Modern Mindfulness: 8 Ways to Find Calm in the Chaos
modern mindfulness Two years ago, we highlighted the value of switching off and stepping away from our devices in the name of emotional wellness. Inspired by the National Day of Unplugging ...
Back to School, Fall, Parenting, Seasonal
Back to School Anxiety: 6 Strategies for Parents
back to school anxiety Your job isn’t to make things perfect… we are not here to protect them from reality but to support them as they actually face it. Mary ...
Seasonal Affective Disorder: 5 Signs That May Surprise You
seasonal affective disorder Listen! The wind is rising, and the air is wild with leaves, We have had our summer evenings, now for October eves! Humbert Wolfe The temperatures are ...
Depression, Fall, Seasonal, Winter
Seasonal Depression? Borrow These Tips from Summer
seasonal depression It’s that time again… The days are growing cooler. The leaves are falling. The pumpkin-spice-everything is all around. But you just feel blah. While many of us recognize ...
10 Podcasts to Boost Your Emotional Wellness
podcasts I think science has lots of reasons for hope in the sense that, we know the stuff that we can do to be happier. It’s really just a matter ...
Emotional Wellness, Habits & Goals
3 Easy Ways to Practice Generosity
nonprofit Give thought to giving. Give small things, carefully, and observe the mental processes going along with the act of releasing the little thing you liked. Huston Smith Generosity. It’s ...
Current Events, Emotional Wellness, Habits & Goals
Doomscrolling: 3 Tips to Curbing the Habit
doomscrolling I’ll be ready for it to happen and that way it won’t happen. Tina Fey It’s there in the dark as you squint into the blue light of your ...
Perinatal and Postpartum Anxiety: What to Watch For
Motherhood is the biggest gamble in the world. It is the glorious life force. It’s huge and scary — it’s an act of infinite optimism. Gilda Radner Motherhood. It’s hard ...
School Stress? 5 Magic Phrases for Parents
school year The beautiful thing about learning is that no one can take it away from you. B.B. King As the countdown to a new school year continues, many of ...
4 Mindset Shifts to Make ASAP
Emotional Wellness, Seasonal, Summer
3 (More) Emotional Wellness Myths
emotional wellness myths Some of the cuts are so small they’re barely visible. Others are huge and gaping, leaving scars that never heal. Either way, they accumulate. We carry them ...
Compassionate Boundary-Setting
compassionate boundary-setting Compassionate people ask for what they need. They say no when they need to, and when they say yes, they mean it. They’re compassionate because their boundaries keep ...
Emotional Wellness, Seasonal, Summer
5 Ways Anyone Can Celebrate LGBTQ+ Pride
We should indeed keep calm in the face of difference, and live our lives in a state of inclusion and wonder at the diversity of humanity. George Takei In the ...
Holidays, Parenting, Relationships, Summer
Father or Not, This is Our Wish for You
This weekend marks the annual celebration of Father’s Day. For some of us, this offers a welcome opportunity to experience joy amid the grief we’ve been processing. For others, the public ...
5 Black-Owned Wellness Businesses to Support
black-owned wellness businesses As we come together to rebuild our Cities from the inside out, many of us are looking for meaningful opportunities to support our Black community members. And ...
Passing the Mic: 5 Emotional Wellness Leaders of Color
emotional wellness leaders of color Health is a state of body. Wellness is a state of being. J. Stanford Grief is washing over our Cities, our country, and our world. ...
2 Questions to Ask Yourself as You Find Your “New Normal”
ask yourself All the art of living lies in a fine mingling of letting go and holding on. Havelock Ellis What if your life suddenly came to a fork in ...
5 (Free) Physical Activity Resources for At-Home Movement
physical activity Take care of your body. It’s the only place you have to live. Jim Rohn As some parts of our lives begin a gradual transition to normalcy whatever ...
Contentment: Turn What You Have Into Enough
No one can steal contentment, joy, gratitude, or peace… we have to give it away. Kristin Armstrong As we enter another week of #StayHomeMN, you might notice an antsy sort of ...
5 (Free) Arts Resources to Nurture Your Emotional Wellness from Home
resources Art is the only way to run away without leaving home. Twyla Tharp How’s it going over there? Feeling the Zoom fatigue? Craving some creative stimulation outside the walls ...
3 Steps to Managing Conflict
managing conflict Conflict is an opportunity to learn to love our partner better over time. Julie Gottman You’re in closer quarters than you’ve ever been before. Under pressures you’ve never ...
Anxiety in Disguise: 5 Signs that Might Surprise You
anxiety in disguise I was… mostly blorft. “Blorft” is an adjective I just made up that means ‘Completely overwhelmed but proceeding as if everything is fine…’ Tina Fey Chances are, ...
Who Can Benefit from Teletherapy?
benefit from teletherapy Connection: The energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgement; and when they derive sustenance ...
Parenting Under Stress: 5 Reminders to Help You Through
parenting under stress When I was a boy and I would see scary things in the news, my mother would say to me, “Look for the helpers. You will always ...
New to Teletherapy? 5 Tips to Make the Most of It
teletherapy The most important factor in survival is neither intelligence nor strength but adaptability. Charles Darwin Amid the widespread call for increased social distancing, many providers are moving their services ...
Coping with Coronavirus Stress: 5 Emotional Wellness Tips
coronavirus Stress comes from within; it is your reaction to circumstances, not the circumstances themselves. Brian Tracy Between the virus itself and the unique challenges and difficult decisions it presents, ...
Want to Improve Your Sleep? 10 Factors to Consider
improve your sleep For the body, first—sleep, and enough of it, is the prime necessity. Edward Everett Hale With Daylight Saving Time, Friday the 13th, and a full moon all ...
5 Ways Sleep Benefits Your Emotional Wellness
sleep benefits Sleep is the best meditation. Dalai Lama You might say sleep is kind of like… broccoli. We know it’s good for us. We’re just not sure exactly why. ...
5 Sleep Myths That Are Robbing You of Rest
sleep myth Sleep is the golden chain that ties health and our bodies together. Thomas Dekker Sleep. It’s one area of wellness that simply isn’t given the respect it deserves. ...
10 Ways to Mentally Prepare for the Week Ahead
Mentally Prepare for the Week Ahead Before anything else, preparation is the key to success. Alexander Graham Bell Does a long weekend make it easier or more difficult to transition ...
5 Easy Ways to Share the Love
share the love Love is a behavior. Jill A. Murray Valentine’s Day is this week. Whether you’re a big fan or no fan at all, this much is true: Opportunities ...
Struggling to Get Your Needs Met? Try Nonviolent Communication
nonviolent communication Our attention is focused on classifying, analyzing, and determining levels of wrongness, rather than on what we and others need and are not getting. Marshall B. Rosenberg Communicating ...
Loneliness: What Yours Might Be Telling You
loneliness Loneliness is proof that your innate search for connection is intact. Martha Beck Feeling a little lonely lately? You’re not alone. While this experience is sometimes confused with sadness ...
7 Emotional Wellness Lessons from MLK
MLK Some words are so powerful, they echo throughout the ages. Offering up new insights each time we revisit them. In honor of Dr. Martin Luther King, Jr. Day, we’re ...
Emotional Wellness, Habits & Goals
Struggling with Procrastination? Try This.
prepare for the holidays Clutter is the physical manifestation of unmade decisions fueled by procrastination. Christina Scalise Procrastination. Sooner or later, we all experience it. But for some of us, ...
5 Ways to Change Your Relationship with Stuff
stuff Minimalism isn’t about removing the things you love. It’s about removing the things that distract you from the things you love. Joshua Becker It’s all around us. (Especially after ...
Habits & Goals, Mindfulness, Seasonal, Winter
Mindful Goal-Setting
mindful goal-setting The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals. Melody Beattie As ...
5 Ways to Deepen Your Relationships This Season
deepen your relationships A deep connection starts with interest, open-mindedness, and paying attention… April Mae Monterrosa Not all relationships are created equal. Even our most important relationships can vary widely: ...
10 Holiday Boundaries to Set this Season
holiday boundaries Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others. Brené Brown Try to imagine the holiday season without any ...
Emotional Wellness Gift Guide (2019)
emotional wellness gift Health is the greatest gift, contentment the greatest wealth… Buddha Between Black Friday and Cyber Monday, we’re inundated with urgent messages of scarcity and time pressure. But ...
Fall, Gratitude, Holidays, Mindfulness, Seasonal
How To Practice Gratitude When You’re Not Feeling Grateful
gratitude Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow. Melody Beattie As we look around this week, the signs of Thanksgiving are ...
Emotional Wellness, Holidays, Seasonal, Winter
5 (More) Tips to Help You Prepare for the Holidays
prepare for the holidays As we struggle with shopping lists and invitations, compounded by bad weather, it is good to be reminded that there are people in our lives who ...
Gratitude, Seasonal, Self-Care, Winter
Self-Compassion: 4 Ways to Start Practicing It Today
self-compassion If your compassion does not include yourself, it is incomplete. Jack Kornfield Self-love may seem an essential component of emotional wellness. After all, if we can’t love ourselves, how can ...
Emotional Wellness, Gratitude, Habits & Goals, Mindfulness
Perfectionism 101: 4 Creative Alternatives to Being “Perfect”
Last week, we shared some common signs of perfectionism. Maybe they got you wondering about your own relationship with “perfect”. Or about a friend or family member. But where do ...
Perfectionism 101: 6 Signs You Might Be a Perfectionist
{ 6 signs you might be a perfectionist } Perfectionism is not the same thing has striving to be your best. Perfectionism is the belief that if we live perfect, ...
Perfectionism 101: 3 Perfectionism Myths
It’s not something you’re trying to do. Most of the time you’re not even aware of it. In fact, like the many others who struggle with perfectionism, it feels like ...
100 Weeks of the Sonder Blog: Our Top 5 Posts
You’ve read them each week. You’ve shared them with your friends and family. You’ve sent us your reactions. …and we’ve been listening! In celebration of 100 weeks of content on ...
Mindset: Why Yours Matters
The passion for stretching yourself and sticking to it, even (or especially) when it’s not going well, is the hallmark of the growth mindset. This is the mindset that allows ...
When Good News Causes Stress
Stress doesn’t discriminate but it is subjective… what causes stress for one individual may not be the case for another. Jaime Carlo-Casellas Stress. We all experience it. And we’re learning ...
How to Apologize More Effectively
An apology is the superglue of life. It can repair just about anything. Lynn Johnston It’s one of those little inevitabilities of life: Sooner or later… You’ll have to apologize. ...