Here are my notes for communicating feelings and needs to others in a productive, positive way:
Instead of bottling up emotions or exploding in frustration, let’s work on expressing our thoughts, feelings, and needs in a productive and positive way. This is one of my biggest weaknesses (continuing and never-ending improvement). It’s been fun learning new ways to process emotions and express myself.
The “I Feel” Framework helps you communicate what’s really going on without any blame or judgment.
Why it works: When you start with “I feel” instead of “You always” or “You never,” you take ownership of your emotions while inviting understanding instead of defensiveness. It transforms conflicts into conversations.
The “I Feel” Framework:
1. Name it:“I feel [frustrated/overwhelmed/hurt]…”
2. Link it: “…when [specific situation happens]…”
3. Need it: “…because I need [respect/support/help].”
4. Ask for it: “Would you be willing to [specific action]?”
Example: Instead of “You never help around here” … try: “I feel overwhelmed when the chores pile up because I need some team work”. Would you be willing to handle dishes after dinner?”
This approach validates your feelings, explains the impact, and offers a clear path forward. No one gets defensive, everyone gets heard.
Try this today: Next time you feel frustrated, pause and run through the “I Feel” Framework before speaking. Notice how the conversation shifts.
Eckhart Tolle’s concept of the “pain-body” explains why past hurts keep surfacing.
The pain-body is our accumulated emotional pain, that feeds on negative thoughts and reactions.
The good news? You can start to heal your emotional pain-body today!
3 Ways to Heal Your Pain-Body
Practice presence when triggered – When emotional pain arises, don’t fight it or identify with it. Simply observe it without judgment. This awareness starves the pain-body of the reaction it craves
Breathe through the discomfort – Take 5 deep breaths when you feel old emotions surfacing. Your focused attention on breath interrupts the pain-body’s automatic patterns
Name what you’re feeling – Say to yourself: “I notice sadness” instead of “I am sad.” This creates distance between your true self and the pain-body. Check out the Feelings Wheel tool below:
Why this works: The pain-body loses power when exposed to conscious awareness. It can only survive in unconsciousness: in your automatic reactions and resistance
Try this today: Next time you feel upset, pause and ask yourself: “Is this my pain-body reacting to something from my past?” Just asking shifts you into presence so you can begin healing
The Daily Check-In: A simple 5-minute emotional check-in that helps you express feelings honestly without blaming others or spiraling into self-criticism.
Most of us either bottle up emotions or let them explode… both hurt our relationships and well-being.
The middle ground is taking ownership of your feelings while staying accountable, without dragging yourself or others down.
Here’s how to make it an everyday practice:
1. Set a daily alarm for your check-in – Morning coffee or lunch break works great
2. Ask yourself: “What am I feeling right now?” – Happy, sad, angry? Use the Feelings Chart to get more specific (see end of post)
3. Verbalize your emotions using “I feel” statements instead of “you made me feel” – owning emotions is about your experience, not assigning fault
4. Acknowledge your role without harsh self-judgment – “I could have handled that better” is way better than “I’m such a mess”
This practice builds emotional awareness and keeps small frustrations from becoming big explosions. You’ll communicate more clearly, relationships improve, and that constant mental chatter will quiet down.
Try this today: Set a daily alarm for your check-in. Tomorrow when it goes off, pause for just 3 minutes and run through questions 2-4: what are you feeling, create “I feel” statement, and acknowledge your role in any conflicts. Notice what comes up… no judgment, just awareness.
What a month it’s been! May flew by as we explored seven powerful areas where small, intentional actions can grow into transformative mental health benefits.
If you’re just catching up or want to revisit any of our “seeds,” this newsletter is your complete guide to everything we covered.
✨NEW ON THE BLOG ✨
1. Mindset: Cultivating a Growth Mindset The power of adding “yet” to your vocabulary and reframing failures as lessons.
2. Nutrition: Nourishing Your Mind How omega-3 rich foods, fermented foods, and dark leafy greens literally feed your mood.
3. Fitness: Movement as Medicine Why consistent, mindful movement creates compounding mental health benefits over time.
4. Home: Creating Sanctuaries Simple ways to transform your living space into a mental health sanctuary.
5. Relationships: Sowing Connection Practical strategies for building supportive relationships that protect your mental wellbeing.
6. Garden: The Therapy Garden How plant care nurtures your mental health through connection with nature.
7. Finances: Financial Peace of Mind Money habits that reduce anxiety, starting with your first $1 emergency fund.
✨COMMUNITY HIGHLIGHT ✨
“Corie! Thank you so much for sharing this [#6 Garden Therapy] with me, I loved reading it and couldn’t agree more with you, it truly is and has been such a great thing for me and my mental health along with really anything outside” – Chelsea B.
✨CHOOSE ONE ✨
We want to know: Of all seven areas we covered, which one is calling to you most right now?
🧠 Mindset: Add “yet” to limiting thoughts
🥗 Nutrition: Include one brain-boosting food daily
🏃♀️ Fitness: Try 5-minute movement sessions
🏠 Home: Create one clutter-free zone
💝 Relationships: Practice deep listening with the 80/20 rule
🌿 Garden: Add one plant to your space
💰 Finances: Start your $1 emergency fund
✨MENTAL HEALTH RESOURCES ✨
A gentle reminder that support is always available:
Summer is almost here and we’re shifting our focus to wildlife awareness!
Get ready to learn all about wild animals and their natural environment, including their behaviors, habitats, and needs. Also about how human actions impact wildlife, responsible practices to protect them, and what to do in emergencies.
With everyone getting outdoors more and hitting the roads, remember to be safe and respectful in wildlife areas. Slowing down in wildlife areas saves lives, tell your loved ones!
✨KEEP ON STEPPING ✨
Thank you for being part of this Mental Health Awareness Month journey. Your engagement, comments, and shares reminded me why this work matters so much. Mental health isn’t a destination—it’s a practice, and every small seed you plant counts.
Remember: You don’t have to be perfect. You just have to start where you are, with what you have.
Keep growing, Corie x
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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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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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