As the sun shines brighter and the days grow longer, summer offers a beautiful invitation for renewal and growth. This season isn't just about vacations and iced tea; it's a perfect time for women like us to intentionally nurture our well-being from the inside out. As a 40+ year old licensed therapist, wife and mom, I understand the unique joys and challenges that come with this vibrant stage of life. Let's take a look at some simple yet powerful ways to bloom from within this summer, drawing on the principles of Cognitive Behavioral Therapy (CBT), Mindfulness, and Positive Psychology.

The Midlife Bloom: Embracing Change and Growth

Middle age can be a period of significant transitions – taking care of ill parents, careers might be evolving, and our bodies are certainly changing. While these shifts can bring new worries, they can be accompanied by stress, self-doubt, or a feeling of being stretched thin. This summer, let's consciously shift our focus towards nurturing our emotional, mental, and physical well-being, allowing ourselves to truly bloom.

Tending Your Thoughts with CBT

Our thoughts have a powerful impact on how we feel and behave. Cognitive Behavioral Therapy (CBT) teaches us to identify and challenge negative or unhelpful thought patterns.

Easy Example: Imagine you catch yourself thinking, "I'm not as energetic as I used to be." This thought might lead to feelings of sadness or frustration, and perhaps avoidance of activities you once enjoyed.

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1. Become Aware: Start paying attention to your thoughts throughout the day. Notice when you have a negative or self-critical thought.
2. Challenge the Thought: Ask yourself: Is this thought entirely true? What evidence supports it? What evidence contradicts it? Are there other ways to look at this situation? Perhaps you are as energetic, just in different ways, or maybe you need to prioritize rest.
3. Reframe the Thought: Try replacing the negative thought with a more balanced and realistic one. For example, "My energy levels are changing, and I can find new ways to enjoy my favorite activities that suit my current pace."
4. Small Action: Based on your reframed thought, take one small action. If you thought you lacked energy for a hike, perhaps a gentle walk in a local Tampa park like Lettuce Lake Park in the cooler morning could be a more manageable and enjoyable way to connect with nature.

Cultivating Joy with Mindfulness

Mindfulness is the practice of paying attention to the present moment without judgment. It helps us reduce stress and appreciate the beauty around us.

Easy Example: You're enjoying a delicious mango smoothie on your porch, but your mind is racing with your to-do list or worries about the week ahead.

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1. Choose a Focus: Bring your attention to one of your senses. What do you taste? What do you smell? What do you feel against your skin? What do you see in your surroundings?
2. Notice Without Judgment: When your mind wanders (and it will!), gently guide your attention back to your chosen focus without getting frustrated or critical of yourself.
3. Start Small: Begin with just 5-10 minutes of mindful awareness each day. You can practice while drinking your morning coffee, taking a few deep breaths, or simply noticing the sensations of walking. Consider a mindful walk along Bayshore Boulevard, paying attention to the breeze and the sounds of the water.

Embracing the Good with Positive Psychology

Positive Psychology focuses on cultivating positive emotions, strengths, and a sense of meaning and purpose.

Easy Example: You had a busy day and feel overwhelmed. It's easy to focus on what didn't go as planned.

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1. Practice Gratitude: At the end of each day, take a few moments to reflect on at least three things you are grateful for, no matter how small. Perhaps the friendly barista at your favorite coffee shop, a supportive phone call with a friend, or the beauty of a Tampa sunset.
2. Identify Your Strengths: Think about what you are naturally good at and enjoy doing. How can you incorporate these strengths into your daily life this summer? Maybe you're a great listener – make an effort to connect with friends and offer your support.
3. Savor Positive Experiences: When something good happens, take a moment to truly savor it. Notice the details, appreciate the feeling, and perhaps even share it with someone. Enjoying a leisurely swim in your community pool or reading a good book in the shade are moments to savor.

Blooming Together: Connect with Others

Remember, you are not alone on this journey of well-being. Connect with other women, share your experiences, and offer each other support. Consider joining a local book club, a walking group, or simply scheduling regular coffee dates with friends. If you are struggling to connect with other women due to schedules, consider setting up a counseling session that gives you the space to vent, come up with stress strategies and feel empowered!

Taking the First Step

This summer is your time to bloom from within. Start by incorporating one or two of these simple practices into your daily routine. Be patient with yourself, celebrate small victories, and remember that nurturing your well-being is an ongoing process.

If you find yourself struggling or wanting more personalized support on your journey, I encourage you to reach out for professional counseling. At Find Your Tranquility Counseling and Wellness, we are here to help you cultivate the inner resources you need to thrive. www.FindYourTranquility.com

Wishing you a summer filled with growth, joy, and a deep sense of well-being!

~ Kathryn

Kathryn D. Gardner, LMHC, LCPC, PMH-C, CHC

Licensed Therapist in IL and FL

Certified Health Coach

Mom and Wife

Christian Catholic

Tampa, FL

Kathryn Gardner and Shayla Parker are licensed therapists that specialize in a holistic approach to anxiety and stress management. They provide top quality Individual counseling in Florida and Illinois, via Telehealth (and in-person in Tampa, FL). You can feel relief and find your tranquility! Call or email today! www.FindYourTranquility.com