Are you expressing your gratitude? That term is frequently mentioned, yet many individuals struggle to genuinely understand what it means to be grateful.

Well, what does gratitude mean? and why does it matter? According to Oxford, gratitude is a positive emotion that involves feeling thankful and appreciative for something or someone. It can begin with being grateful for the small things, such as clean air, water, a home, your job, and the list goes on indefinitely, like the square root of pi.

The American Heart Association states that showing gratitude is essential for well-being as it positively impacts both physical and mental health. Showing appreciation can lead to better sleep, reduced stress and anxiety, improved cardiovascular health, and a stronger immune system. It also fosters positive emotions, enhances social connections, and promotes a more optimistic outlook on life.

So, how often are you showing gratitude? Like love, is it conditional or unconditional? If you're not, how can you become more grateful? What type of things are you grateful for? We all share this fault, not expressing enough gratitude; as humans, we become so focused on desiring and pursuing more that we overlook appreciating even the tiniest and easiest things. Even during difficult times, and as life can be uplifting, since life encompasses both the good and the bad, the ability to find some positivity amidst negativity. Perhaps it was a lesson you needed, a realization to awaken, a reminder of what truly matters and what doesn’t, what you can control versus what you cannot. Gratitude is essential as it improves general well-being, fosters relationships, and encourages a positive perspective on life. It can enhance mental and physical well-being, increase resilience, and alleviate stress. Engaging in gratitude entails concentrating on the positive elements of life, valuing what you possess, and recognizing the beneficial aspects of your connections.

2025 had a rocky start, but every year does; it's part of life and the human experience. Yes, some years, or even seasons, are more turbulent than others, but still being grateful for the opportunity that is present to you, which is a chance to start over. Every year brings fresh obstacles and some suffering; certain individuals have lost their lives under terrible conditions. Employees who lose their lives while working, as well as children and adults who have perished due to natural disasters like floods, hurricanes, and destructive fires. The capacity to go away and come back home peacefully is a valuable blessing often overlooked. We must never assume these things are guaranteed. Learn to appreciate what you possess, not because you shouldn't desire more, but because there are always others facing tougher situations.

According to positive psychology, some examples of gratitude are:

Be grateful to the person who prepared your meal.
Gratitude for your good health.
Take the time to thank the person who cleans your house or watches your kids.
Recognize your coworker for taking the initiative to lighten your load.
Being grateful for the independence you provide to yourself.
Being grateful for the growth you have made.

Happy Self-Care Sunday!

Dance and Your Mental Health

Creatively Blogging
4 min read

Even though May was designated as Mental Health Awareness Month, an annual effort in May to raise awareness about mental health issues, reduce stigma, and promote understanding and assistance for those affected, mental health remains a subject deserving of our ongoing attention. Reducing the stigma requires more than a month to emphasize its significance. It's a time to encourage open conversations about mental health, educate the public on mental health issues, and advocate for policies that support mental health services.

Mental health conditions are acknowledged and unacknowledged problems that affect a person's thoughts, feelings, emotions, and actions. Some of these may include, but are not limited to, the following: schizophrenia, bipolar disorder, depression, and anxiety. The Centers for Disease Control and Prevention highlights that mental health is vital throughout all stages of life, from childhood and adolescence to adulthood. Our mental wellness includes our emotional, psychological, and social health. Maintaining mental health and stability is vital, as this element of our development affects our thoughts, feelings, and actions towards ourselves and others.

Did You Know?

Artistic pursuits, such as music, dance, and visual arts, can significantly enhance mental well-being by providing a channel for expressing emotions, reducing stress, and fostering deeper social connections. Various creative activities, such as painting, music, and theater, can help people cope with difficult emotions, trauma, and mental health challenges. Dance, specifically, can alleviate negative feelings, promote mindfulness, boost self-expression, and support overall wellness. Dance lessons for children and adults are seen as a prevalent pursuit that helps develop mindfulness, emotional stability, and self-expression.

Here are several advantages that dance offers for your mental health:

Produces Uplifting Chemicals - Dancing encourages the production of endorphins, dopamine, and serotonin, which are brain chemicals that enhance feelings of joy, pleasure, and alleviate stress.
Enhances Mood and Lowers Anxiety - The expressive qualities and rhythmic motions of dance can elevate mood, divert attention from negative feelings, and alleviate anxiety.
Boosts Self-Confidence and Body Image - Dancing enhances body awareness, coordination, and self-assurance favorably.
Offers Social Engagement - Participating in group classes or dancing with friends enhances social bonds, alleviates loneliness, and boosts interpersonal abilities.
Enhances Cognitive Abilities - The memory, coordination, and problem-solving skills involved in dancing can improve cognitive abilities and brain wellness.
Encourages Emotional Control - Dancing can serve as a healing means for conveying and managing feelings, alleviating emotional turmoil, and enhancing emotional control.
Lowers Depression and Various Mental Health Issues - Research indicates that dancing can serve as a beneficial therapy for depression, anxiety, and various mental health issues.

Dancing as a Means of Self-Care:

Self-care is crucial for maintaining good mental health and overall wellness. It involves actively meeting your emotional, physical, and social needs. This includes actions such as practicing mindfulness, prioritizing sleep, engaging in physical activity, and fostering healthy relationships. Including dance in a self-care regimen can greatly enhance both mental and physical health. Dancing offers an enjoyable and efficient way to work out, alleviate stress, improve your mood, and develop social skills.

Incorporate Dance into a Self-Care Practice:

Select Your Preference - Explore various dance styles, ranging from ballet and ecstatic dance to hip-hop, social dance, and tap, to discover what resonates with you.
Discover Your Beat - Enjoy your favorite tunes and dance freely, or join a class to master a choreography.
Establish a Routine - Include dance in your routine, whether it’s a daily practice or a weekly session.
Be courageous, there's no need to hesitate in trying new things. Experiment with various dance styles or dance challenges to maintain enjoyment and interest.
Your health - Pay attention to your body, rest when necessary, and acknowledge your achievements.

Dance as a Method of Emotional Self-Care:

Engage with Your Emotions - Utilize dance to convey your emotions, be it through spontaneous movements or organized sequences.
Cultivate Thankfulness - Recognize and value the physical and emotional advantages of dancing.
Enhance Self-Assurance - As you dance, you will feel an increase in confidence regarding your physical skills as well as in social interactions.
Discover a Community - Think about enrolling in a dance class or group to meet others who share your interests and enthusiasm for dance.

Overall, dancing is a fun and accessible way to improve mental health by releasing feel-good hormones, reducing stress, boosting self-esteem, encouraging social connections, and enhancing cognitive and emotional well-being. Dance has existed for thousands of years, and many people take pleasure in expressing themselves and maintaining fitness through imaginative body movement. Up to 10 million Americans have engaged in a class or danced at a studio. Having grown up in a challenging home, I discovered comfort and a way to express myself through dance. My enthusiasm for art and dance has always been a driving force in my life. I possess experience in dance therapy, introductory hip-hop, guided meditation, and tap dancing. I strongly believe that safeguarding the arts is essential, as they will help us move forward, just as they have aided me. Dance for fun at home or with friends!

So let's dance.

Eliminating the Stigma Attached to Mental Illness

Creatively Blogging
3 min read

Mental health is a crucial component of an individual's life; functioning effectively is difficult without it. Good mental health can enhance your productivity and efficiency at work, in educational settings, and in managing your personal life and relationships. It assists you in adapting to changes in life and coping with challenges, both vital for maintaining quality relationships. The World Health Organization states, “There is no health without mental health.” While not everyone will face a mental illness during their lifetime, all individuals will encounter challenges regarding their mental well-being. Mental health disorders can lead to distress and obstacles in social, work, and family activities due to shifts in emotions, thoughts, or behaviors.

If it's truly significant, why isn't there more conversation surrounding it?

Let’s discuss the negative perceptions associated with mental health issues and how individuals often endure their struggles in silence due to fear of being viewed as weak or insecure, or as someone unable to handle their mental well-being. Why should they have to endure their pain in isolation? It’s unjust to them and to those who care about them. What steps can we take to make them feel more comfortable? How can we break the stigma? To begin, we should refrain from shaming and blaming those who are facing mental health challenges.

You should never criticize or place blame on someone dealing with a mental illness; firstly, you lack the authority to judge, and secondly, you do not influence the onset of such conditions. Mental illness, much like death, shows no favoritism. It does not discriminate by age, gender, location, wealth, social standing, race/ethnicity, religious beliefs, sexual orientation, background, or any other facet of cultural identity; it can impact anyone.

Could it be an absence of understanding?

Many individuals instinctively link mental illness with being insane, unwell, or reliant on medication. Often, people do not take the initiative to educate themselves or research thoroughly to comprehend mental health disorders and their impact on individuals, nor are they always open to learning how to engage with someone who is experiencing one.

Might it be connected to culture?

I've collaborated with various clients in the child welfare and social care sectors, each with different backgrounds and beliefs. There was a time I spoke with a parent who remarked, "I am too healthy to have a sick child." Regrettably, some people hold such a limited perspective, but I understand how their lack of knowledge influences their view of the situation. Some parents have kids who face mental health issues or developmental challenges, and these children are often ostracized, leaving their needs unaddressed. Even when they recognize that something is not right, some parents opt to ignore the situation instead of pursuing the necessary treatment, assessment, and resources their child may need to cope with their condition. As a result, the child will grow up grappling with their illness, which is likely to deteriorate over time.

Is it the press?

Individuals with mental health conditions are frequently depicted in the media as aggressive, reckless, unpredictable, or delinquent. Is the press casting these people, who seek to be acknowledged, understood, and supported, as individuals to be avoided? Everyone has faced or is currently facing mental health challenges; keep in mind that you don't require a formal diagnosis to connect. So, how can we dismantle the stigma?

Here are some of my recommendations:

We need to have more discussions about mental health by being more transparent and open to sharing our personal experiences and how we managed to overcome them. Remember that you could assist someone who is facing a similar situation.
We should allocate more resources towards mental health services and practitioners due to the lack of psychologists, psychiatrists, and mentors, as well as the long wait times and high costs involved.
Gaining knowledge for yourself and others will facilitate conversations that encourage empowerment rather than shame.
\Keep in mind the saying "it takes a village"? It requires a community effort to eliminate the stigma surrounding mental health issues.