The Weight I Carry
For a long time,
I wondered why I compared myself to others so often—
both consciously and unconsciously—
questioning whether I was falling behind, and if I would ever catch up.
I would look around
and find myself alone—
the only one,
a spectator
watching as I could no longer see the silhouette
of those who seemed
so far ahead of me. I’m at the bottom of the hill.
I now realize and acknowledge:
this is what grief feels like for me. Something I’ve been carrying for a long, long time—
a weighted blanket
that’s become part of my body.
No one sees it,
but I feel it.
Today, I allow myself to feel sad.
It’s OK to feel sad today.
I give myself grace.
I don’t push my feelings aside,
or try to force positivity.
I feel my emotions—
and let them pass through.
They deserve space, too.
A Message to My Inner Teen
Write a message to your teenage self about a lesson or truth you’ve learned that you didn’t know back then.
Something I find helpful for understanding the shame and grief I carry is writing messages, notes, and letters to my younger self — whether that’s my inner child or my inner teen. These are parts of me that endured so much and didn’t know how to cope with those intense experiences at the time.
Lately, I’ve been connecting with my inner teenager and allowing her to finally feel everything she wasn’t allowed to back then. I’ve noticed how angry, crushed, and betrayed she still feels from all the things she wished she could experience but couldn’t, and how much she wasn’t able to process or release because she didn’t understand what was happening.
Here is my message to her today:
Dear teen Nina,
It’s OK to feel every emotion coming up right now — anger, resentment, shame, frustration, betrayal. I know those feelings are scary for you. You don’t have to perform anymore or try to be perfect for everyone around you. It’s OK to make mistakes; that doesn’t make you a bad person. You deserve to be loved and accepted every day without having to do anything to earn it. You can move slowly and take your time — no one is pressuring you anymore. You are free to be your wonderful and beautiful self.
Oh, and one more thing: other people’s suffering or struggles are not your fault. You are not responsible for their emotions or reactions.
I love you, and I’m here whenever you need me.
— Adult Nina (sparklywartanks)
Also find this prompt in the No Shame group on The Mighty here.
2 Wins!
1. I wouldn’t call these “business” cards since I don’t see what I do as a business. Instead, I’ve designed and ordered my new connection-to-community cards! Yay SparklyWarTanks! 🥰
2. I finally sat down to write in my journal. I didn’t expect to write so much, but I’m glad I could let go of everything I’d been holding in. I feel so much lighter now! 🌻
I did that! 😌
Been putting anything off? Write a note with me!
Write a note to yourself about something important you’ve been putting off.🗒️
I’ve been in my head a lot lately especially since I haven’t been able to see my therapist for about a month while she’s on medical leave. One important thing I’ve been putting off is keeping track of the things I want to talk to her about once we’re able to meet again.
📝 My note to myself: Set aside time this week and next week to write a list in my journal of all the thoughts and experiences I’ve had over the past month that I want to reflect on.
What’s something important you want to write a quick note about, so you don’t forget to come back to it?
Also find this prompt in The Pencil Case on The Mighty here.
NAMI-NYC Virtual Expressive Arts Workshop Event: Coming Back to Self
So very excited to announce the NAMI-NYC Expressive Arts workshop event I will be hosting this Saturday! This event will be via Zoom and on the NAMI-NYC website. You can find the link here. Click the Expressive Arts Zoom link for May 31, 2025.
IMPORTANT: This Expressive Arts workshop and the ones following this one are from 2:00 pm – 3:30 pm!
If you have any questions or concerns feel free to send me a DM or email 💟. The time of the event is in Eastern Standard Time.
*I will share any updates or changes and keep everyone posted.
Here are some details for the event:
Title:
Coming Back to Self
Description:
“Coming Back to Self” is a creative and reflective event where we will draw and write to describe ourselves and where we are in our personal journey.
We’ll begin with a short icebreaker: choosing a word from a provided list, sketching an image inspired by that word, and writing about why it resonates with us.
The main activity will then be choosing one of four options:
1. Sketch an image of a large tree and describe yourself using ten words written around the tree.
2. Draw a series of images that represent what safety looks and feels like to you. What images symbolize safety? Where do you go to feel safe? Who do you talk to?
3. Create a list of resources, helplines, people, or places you can turn to when you need support.
4. Write a letter or poem to your younger or current self, sharing three reasons why you are proud of yourself right now.
Materials:
Paper, writing utensils (pen, pencil, markers, or crayons).
Schedule
2:00 – 2:20: Introductions and Ice breaker
2:20 – 3:00: Main Activity
3:00 – 3:30: Sharing and Closing
Hope to see you there!
Need a Mighty pep talk this week? Me, too.
Write yourself an uplifting Mighty pep talk for the week ahead.
It’s one of those Mondays. I’m feeling super tired, and the week’s just begun—I could really use a motivational boost. Anyone else feel the same way? 😵💫
Here’s the pep talk I’m giving myself:
Take your time this week, Nina.
You’re allowed to say “no” and move at your own pace. I’m proud of you for showing up and shining like the superstar you are—but don’t forget that rest is important, too. Your worth isn’t defined by how much you do; you are wonderful simply because you exist. Be gentle with yourself today. I love you, always.
🫶 Gentle reminder:
If this exercise felt difficult, know that you are still worthy of love and kindness—even in the moments you don’t feel like it.
Also find this post in the Check In With Me group on The Mighty here.
Yay Me! I’ve Become a NAMI-NYC In Our Own Voice Trainer
Life update: I was brave and did something great last weekend! ☺️
It was an honor to become a NAMI-NYC In Our Own Voice trainer and train a group of awesome new presenters who will join me in continuing to share our stories to talk openly about mental health and mental health conditions in our communities.
🏆 100000000 accomplishment points for me for challenging myself and prioritizing my purpose work. 😁
Pencil Case Prompts: How can you be creative this week? 👀🎨
How can you be creative this week?
It’s the beginning of a new week, sparkly friends—a great time to think about how we can sprinkle a little creativity into our days.
Sometimes it’s hard to feel creative when energy is low and the week ahead looks busy. Still, I’m hoping to spend some time writing in my new journal and updating my calendar with stickers and important dates for next month. 🤔✍️
What about you—what does creativity look like for you this week? 🖌️🖋️✏️
Also find this prompt in The Pencil Case on The Mighty here.
NAMI-NYC Virtual Expressive Arts Workshop Event: Rest, Relax, and Breathe
So very excited to announce the NAMI-NYC Expressive Arts workshop event I will be hosting this Saturday! This event will be via Zoom and on the NAMI-NYC website. You can find the link here. Click the Expressive Arts Zoom link for the Expressive Arts workshop on March 29, 2025.
IMPORTANT: This Expressive Arts workshop and the ones following this one are from 2:00 pm – 3:30 pm!
If you have any questions or concerns feel free to send me an email 💟. The time of the event is in Eastern Standard Time.
*I will share any updates or changes and keep everyone posted.
Here are some details for the event:
Title:
Rest, Relax, and Breathe
Description:
“Rest, Relax, and Breathe” is a creative and reflective event where we will draw and write about how to better connect with ourselves.
We will begin with a short icebreaker, setting aside three minutes to practice deep breathing together, followed by seven minutes of free writing or doodling.
The main activity will then be choosing one of three options:
1. Choose a shape and create a series of patterns using that shape. Around your drawing, write words, phrases, or quotes that reflect your thoughts as you create.
2. Draw a T-chart. On one side, list the habits, hobbies, and resources you currently use to support your mental health. On the other side, list the helpful habits, hobbies, and resources you’d like to explore.
3. Write a poem or journal entry describing calmness.
Materials:
Paper, writing utensils (pen, pencil, markers, or crayons).
Schedule
2:00 – 2:20: Introductions and Ice breaker
2:20 – 3:00: Main Activity
3:00 – 3:30: Sharing and Closing
Hope to see you there!
Pencil Case Prompts: What are you taking for your wellness shelves this week?
What are you taking from your wellness shelves this week?
Comment below with the item(s) that symbolize what you’ll be embracing this week!
🪴 Grounding Plant: Practicing intentional self-care and gratitude, getting fresh air, or doing something fun.
📚 Books of Curiosity: Learning something new, doing your own research, or exploring useful knowledge.
🔑 Keys of Safety: Recognizing your needs, speaking up, and prioritizing yourself.
🔦 Support Flashlight: Seeking help, asking questions, and acknowledging your feelings.
🧸 Resting Bear: Resting, relaxing, and sleeping in.
📦 Connection Package: Reaching out to your community, joining a support group, or checking in with a loved one.
Here’s what I’ll be taking:
A Grounding Plant 🪴
A Support Flashlight 🔦
Books of Curiosity 📚
What about you?
Also find this prompt in The Pencil Case on The Mighty here.
SparklyWarTanks 