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

Is This the First Time You are Alone With Your Thoughts?

Busyness is how some of us distract ourselves from our thoughts and trauma. With so much to do, there is often no time to stop, reflect, and build a relationship with ourselves. In times of isolation, however, it’s more difficult to combat and dismiss the impulse of intrusive thoughts. This may even be the first time some are alone with their thoughts and can’t immediately turn to “doing” to deflect negative patterns of thinking.

What do we do when experiencing an overwhelming spiral of intrusive thoughts?

  • Acknowledge the thought. Ask yourself, Is this thought familiar?
  • Identify the feelings the thought brings up. How am I feeling? Why am I feeling this?
  • Turn to a productive perspective to address spiraling. Is this thought true or intrusive?
  • Reassure yourself that you are doing the best you can and practice self-compassion. What is triggering this thought and what can I do to help myself reframe/dismiss this thought.
  • Write down what you are thinking or feeling. How intense is what I’m experiencing?
  • Ask for help or talk to someone you trust to get a different perspective.

Building a sense of self-awareness takes time and patience. There may even be parts of ourselves we may encounter for the first time and that’s okay. We are all multifaceted. Building a relationship with who we are is important.

This may be the first time we find ourselves actually reflecting, but that doesn’t mean we can’t grow and learn to love all parts of ourselves.

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

A Series of Quotes: Recycling Pain Through Our Behavior

Growth and Transformation Through Awareness: Pain and Toxic Traits

We all have a way in which we think and act based on our beliefs and ideas. Sometimes, however, our judgment and growth are clouded by the pain and trauma we often recycle through our toxic habits and behaviors.

The tricky thing about pain is how deeply rooted it is. We don’t see our behavior as toxic or hurtful until it’s too late and we’ve already hurt someone we might care for.

In order to identify those toxic cycles, we must grow in self-awareness. The more self-aware we become, the more we are able to catch ourselves and understand why we act the way we do. Although some behaviors may appear harmless, like numbing our feelings and trying not to cope with our pain, if repressed for too long, will eventually appear in our behavior.

Projection occurs when we place how we treat ourselves onto the people we love or want to love. Often unconsciously our own self-abandonment is how we begin to treat those around us.

The first step in feeling our pain is to accept that we’ve hurt someone and forgive ourselves. If we hold onto the pain and regret, it will stay with us and lead how we treat those who enter our lives.

Once aware, begin the process of identifying in what ways we can improve and begin to love ourselves in that process. Although we can’t undo another person’s pain, we can improve and heal through our own. We must learn who we are and the pain that guided our past self.

The growth that self-awareness brings can resurface memories and thoughts that created the original pain, but that process will birth a transformed perspective.

We learn through experiences and wanting to do better. Without the urge to do better, the pain will validate itself and remain how we see ourselves.

Important note: This process can be difficult to do on our own but I found therapy, self-help books, meditation, writing, reflective exercises, support groups, and mental health resources to be a great help in beginning this process.

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

SWT 100 Notes Note 40: Peace and Forgiveness

Although the year just began and we’re only in the second month, I’ve been faced with the most difficult challenges to date. From the toughest mental health battles to realizing my insecurities and toxic traits, this year is showing me to put my peace first.

I forgive myself for accepting what I don’t deserve. I move forward in claiming and proclaiming my worth and value.

Realization: I am worth more than I settle for.

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

Defying Shadows Article: How to Overcome Comparing Ourselves to Others

“Have you ever wanted to be taller? Or maybe felt less than because your grades weren’t the best in the class? Ever felt yourself changing in ways that weren’t really like you to fit into a crowd? Comparing ourselves to others and stunting our sense of self-worth to be more like the people around us harms our views of who we are. The more we compare and strive to be what we are not, the more we lose what we are and who we want to become.

How do we shift comparing ourselves to others to accepting and growing in self-love?”

A gratitude list is a list of things, places, people, situations, or traits about ourselves that we are grateful for. Creating a gratitude list helps us to reflect and think through what’s good about our experiences and life overall. Building a habit of gratitude increases our awareness, knowledge, and point of contact when we find ourselves comparing our lives with others.

See full article here:

How to Overcome Comparing Ourselves to Others

Posted in Keep Moving: Motivation and Inspiration, Love, Mental Health, Other Publications, Potential and Worth, Power, Self-Care, Self-Talk, Voices Of Mental Health

Voices of Mental Health Article: Building and Maintaining Personal Boundaries

“Personal boundaries are what separate us from giving too much of ourselves to things, people, and situations that do not serve our growth and progress. While it may appear ideal to be able to do everything and anything without limits, we cannot and should not exhaust ourselves of our personal needs. We are responsible for what we allow. Whether in relationships (familial or romantic), with friends, at work, or anywhere where we are interacting with others, practicing boundaries helps us to be in tune with ourselves and our values.”

Read full article here:

Building and Maintaining Personal Boundaries

Posted in Keep Moving: Motivation and Inspiration, Love, Mental Health, Other Publications, Potential and Worth, Power, Self-Care, Self-Talk, Voices Of Mental Health

Voices of Mental Health Article Building a Brand: Creative Self-Care and Writing to Heal

“Writing and creative expression not only helps me build a new perspective on growth, vulnerability, and self-awareness but also helps me manage my depressive and anxious symptoms as well. The more I write and ask myself important questions, the more I’m able to identify my triggers and heal through them.”

Read full article here:

Building a Brand: Creative Self-Care and Writing to Heal

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

Unpacking Your Emotions

Allow yourself to feel even when it gets uncomfortable. Experience your emotions. Understand what is happening and grow in self-awareness.

When experiencing uncomfortable emotions ask yourself questions:

  • What am I feeling?
  • Why am I feeling this?
  • Have I felt like this before?
  • Do I need some help processing this emotion?
  • Who can I ask for help?
  • Is creativity helpful? (Should I write this down? Maybe draw it out? Make a collage?
  • Is this emotion influencing my behavior? Is this behavior helpful or harmful?
  • What does self-care look like for me when I feel this emotion?
  • How can I increase my mindfulness when feeling this emotion?
  • What are my next steps?

**Question graphic! Sticker set will be available in my Etsy shop in late December.**

Experiencing certain emotions can be scary, but allowing yourself to feel shows you how best to support yourself or ask for support.

Feel and not dismiss, reject, or ignore how your body is reacting to your environment and experiences. You can learn so much about yourself by reflecting on what is happening.

Practice self-compassion by giving yourself permission to feel.

Posted in Confessions, Keep Moving: Motivation and Inspiration, Potential and Worth, Power, Reflection, Self-Care, Self-Talk

Hi, I’m Nina and I’m a Highly Sensitive Person

I’m the HSP

Hi, I’m Nina and I’m a highly sensitive person. I’ve hated this about me just about my whole life. The emotions, the intensity, the sensitivities to loud sounds, really bright lights, and too much outside stimulation. I was the “you’re always crying” kid, the perfectionist, and the overthinker; I can overthink just about anything.

It took me till just now, 25 years old, to learn and accept my sensitivities. I feel things so deeply and wish I can turn it off sometimes. I wish I can have long days, hold 2 jobs, and socialize with a large group for hours, but I can’t. Not me.

My sensitivities get me into trouble sometimes. When im overstimulated, I isolate myself to sleep and to recharge…but sometimes I tend to do this in weird moments without a proper farewell to the ones around me.

I’m the Introvert

Hi again, I’m Nina and I’m a highly sensitive person AND I’m also an introvert. I can be on my own for hours crafting and creating things and that gives me so much joy. I’m also quiet, except around 4 people.

My sensitivities have given me some superpowers too, like empathy, even though it feels like a curse sometimes. I feel what others feel and wish I can take their pain away and mine too.

Battles that Come

A mixture of being an HSP, an introvert, and an empath comes with difficulties, though. I’m always in my head, worrying about something, which makes it difficult to think straight sometimes. Because of this, I battle symptoms of depression, a whole lot of anxiety, and panic attacks.

So, self-care is important for me. Drinking lots of tea, minding my breathing, and writing my thoughts out are my favorite go-to remedies.

So, what now?

Well, that was a lot to confess. For those parts of me that I’ve hated for so long, I accept them and welcome new methods of self-care that makes life less intense. I acknowledge my sensitivity and honor who I am. I no longer take it as a burden, but as a superpower, an intrinsic part of me. Im different and that’s okay.

*HSP Sensitivity sticker will be available mid to late December in my Etsy shop! Check Etsy.com/shop/MotivateBySWT

To my fellow HSP’s, it’s okay to be sensitive and have different needs. We deserve to be understood too. I know the struggle and feel for every one of you. Let’s prioritize and be gentle with ourselves. We’re important too.

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

Mental Health Hack: Be on a Continuous Journey to Higher Consciousness

Build a relationship with yourself and those around you. Continue on to a journey of awareness and acceptance. Build perspective and allow yourself the privilege of the present moment. Move on in patience.

Construct a perception that shapes a higher consciousness. How you think and respond impacts your reality. Create calmness and boundaries prioritizing yourself in self-care.

Learn to love yourself, build empathy, and be grateful.

Open your mind, reflect on your experiences, and feel.

Be gentle with yourself and your journey. Absorb what you need from life lessons but also filter out what no longer serves you.

Give yourself permission to move forward without regret and guilt.

Be open to change and to receiving help.

Build community.

Forgive yourself.

Allow self-love to guide your decisions. Grow in yourself. Get to know who you are. Accept that you live on purpose; that you have a purpose. Open your eyes to something different then you’re used to, something better.

Become uncomfortable staying in the same place/situation. Move. Change. Shift.

Strive for something higher, something soul-satisfying.

Rise up.