Samantha Hanson, LPC, ATR, Clini-Coach®

Archives October 2024

i voted sticker lot
How to Prepare for Stress Around the Election and Differences of Opinion

Election seasons can be stressful, especially when strong opinions and political divides come into play. As the upcoming presidential election approaches, it’s common for people to feel overwhelmed by news, discussions, and debates. Additionally, conversations with friends, family, or colleagues who hold differing views can lead to tension. Here are some ways to prepare for and manage election-related stress while navigating differences of opinion.

woman with a vote pin
Photo by cottonbro studio on Pexels.com

1. Set Boundaries with Media Consumption

Constant exposure to political news and debates can fuel anxiety and stress. While staying informed is important, it’s equally important to limit your intake. Set specific times for checking news and avoid doom-scrolling. If you find social media overwhelming, consider muting certain topics or stepping away from platforms for a while. Protecting your mental health should be a priority.

2. Practice Self-Care

Election seasons can be emotionally taxing, especially when issues close to your heart are at stake. Make time for self-care, whether it’s taking a walk, practicing mindfulness, or engaging in hobbies that help you recharge. Establishing routines that allow for moments of calm will help you stay grounded, even amidst political noise.

self care isn t selfish signage
Photo by Madison Inouye on Pexels.com

3. Engage in Constructive Conversations

Talking about politics doesn’t have to turn into a heated argument. Approach discussions with empathy and curiosity. Instead of trying to “win” the conversation, focus on understanding where the other person is coming from. Asking open-ended questions and listening without interrupting can help keep the conversation respectful, even when you disagree. Acknowledging that people’s experiences shape their beliefs can foster understanding and reduce tension.

4. Set Boundaries with Loved Ones

If political discussions are too emotionally charged, it’s okay to set boundaries. Let friends and family know that you’d prefer to avoid political conversations if they become stressful or unproductive. Respecting each other’s limits and agreeing to disagree can help maintain relationships without letting politics take over.

5. Stay Grounded in Your Values

During an election season, it’s easy to feel like your personal values are being challenged or that you’re under pressure to change your views. Stay true to your values while remaining open to learning. Focus on what you can control—your vote, your actions, and how you treat others. Letting go of the need to convince others of your position can reduce stress and frustration.

6. Take Action

If you feel powerless during the election, find ways to channel your energy into meaningful action. Volunteering for a cause or a campaign you believe in, donating to organizations that support your values, or simply having conversations with people who are undecided can give you a sense of agency. Taking action, no matter how small, can provide relief from election-related anxiety.

7. Prepare for Post-Election Conversations

The outcome of the election may lead to further debates or celebrations depending on who you talk to. Be prepared to handle post-election discussions with the same grace and empathy as before. If the outcome is emotionally difficult for you, give yourself time to process it before engaging in conversations. Similarly, if your side “wins,” approach those who may feel disappointed with sensitivity.

woman behind a sign and holding an american flag
Photo by cottonbro studio on Pexels.com

8. Know When to Step Away

If the stress of the election becomes overwhelming, it’s important to know when to step away from conversations, media, or even social gatherings. You don’t need to be constantly involved in the political conversation to care about the outcome. Taking breaks for your mental and emotional well-being is essential.

Navigating the stress of an election and differences of opinion can be challenging, but with the right strategies in place, you can maintain your peace of mind. Focus on what matters most to you, protect your mental health, and remember that it’s possible to respectfully coexist with differing perspectives.

couple walking at pathway between trees
Fall Fitness: Outdoor Activities to Stay Active as the Weather Cools
Hiking trail
Photo by Valentin S on Pexels.com

As the summer heat fades and cooler, crisper air sets in, fall becomes an ideal time to refresh your fitness routine. Whether you’re an avid exerciser or just getting started, autumn offers plenty of opportunities to stay active outdoors while enjoying the beauty of the changing season. From hiking to outdoor yoga, the fall months provide a perfect backdrop for fitness activities that are both invigorating and enjoyable. Here are some ideas for staying active this fall while taking advantage of the weather and seasonal scenery.

1. Hiking and Nature Walks

Fall is the perfect time to hit the trails and enjoy the vibrant autumn foliage. Whether you’re exploring local parks, nature reserves, or mountain trails, hiking is a fantastic full-body workout that allows you to connect with nature while improving cardiovascular health.

  • Health Benefits: Hiking improves endurance, strengthens muscles, and promotes cardiovascular health. The varied terrain also engages your core and leg muscles, giving you a more comprehensive workout than walking on flat surfaces.
  • Tip: Dress in layers, as fall temperatures can change quickly. Make sure to bring a water bottle and choose footwear with good grip for potentially damp or slippery paths.

If you prefer a more relaxed pace, nature walks are an excellent way to stay active while taking in the sights and sounds of fall. They’re a great alternative to intense hikes, especially for beginners or families.

person stands on brown pathway
Photo by Tobi on Pexels.com

2. Running in the Crisp Autumn Air

Running during the fall is often more enjoyable than during the summer, thanks to cooler temperatures and scenic routes filled with changing leaves. Whether you’re a seasoned runner or just starting out, fall offers the perfect environment for outdoor running.

  • Health Benefits: Running improves cardiovascular health, burns calories, and strengthens your lower body. Running outdoors also boosts your mental health by reducing stress and increasing your exposure to fresh air and natural surroundings.
  • Tip: Use fall as an opportunity to sign up for a local 5K or charity run. Many communities host autumn-themed races, such as “Turkey Trots,” which can keep you motivated and add a sense of accomplishment to your routine.
woman in red sweater standing on pathway
Photo by Ivan Samkov on Pexels.com

3. Outdoor Yoga and Stretching

Take your yoga practice outdoors this fall to embrace the peaceful, serene surroundings of nature. Practicing yoga in a park, your backyard, or even on a quiet trail allows you to feel more connected to the environment while benefiting from the calming effects of mindful movement.

  • Health Benefits: Yoga improves flexibility, balance, and core strength while reducing stress and promoting mental clarity. Stretching in the cooler air can help prevent injuries and increase circulation, making it an excellent activity before or after a more intense workout.
  • Tip: Bring a thicker yoga mat to stay warm on cooler surfaces. Fall is also a great time to practice grounding poses, such as Tree Pose or Warrior II, which encourage stability and balance, mirroring the changes in nature.
woman inn sports bra exercising
Photo by cottonbro studio on Pexels.com

4. Cycling and Mountain Biking

Cycling is a low-impact exercise that allows you to cover more distance while enjoying the fall scenery. Whether you prefer road biking or mountain biking, fall provides a refreshing change from summer’s heat, with cooler weather making longer rides more comfortable.

  • Health Benefits: Cycling builds leg strength, enhances cardiovascular endurance, and improves joint mobility. Mountain biking also engages your core and upper body as you navigate challenging terrain, making it a full-body workout.
  • Tip: Invest in gloves, as fall weather can make your hands cold during longer rides. Always wear a helmet and follow proper safety guidelines, especially if you’re biking in areas with fallen leaves or wet paths.
man on bike trip in mountains
Photo by Tobi &Chris on Pexels.com

5. Group Sports and Outdoor Games

Fall is a great time to gather friends and family for outdoor sports and games. Whether it’s a casual game of soccer, flag football, or even Frisbee in the park, playing group sports is a fun way to stay active and enjoy the crisp air.

  • Health Benefits: Group sports help improve coordination, build strength, and enhance cardiovascular fitness. They also offer the added benefits of social interaction, teamwork, and mental well-being through fun and friendly competition.
  • Tip: Take advantage of community sports leagues that often start up in the fall. These leagues can include everything from softball to touch football and are a great way to stay active while making new connections.
yellow and black tennis ball in brown soil
Photo by Pixabay on Pexels.com

6. Fall-Themed Outdoor Boot Camps

Many fitness instructors offer seasonal outdoor boot camps, incorporating fun, fall-themed workouts in parks or open spaces. These high-intensity interval training (HIIT) sessions usually involve a mix of cardio, strength training, and bodyweight exercises, all while surrounded by the beauty of fall.

  • Health Benefits: Boot camp workouts are designed to improve cardiovascular fitness, burn calories, and build muscle strength. The variety of exercises also prevents boredom and challenges different muscle groups.
  • Tip: Wear breathable layers, as you’ll likely warm up quickly during intense exercises. Bring a water bottle and a towel, as outdoor boot camps can get sweaty even in cooler weather.
schoolgirl running in school yard during lesson
Photo by Mary Taylor on Pexels.com

7. Kayaking or Paddleboarding in Cooler Waters

Fall can also be an ideal time to hit the water for activities like kayaking, canoeing, or paddleboarding. The calm waters and cooler temperatures make for a serene and peaceful workout while allowing you to take in the stunning fall scenery from a different perspective.

  • Health Benefits: Kayaking and paddleboarding engage your core, shoulders, arms, and back, making them great upper-body workouts. These activities also promote balance and coordination while providing a low-impact, relaxing way to stay active.
  • Tip Wear moisture-wicking clothing and a lightweight jacket, as the water can be cooler during fall. Always follow safety guidelines, including wearing a life jacket, especially in unpredictable fall weather.
man on surf board
Photo by Peter Fazekas on Pexels.com

8. Gardening and Yard Work
Though many associate gardening with spring and summer, fall is also a great time for outdoor yard work. Raking leaves, planting fall flowers, or preparing your garden for winter are excellent ways to stay active while being productive outdoors.

  • Health Benefits: Gardening and yard work burn calories, build strength, and improve flexibility, all while providing the added mental benefits of spending time in nature.
  • Tip: Incorporate squats and lunges as you pick up leaves or plant bulbs to make the most of your movements. Stretch before and after to prevent stiffness, as cooler weather can make muscles tighter.
girl raking autumn leaves with toy rakes and wheelbarrow
Photo by Polesie Toys on Pexels.com

9. Outdoor Circuit Training
Create your own outdoor workout circuit using the natural elements around you. Parks, playgrounds, and even your own backyard can serve as settings for exercises like step-ups, push-ups, jumping jacks, and lunges.

  • Health Benefits: Circuit training is a full-body workout that improves cardiovascular health, burns calories, and builds muscle strength. The variety of exercises in a circuit helps target different muscle groups while keeping your heart rate elevated.
  • Tip: Use park benches, tree stumps, or playground equipment for exercises like tricep dips, incline push-ups, or step-ups. Bring along a resistance band or lightweight dumbbells to increase the challenge.

    Final Thoughts: Make the Most of Fall Fitness
    Fall offers a unique opportunity to refresh your fitness routine, thanks to the cooler temperatures, stunning scenery, and abundance of outdoor activities. Whether you’re taking a peaceful hike through the woods, enjoying a brisk run in the crisp air, or practicing yoga amidst the changing leaves, fall fitness can be both invigorating and calming. With the right layers, a few adjustments to your routine, and a focus on seasonal activities, you can stay active and energized throughout the season.
    Staying fit in the fall isn’t just about physical health; it’s also about boosting mental well-being by enjoying the beauty of nature and embracing the changes the season brings. Take advantage of this time to explore new activities, enjoy the outdoors, and set yourself up for a healthy, happy season ahead.

thank you signage
How do you express your gratitude?

“When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.”

– Helen Keller

Expressing Gratitude: My Way and the Ways of Others

two person hugging photograph
Photo by cottonbro studio on Pexels.com

Gratitude is a powerful emotion, and I believe it’s important to find some way to express it, especially to the people we care about. We don’t hear as much positivity or appreciation these days as I think we should. For me, gratitude goes beyond words; it’s about action. I express my appreciation by doing things for the people I love. Whether it’s cooking their favorite meal, helping with a task, paying the parking toll on an experience or simply being there when they need someone to talk to, I find joy in these gestures. It’s my way of saying, “I see you, I appreciate you, and I’m thankful for you.”

But as I think about my approach, I’m curious about the many ways others choose to express their gratitude. Here are some ways people show appreciation:

  1. Words of Affirmation: Some people are natural wordsmiths, able to convey their gratitude through heartfelt notes, letters, or even a simple verbal “thank you.” They make sure the people they appreciate know it through their words.
  2. Gift-Giving: A thoughtful gift can be a tangible representation of gratitude. It doesn’t have to be extravagant—sometimes, it’s the small, meaningful gifts that speak the loudest.
  3. Acts of Service: Like me, many people express gratitude by doing things for others. This could be anything from helping with chores, running errands, or offering a helping hand when needed.
  4. Quality Time: Spending time with someone can be a profound way to show appreciation. In our busy lives, taking the time to be present with someone shows that we value and cherish them.
  5. Public Recognition: Some express gratitude by publicly acknowledging others, whether it’s through social media shoutouts, toasts at gatherings, or giving credit where it’s due in professional settings.
  6. Touch: For some, physical affection like hugs, pats on the back, or holding hands is a way to express their gratitude. It’s a warm, non-verbal way of saying, “I’m thankful for you.”
person writing on white paper
Photo by RDNE Stock project on Pexels.com

Everyone has their own unique way of showing gratitude, and each method is valid and meaningful in its own right. What’s important is that the appreciation is genuine and comes from the heart. How do you express gratitude? How do others in your life show it to you? Reflecting on this not only strengthens our connections but also deepens our understanding of what it means to be thankful.