anxiety or mental health symptoms, consider speaking with a financial counselor or healthcare provider. See free resources here

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Lifestyle, Mental Health

Therapy Garden: How Plant Care Nurtures Mental Health

Corie Muldoon

Gardening isn’t just about growing beautiful flowers or fresh vegetables—it’s one of nature’s most powerful forms of therapy.

Whether you have acres of land or just a windowsill, plant care offers profound mental health benefits that science is only beginning to fully understand.

The Science of Soil and Soul

Research consistently shows that gardening creates measurable improvements in mental wellbeing:

  • Gardening reduces cortisol levels by up to 68% and decreases symptoms of depression and anxiety
  • Soil contains natural antidepressant microbes (Mycobacterium vaccae) that boost serotonin production when we breathe them in
  • The repetitive motions of gardening activate the same neural pathways as meditation, promoting mindfulness
  • Exposure to sunlight while gardening increases vitamin D production, which supports mood regulation
  • Gardening provides a sense of purpose, accomplishment, and connection to natural cycles

Seeds of Therapeutic Gardening to Plant Today

1. Start with One Plant

The Science: Caring for a single living thing creates a sense of responsibility and accomplishment. Watching daily growth provides hope and teaches patience.

Plant the seed: Choose one easy-care plant like a pothos, spider plant, or herbs like basil or mint. Place it where you’ll see it daily and check on it each morning. Notice how this simple ritual affects your mood.

2. Create a Mindful Garden Routine

The Science: Repetitive, rhythmic activities like watering, pruning, and soil preparation activate the parasympathetic nervous system, reducing stress and anxiety. 

Plant the seed: Establish a 5-minute daily garden check. Touch the soil, observe new growth, remove dead leaves. Focus entirely on these sensations—the texture of soil, the scent of plants, the colors and shapes. Let this become your daily meditation.

3. Grow Something You Can Eat

The Science: Growing your own food creates a powerful connection between effort and nourishment. Harvesting and eating something you’ve grown provides deep satisfaction and a sense of self-sufficiency.

Plant the seed: Start with fast-growing herbs or microgreens. Even sprouting seeds on your counter counts! The first time you season a meal with herbs you’ve grown, you’ll understand the mental health magic.

4. Garden with Your Hands

The Science: Direct contact with soil reduces inflammation and stress hormones. The tactile experience of working with earth grounds us literally and figuratively.

Plant the seed: Spend time each week working with soil using your hands rather than tools. Repot a plant, mix compost, or simply run your fingers through garden soil. This physical connection to earth has an immediately calming effect.

Gardening Without Garden Space

Windowsill herbs: Basil, parsley, and chives thrive indoors and provide daily interaction.

Microgreens: Grow sprouts in just 7-14 days on any counter. Perfect for immediate gratification!

Community gardens: Many neighborhoods offer shared garden plots where you can connect with both plants and people.

Houseplants: Even one plant in your living space provides air purification and a living presence to care for.

The Mental Health Lessons Plants Teach

Plants are master teachers of mental health principles:

  • Patience: Growth takes time, and rushing doesn’t help
  • Resilience: Plants recover from setbacks and adapt to changing conditions
  • Presence: Plants exist fully in the moment, responding to current conditions
  • Acceptance: Some seasons are for growth, others for rest
  • Hope: Even in dormancy, life continues beneath the surface

This Week’s Garden Therapy Challenge

Choose one way to connect with plants this week:

  • Adopt one new plant and establish a daily check-in routine
  • Spend 10 minutes with your hands in soil (indoors or outdoors)
  • Start growing something edible, however small
  • Simply sit quietly near plants and practice mindful observation

Notice how this connection to growing things affects your stress levels, mood, and sense of purpose.

And that wraps up Mental Health Awareness series! I learned so much putting this together, I hope you found some value too!

Remember: While gardening offers significant mental health benefits, it complements but doesn’t replace professional mental health care when needed. If you’re experiencing persistent mental health symptoms, consult with a healthcare provider. See free resources here

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Featured Series, Mental Health, Relationships

Sowing Connection: Building Supportive Relationships That Help Mental Health Bloom

Corie Muldoon
“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” – Lao Tzu

Humans are wired for connection. Research consistently shows that strong, supportive relationships are one of the most powerful predictors of mental health and life satisfaction.

Yet in our busy, digital world, meaningful connections often get neglected until we desperately need them.

The Mental Health Power of Connection

Quality relationships don’t just make us feel good—they literally change our brain chemistry and stress response:

  • Strong social connections reduce the risk of depression by 30%
  • Supportive relationships lower cortisol levels and blood pressure
  • People with strong social ties live longer & recover faster from illness
  • Connection activates release of oxytocin, naturally reducing anxiety

Seeds of Connection to Plant Today

1. Deep Listening

The Science: When we feel truly heard, our nervous system calms and stress hormones decrease. Active listening strengthens trust and emotional bonds.

Plant the seed: In your next conversation, put away distractions and practice the “80/20 rule”—listen 80% of the time, speak 20%. Ask follow-up questions like “How did that make you feel?” or “Tell me more about that.”

2. Vulnerability in Small Doses

The Science: Sharing authentic experiences creates psychological safety and deepens bonds. Researcher Brené Brown found that vulnerability is essential for meaningful connection.

Plant the seed: Share one genuine feeling or struggle with a trusted person this week. Start small—maybe how you felt during a challenging moment at work or a worry you’ve been carrying.

3. Consistent Check-ins

The Science: Regular, predictable contact builds secure attachment and creates a safety net for mental health challenges.

Plant the seed: Choose one person to check in with weekly. Send a simple text: “Thinking of you—how’s your week going?” Consistency matters more than lengthy conversations.

4. Protecting Your Energy

The Science: Learning to say no to draining interactions preserves your mental energy and creates space for supportive relationships to flourish.

Plant the seed: Practice saying “I need to think about that” instead of immediately saying yes to requests. This simple phrase gives you time to consider what truly serves your wellbeing.

Nurturing Different Types of Connections

Acquaintance-level: Smile at neighbors, make small talk with cashiers. These micro-connections boost mood and create a sense of community belonging.

Friend-level: Schedule regular activities, remember important events in their lives, and be consistent in your communication.

Close relationships: Practice emotional honesty, offer support during difficult times, and celebrate successes together.

When Relationships Feel Challenging

Remember that not every relationship will bloom, and that’s okay. Some connections are meant to be seasonal. Focus your energy on relationships that feel mutual, supportive, and energizing. It’s better to have three deep, meaningful connections than twenty superficial ones.

This Week’s Connection Challenge

Choose one relationship seed to plant this week:

  • Have one conversation where you listen more than you speak
  • Share something authentic with a trusted friend
  • Send a heartfelt message to someone you’ve been thinking about
  • Say no to something that will drain your mental energy

Notice how tending to your relationships affects your overall mood and stress levels.

Next week: “Creating Sanctuaries” Simple ways to transform your living space into a mental health sanctuary.

Remember, while supportive relationships are crucial for mental health, they can’t replace professional support when needed. If you’re experiencing persistent mental health symptoms, consult with a healthcare provider. See free resources here

Sowing Connection: Building Supportive Relationships That Help Mental Health Bloom | Core by Corie

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Healthy Habits, Mental Health

Transform Your Home Into a Mental Health Sanctuary

Corie Muldoon
"The ache for home lives in all of us, the safe place where we can go as we are and not be questioned." - Maya Angelou

Your home is more than just a place to sleep and eat, it’s the backdrop for your daily mental health. The spaces we inhabit either support our wellbeing or drain our energy, often without us realizing it.

The good news? Small, intentional changes can transform your home into a sanctuary that nurtures your mind.

The Science of Sacred Spaces

Environmental psychology shows that our surroundings directly impact our stress levels, mood, and cognitive ability:

  • Cluttered spaces increase cortisol (stress hormone) production
  • Plants reduce anxiety by up to 15% and improve air quality
  • Natural light improves sleep quality & reduces depression symptoms
  • Organized spaces promote feelings of calm and control
  • Soft textures and warm colors ease our nervous system

Seeds of Sanctuary to Plant Today

1. Create a Clutter-Free Zone

The Science: Visual clutter competes for your attention and elevates stress hormones. Clear spaces promote mental clarity and relaxation.

Plant the seed: Choose one small area—your nightstand, kitchen counter, or desk—and keep it completely clear for one week. Notice how this single calm space affects your mood when you see it.

2. Invite Nature Indoors

The Science: Biophilic design (incorporating natural elements) reduces stress and improves focus. Even looking at plants activates the rest-and-digest response.

Plant the seed: Add one plant to your most-used space. Low-maintenance options include pothos, snake plants, or aloe vera. Can’t keep plants alive? Try some fake plants or nature photography on your walls.

3. Design a Comfort Corner

The Science: Having a designated space for relaxation signals to your brain that it’s safe to unwind. This creates a psychological association between the space and calmness.

Plant the seed: Claim one corner or chair as your sanctuary spot. Add a soft blanket, good lighting, and remove any work-related items. Use this space only for restful activities like reading, meditating, eating snacks, or simply breathing deeply.

4. Control Your Light Environment

The Science: Light directly affects circadian rhythms and mood. Harsh fluorescent lighting increases stress, while warm, adjustable lighting promotes relaxation.

Plant the seed: Replace one harsh overhead light with a warm-toned lamp or add string lights to create ambient lighting. In the evening, use only warm lights to signal to your body that it’s time to wind down.

When Space is Limited

You don’t need a large home or space to create a sanctuary. Even small changes make a difference:

  • Use a room divider or curtain to create separate “zones”
  • Assign specific times when spaces serve different purposes
  • Focus on scent, it can transform any space instantly
  • Use headphones to create an auditory sanctuary

Room-by-Room Mental Health Seeds

Bedroom: Keep the phone out, use a sound machine, and make your bed for an instant sense of accomplishment.

Kitchen: Make sure counters are clean to promote mindful cooking, and have healthy snacks visible to encourage better nutrition choices.

Living areas: Get some throw pillows & cozy blankets, and display books and items that bring you joy vs stress.

Workspace: Face a window if possible, keep plants nearby, and use a spiral copybook to keep your notes handy.

This Week’s Sanctuary Challenge

Pick one room where you spend the most time and plant one mental health seed using our list above. Live with this change for a full week and notice:

  • How do you feel when you enter this space?
  • Does your stress level change?
  • Are you sleeping or focusing better?

Small environmental shifts often create surprisingly big mental health improvements.

Next post: “Financial Peace of Mind: Planting Money Habits That Reduce Anxiety” Money habits that reduce anxiety, starting with your first $1 emergency fund.

Remember: While your environment significantly impacts mental health, it works best alongside other wellness practices. If you’re experiencing persistent mental health symptoms, consult with a healthcare provider. See free resources here

Transform Your Home Into a Mental Health Sanctuary | Core by Corie

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Mental Health, Movement

Movement as Medicine: Improve Your Mental Health

Corie Muldoon

When we think about improving mental health, therapy and medication often come to mind first. But one of the most powerful tools is literally at our fingertips: Movement.

Movement (aka from rest to motion) isn’t just good for our physical health; it’s essential medicine for our minds.

The Mental Health Harvest of Movement

Unlike medications that work quickly but often temporarily, movement plants seeds that yield increasing benefits over time. Research shows that consistent physical activity:

  • Reduces anxiety and depression symptoms
  • Improves sleep quality and duration
  • Boosts self-esteem and body image
  • Increases focus and cognitive function
  • Reduces the physiological impacts of stress

Seeds Worth Planting

1. Mindful Walking

The Science: Walking in nature for just 20 minutes decreases stress hormones and activates the parasympathetic nervous system—your body’s “rest and digest” mode

Plant the seed: Take a 10-minute “green break” daily. Find a patch of nature—even a single tree on your street counts—and walk slowly, noticing the colors, textures, and sounds around you.

2. Strength Training

The Science: Resistance exercise releases endorphins and builds both physical and psychological resilience.

Plant the seed: Start with 5-minute bodyweight sessions. Try a circuit of squats, modified push-ups, and lunges. Even one set of each exercise twice weekly builds momentum.

3. Rhythmic Movement

The Science: Activities with consistent rhythm—like dancing, swimming, or cycling—create a meditation-like state that calms the nervous system.

Plant the seed: Dance to one song daily. Close your door, put on a favorite tune, and move however feels good. No technique required!

4. Stretching

The Science: Gentle stretching reduces muscle tension that accompanies anxiety and releases physical manifestations of stress.

Plant the seed: Try a 3-minute morning stretch routine. Reach your arms overhead, gently twist your torso, and touch your toes (or go as far as comfortable). Your body and mind will thank you.

Movement for Every Season of Life

The beauty of movement as medicine is that it meets you where you are:

During high stress: Gentle yoga or tai chi activates your parasympathetic nervous system

When feeling low energy: A brisk 5-minute walk boosts circulation and mood

When anxious: Rhythmic activities like jumping jacks or jogging help process excess adrenaline

This Week’s Challenge

Choose one movement seed from above and plant it intentionally for seven days. Notice how you feel before and after. Movement is a practice, not a performance—each small session compounds like interest in your mental health bank account.

Next week: Sowing Connection Practical strategies for building supportive relationships that protect your mental wellbeing.

Remember: While movement significantly benefits mental health, it works best as part of a holistic approach. If you’re experiencing persistent mental health symptoms, consult with a healthcare provider. Free resources here

Mental Health, Nutrition

Nourishing Your Mind: Foods That Boost Mental Wellness

Corie Muldoon

Did you know that what you eat affects your mood as much as your waistline?

The gut-brain connection is real… and the foods you choose either nourish your mental wellbeing or leave your brain starving for essential nutrients.

The Gut-Brain Connection

Your gut produces about 90% of your body’s serotonin—the “feel-good” neurotransmitter. When you nourish your gut with the right foods, you’re literally feeding your mood.

Seeds of Mental Wellness

1. Omega-3 Rich Foods

The Science: Walnuts, flax seeds, and chia seeds support neurotransmitter production and reduce inflammation.

Plant the seed: Aim for 2-3 servings weekly. Sprinkle ground flax on oatmeal, add chia to smoothies, or snack on a handful of walnuts.

2. Fermented Foods

The Science: Yogurt, kimchi, sauerkraut, and kombucha support gut microbiome diversity, which directly impacts mood regulation.

Plant the seed: Add one fermented food daily—even a small serving of yogurt with your oatmeal or tacos counts.

3. Dark Leafy Greens

The Science: Spinach, kale, and collards are rich in folate, which helps produce mood-regulating neurotransmitters.

Plant the seed: Blend a handful into your morning smoothie or add them to soups and stir-fries.

4. Whole Grains

The Science: Quinoa, brown rice, and oats provide steady glucose to the brain and contain B vitamins… essential for mental clarity.

Plant the seed: Swap white rice for brown rice or add oats to your breakfast or dessert rotation.

Small Steps, Big Impact

• Hydrate mindfully: Even mild dehydration affects concentration and mood. Try lemon water, sparkling water, or homemade iced tea for variety.

• Reduce sugar spikes: Pair sweet foods with protein to prevent blood sugar crashes that trigger anxiety and irritability. For example, corn with tofu scramble or strawberries on a chickpea salad.

• Practice mindful eating: Slow down during meals. This improves digestion and helps you recognize true hunger and fullness cues.

One Week Challenge

Choose one brain-boosting food to add to your daily routine this week. Notice how you feel after incorporating it consistently. Your brain (and mood) will thank you.

Next week: Movement as Medicine Why consistent, mindful movement creates compounding mental health benefits over time.

Remember: While nutrition significantly impacts mental health, it’s not a replacement for professional treatment. If you’re experiencing persistent mental health symptoms, consult with a healthcare provider. See free resources here