Posted in Keep Moving: Motivation and Inspiration, Mental Health, Potential and Worth, Power, Self-Care, Self-Talk, The Mighty

A Mighty Mindfulness Exercise: Pause

Ever wanted a moment to yourself? Ever wished you could push a “pause” button on life when you feel overwhelmed? I can relate!

I’ve recently learned a mindfulness technique that can help when you feel overcome by negative thinking. Instead of spiraling into a tough place mentally, pause. Mindfulness techniques such as this can help to build self-awareness as well as practice the art of acknowledging without spiraling.

Here are four steps you can take:

#1: Once you witness a negative thought entering your mind, pause. Say it out loud if necessary. Interrupt the thought.

#2: Acknowledge the thought. Notice why you’re thinking it.

#3: Take a deep breath.

#4: Witness the thought as just a thought and let it pass. Do not give in or allow it to shift your perspective.

The idea is to learn how to “pause” at the moment a negative thought is introduced and build mindfulness around self-care and self-awareness. Whether it’s saying “pause” out loud or manifesting a pause in our actions, the act of pausing teaches us to manage our thoughts in hopes of creating a more workable outlook on our lives and experiences.

What’s one thought you can pause today?


“Pause” is an activity/graphic I’ve created for The Mighty!

You can see the community engagement post here.

You can also find this graphic as a sticker in my shop!

Posted in Confessions, Defying Shadows Articles, Keep Moving: Motivation and Inspiration, Love, Mental Health, Other Publications, Potential and Worth, Power, Reflection, Self-Care, Self-Talk, What Just Happened: Personal Anecdotes

Defying Shadows Article: Why I Choose to Talk About my Mental Health

You see me express myself, I wear my emotional wounds for all to see. I’m building my self-awareness through my healing and it’s because I choose to write about my mental health.

“I write and talk about my mental health because I know what it’s like to feel alone, unwanted, worthless, hopeless, and unaccomplished. I know what it’s like to feel invisible, to worry to the point of a panic attack, and to feel trapped. I write and talk about my mental health because deep down I wish I can hug and show all those who suffer silently that they don’t have to suffer alone. I write to share and motivate others to keep going even if they feel they can’t.

I neglected my mental health and thought I wasn’t good enough or worthy of love and life unless I proved myself to be so. I didn’t understand my intrinsic worth or purpose and because of this lived in a constant state of depression and anxiety.

If you are reading this, know that you are more than. You are full of purpose, power, and worth and nothing and no one can strip you of this. No matter what those negative thoughts said, you are doing a great job and I’m proud of you.”

Link: Why I Choose to Talk About my Mental Health

Posted in Defying Shadows Articles, Keep Moving: Motivation and Inspiration, Mental Health, Self-Care, Self-Talk, Tips

Defying Shadows Article: Facing Recovery After Hitting a Low Point

Growth and healing are a continuous process. While we may want our recovery journey to look linear, always progressing and improving, that is not what reality teaches us. Recovery, even when we see ourselves in great shape for long periods of time, sometimes come with low moments.
Learning how to accept sudden stumbling blocks can be discouraging, but those moments are what builds and crafts what recovery really looks like.

Link: Facing Recovery After Hitting a Low Point

Posted in Defying Shadows Articles, Keep Moving: Motivation and Inspiration, Mental Health, Potential and Worth, Self-Care

Defying Shadows Article: How to Stop an Emotional and Overthinking “Spiral” In It’s Tracks

Have you ever felt yourself beginning to “spiral?” What is “spiraling?” How can you regain control and focus when you find yourself overthinking into an emotional and uncomfortable place mentally?

Find out in my Defying Shadows article!

Article Link: How to Stop an Emotional and Overthinking “Spiral” In Its Tracks

Posted in Keep Moving: Motivation and Inspiration, Mental Health, Potential and Worth, Power, Self-Care, The Mighty

A Message of Strength

Stop focusing on those parts of your body that you hate.

That flaw you keep bringing up.

The stutter.

Your weight.

Being different. Having different abilities.

Your sensitivities.

Not getting certain types of attention.

Being single.

Feeling invisible.

Not feeling worthy or capable of what you want to become.


You are beautiful in everything you are. How your body moves, your intelligence, drive, ambitions, and strength. The way you love, your healing journey, and your talents.

You are a whole being on your own without the presence of someone else. You are seen and heard.

You are valuable and worthy of self-love. No one can give you the love you give yourself.

Enjoy your own company and bask in the splendor of how amazing you are. There is only one of you and no one else can be who you are.

Some days may be difficult, but that’s okay. Just always remember that your purpose is so essential it can’t be expressed in words.


Keep going. We need you here. We need you to exist.

Posted in Creations, Creative Writing, Mental Health, Other Accomplishments, Potential and Worth, Power, Self-Talk, The Mighty

#MightyPoets: Weeding Out My Past

I let go.
Everything.
I allow myself to flourish.
To bloom.
I pull all the weeds from around my insides.
I breathe again.
I inhale.
And exhale.
And with every exhale I blow it all away.
Into the universe.
Where it can no longer be found.
Getting lost behind the clouds.
Behind the stars.
I’m free now.
I’m free.
I let go.
Everything.
Weeding out my past.

Find this poem on my Mighty Page

Posted in Defying Shadows Articles, Keep Moving: Motivation and Inspiration, Mental Health, Other Publications, Potential and Worth, Power, Self-Talk

Defying Shadows Article: Understanding the Strengths in Utilizing Your Emotions

“The middle ground when discussing and exploring the plethora of emotions is where we can build and accept our ability to feel. We are not “too much” or “too little” of anything and saying yes to our emotions is ok. Instead of being ashamed or embarrassed, we instead slowly begin to give ourselves permission to feel without judgment or ridicule.”

Allow yourself to feel.

Article Link: Understanding the Strengths in Utilizing Your Emotions

Posted in Keep Moving: Motivation and Inspiration, Notes, Other Accomplishments, Potential and Worth, Power, Self-Care, Self-Talk, The Mighty

Mighty Notes Series Note 37: #CheckInWithMe

July was an exciting month for me! Following becoming a community leader on The Mighty, I had the privilege of hosting my own #CheckInWithMe three-part Notes Series!

My series included an intro (which was sent out in the #CheckInWithMe Newsletter via email) as well as a post on my Mighty Page.

Below is a sneak peek of the three parts.

**You are always welcomed to join the conversation and write a note!


Part 1

Portion of intro

…Whether I’m on the go or sitting on my bed with a million thoughts, checking in with myself is the most productive way I’ve learned to stop, think and reflect. In doing so, I’m able to pinpoint how I’m feeling as well as possible reasons and next steps I can take to feel better. Writing is the main tool I use to make all of my thoughts more tangible — it allows me to vent and get everything out.

Starting can be the most difficult task when writing, but not to worry! I’m sharing some writing prompts above so you can #CheckInWithMe if you have a hard time checking in with yourself.

Here is a list of writing prompts you can use to kick-start your checking in process:

  1. This *insert event* made me feel…
  2. Today’s mental health goals are…
  3. These are the reasons why I’m proud of myself:…
  4. I’ve been thinking a lot about…
  5. I’m feeling *insert emotion* today…
  6. I want to…
  7. I hope…
  8. I love…
  9. I will…

Link to my Mighty Post for part 1 here.


Part 2 (Introducing Notes)

Portion of Intro

Aside from writing on The Mighty, I also enjoy creating small writing projects to stay focused on my goals. This helps me stay positive and keep track of my mental health. One habit I’ve picked up in my blogging/writing journey is to write a note, message or thought on my blog when I’m feeling down, curious, angry, anxious or accomplished. Keeping up with this habit has allowed me to build self-awareness and remain in touch with my inner thoughts while staying positive.

Whether it’s on a phone app, post-it note, dry-erase board or in a journal, today I challenge you to write a note too. It can be long or short, a simple thought or even a goal. The idea is to write down ideas and thoughts that motivate you to keep going. The note might even help you to write something more extensive in the future!

In your note you can write:

  • Affirmations
  • Declarations
  • An encouraging thought
  • Reminders to keep going
  • Lists of mental health goals and milestones

To get started you can ask yourself how you are feeling, what you want to accomplish, why you are having recurring thoughts about a specific subject, next steps to a goal, or encouraging words you would like to be reminded of.

Link to my Mighty post for part 2 here.


Part 3

**Mighty post and intro are the same.

Mighty post

Title: Keep Checking in With Yourself. Keep Writing Notes.

It’s okay to not feel okay today or any other day. Although some days are more difficult than others check in with yourself and write, be creative. Writing notes has saved me from feeling trapped and voiceless and can help you too. Write a note to remind yourself that you can get through whatever you are going through.

Thank you to everyone who shared and commented last week or this week. You are brave and amazing.

Remember that you are filled with purpose and worth. Your power is immense and you can achieve all that you believe you can. Your voice and story are important. There is only one of you and your voice is one of a kind.

Keep writing notes!

You can find this post on The Mighty here!


Writing notes has been a part of my Sparkly experience for about 2 years. I’m excited to share the impact of writing and how it can help you too!

The more I heal and become who I want to be, the more excited I am to share what helped me get where I am.

Posted in Defying Shadows Articles, Keep Moving: Motivation and Inspiration, Other Publications, Potential and Worth, Self-Care

Defying Shadows Article: When to Take A Mental Health Day

“A mental health day is a personal day set aside to prioritize mental, emotional, and physical wellness. Whether that day is on a weekend or setting aside time during the week, a mental health day allows you to take a break from the strains of your daily responsibilities and work…”

Do you need a mental health day?

Check out the link below to see when a good time to take one.

Link: When to Take a Mental Health Day

Posted in Confessions, Keep Moving: Motivation and Inspiration, Mental Health, Potential and Worth, Power, Quotes, Self-Care, Self-Talk, The Mighty

#MightyThoughts: I See Myself In You

It’s 3:53 in the morning and I can’t help but realize that I see myself in you.
We may see something inadequate, or something broken. We notice all that is wrong yet have no idea how to feel like we’re worth something spectacular.
That’s the thing, we can’t see how worthy we are of life sometimes. We define who we are by what we’ve done or how bad we’ve screwed up something. Over and over we may come to a place where we can’t see the value we possess.

Here is a message I tell myself daily and would like you to know too: You are of value no matter what you are doing or what you’ve done. You wake up with purpose and will always have purpose. Adequacy, worth, value, peace, joy, calmness, balance, and wholeness is all that is you already. You just have to believe it to be true. Believe in your healing. Believe in your recovery. I love you guys.


Find it on The Mighty here