D.I.Y. Therapy, Journal Prompts, Poetry

Cultivating Support – Journal Prompt

As I embark on an adventure in Costa Rica, I have started journaling what I need for the next six weeks. Whether you are going on an adventure or just need more support in your daily life, I encourage you to start journaling. Write and manifest the support you need for your emotional and physical health.
  • What do I need to feel loved?
  • Am I receiving sufficient support from myself?
  • Which of my needs require support from others?
  • Who can I call for support when I feel sad or apathetic?
  • Which people in my network are able to support specific goals?
  • How can I reach out to my support system? Via phone, text, email or in person?
  • How much alone time do I need and how much socializing do I need?
  • Which self-care tools do I enjoy the most?
  • Do I need to set stronger boundaries? If so, where?
These are just a handful of questions that can help you focus on what you need. You don’t have to answer all at once, but the deeper you dive into your self-care/recovery work the more you benefit. This is a journal prompt you can do more than once. Bookmark this page in your journal to remind you that is okay, in fact it is necessary to feel supported and to ask for support when you need it.
Peace and hugs, Leah
If you like this journal prompt, you can read more on my Patreon page.  You can have access to even more once you become a patron. Be sure to check out the rewards you can receive when you pledge $3 or more each month.

I’m an artist and writer on a mission to bring healing arts into the mainstream. If you would like to support my heart work, please consider becoming a monthly patron on Patreon.com/Loviedo. For $1 a month, you can fund programs like my D.I.Y. Therapy: Healing Depression E-course, my monthly “Radical” e-zine and other creative healing projects, like “Cultivating Radical Self-Love: A Collaboration of Healers, Artists & Writers“.

Like the image above? It’s in my free coloring book, “Peace, Love and Weirdness”. Click Here to Download the Free PDF and color away.

Empowering Discussions

Mindful Eating Practice – Filling Your Plate With Mindful Intention

Food is so ingrained in our daily lives that it’s easy to eat without being mindful of what exactly we are putting in our bodies. This week I encourage you to pay close attention to your diet.
My diet used to revolve around three goals; eat to be full, buy the cheapest food, and buy tasty/comfort food. When I chose to spend a month not eating meat, I noticed changes in my body. For me, eating vegetarian felt better. I had more energy and didn’t feel indigestion as often. I chose to stick with a vegetarian diet. As my knowledge about food progressed, I begun to pay more attention and eventually cut out dairy because it doesn’t agree with me.
Now I choose to be more picky when it comes to what I consume. My diet revolves around three new goals; eat nutritious food, buy organic as often as possible, and be conscious of the waste created by my food choices.
Here are some notes and questions to cultivate a mindful food practice:
  • When eating, slow down and savor the taste and texture of your food.
  • Notice whether you have a preference for salty or sweet foods.
  • Notice how different foods make you feel.
  • Why are you eating? Is it because you are hungry, anxious, or bored?
  • Do you eat on a schedule or do you often skip meals?
  • Do you snack without thinking or plan your snacks ahead?
  • Are you eating for nutrition or comfort?
If you want to dive deeper into what you consume, journal about your food for a week or a month. Record what, when, how and why you eat, and how your diet makes you feel.
Peace and hugs, Leah
If you like this mindfulness practice, you can read more on my Patreon page.  You can have access to even more content once you become a patron. Be sure to check out the rewards you can receive when you pledge $3 or more each month.

I’m an artist and writer on a mission to bring healing arts into the mainstream. If you would like to support my heart work, please consider becoming a monthly patron on Patreon.com/Loviedo. For $1 a month, you can fund programs like my D.I.Y. Therapy: Healing Depression E-course, my monthly “Radical” e-zine and other creative healing projects, like “Cultivating Radical Self-Love: A Collaboration of Healers, Artists & Writers“.

 

 

Like this image? You can download it for free on my coloring book page! https://impoweryou.org/color/
Empowering Discussions

A Letter To My Sisters Who Are Suffering

Please listen to these words. Don’t just hear them, listen.

You are whole. Deep inside you have all the knowledge you need to live healthy and loving. 

I can see that truth resonating out of you. I can also see that you have forgotten. It’s okay. You are okay. I forgot too. For so long I thought I was bad, that I made bad choices, that I was unhealthy, unwhole. I thought ‘if only’ and ‘shouldn’t have’, ‘should have’ and ‘why didn’t I choose better?’. We are not bad for thinking that, but we don’t have to think that. We are okay. We are not bad, we are not wrong. We are good and we are deserving.

 You are whole, but maybe part of your mind is telling you lies. Maybe your mental immune system is under attack. Maybe you are seeing things that aren’t there. Maybe you are believing things that aren’t true. I don’t know what you are going through. I can only guess and imagine your pain. Yet I know pain and depression, and what it’s like to have my mental immune system under attack. I lived in fear, depression, doubt and lies for most of my life. One day I chose to heal. I chose to be open to other ways of living.  From what I can feel and see of you, it seems like you might be ready to open up to something new, something beautiful and healing too.

 I will hold your hand and walk with you. I will hold your heart and love you unconditionally. Without judgement I will hold space for you to choose what you need. You are whole and deep inside you know what you need. Deep inside you know how to love yourself.

 

 


I’m an artist and writer on a mission to bring healing arts into the mainstream. If you would like to support my heart work, please consider becoming a monthly patron on Patreon.com/Loviedo. For $1 a month, you can fund programs like my D.I.Y. Therapy: Healing Depression E-course, my monthly “Radical” e-zine and other creative healing projects, like “Cultivating Radical Self-Love: A Collaboration of Healers, Artists & Writers“.

D.I.Y. Therapy

D.I.Y. Therapy: Listen To Your Body

Despite the years of heart-work I have put into healing, life is bumpy and I feel it. Things happen that cause me to feel sad and concerned. It’s a slippery slope that I’m well aware of. If I don’t take action, I will slide down into that dark valley of depression. Phuck that! I spent enough time down there, now I’m scaling mountain peaks!

One way I can do this, is by listening to my body and honoring what I need. Sometimes I need to rest and sometimes I need to move!

So yesterday when I woke up feeling sad, homesick and a little queasy, I chose movement as my boost. I walked around the park, played a few favorite songs, and stretched along the way. By the end of the walk, I was feeling balanced again.  Once I start moving, my body gets happy and then it tells my mind to get happy and then I can focus or face off on what is most important. Movement has been working great the past few years.  I dance more, sometimes even in public, I stretch regularly and I move when my body feels tight.

I also rest when I need to. So if your low energy or sadness is spurred by being everything and doing everything, make yourself slow down. Take a nap, go to bed earlier or sleep in later. Your body needs to rest! The older you get, the more rest it needs.

If you’re serious about depression, you also need to watch what you consume. Soda is out and vegetable juice is in!Eat vitamin rich foods. Especially make sure you take Vitamin D & B. Those can really help your energy level.

So if you are feeling low energy, listen to what your body needs. Healing depression is a whole-self journey. It’s mental, physical and emotional. Let yourself explore what feels good and what wears you out. Decide for yourself what you need, don’t just rely on what works for someone else. Healing starts with you!

PS. If you want more support, I created a free e-course to help with depression D.I.Y. Therapy: Healing Depression. Its FREE, you don’t have to sign up or pay. I created it because I know the pain of depression.

 


I’m an artist & writer on a mission to bring healing arts into the mainstream. If you would like to support my heart work, please consider becoming a patron at Patreon.com/Loviedo. For $1 a month, you will support the following projects:

D.I.Y. Therapy, Empowering Discussions

I’m Launching a FREE E-course to Help People Heal from Depression!

Healing my depression has been my Persephone’s journey from a cold winter to a spring rebirth. After seventeen years, it had been so long since I felt any sense of pure joy, of deeply knowing myself.  If you haven’t been depressed I can’t explain with words how debilitating it is. Being depressed for so long caused me a menagerie of problems and illness that continue to affect my life to this day.

Every time I hear of someone who killed themselves by suicide because of their depression, I realize how extremely lucky I am to have found a healing path. In honor of the lives lost and all those who carry that weight, I have created a free e-course to help people start their healing journey.

If you, or someone you know is experiencing depression, please share this e-course with them. D.I.Y. Therapy: Healing Depression E-course.

Even if you only have a feeling that someone is depressed, you should share this with them. You just might save their life.

Statistics show us that 1 in 4 people in the USA suffer from depression. That number is too high!  I know we can lower this number f we are open to being more compassionate and less judgmental of mental illness. Let’s heal together! Are you with me?


Creating this e-course has taken years of diligent work and I’m so excited to share it with the world! I’ve spent quite a bit of time and money to get here, including becoming certified in mental health first aid, research, advocacy and outreach. If you would like to support this healing work, please consider becoming a monthly patron on Patreon. For as little as $3 a month, you can fund the program and support future creative healing projects, like my upcoming book about creating a self-love revolution.

Empowering Discussions

Are You Stuck In Victim Mode?

Depression is a natural reaction to life, a debilitating reaction.

I understand how being in depression for too long stops you from the ability to make decisions. I understand because I have been there and still visit once in a while. When we are depressed, we second guess, immerse ourselves in negatives and worst case scenarios. We become so tired that it’s easier to just stand still, hide under the covers, freeze time.But we have to reach out. We must seek help at some point!

Victim mode became my label because for so long it was all I knew. I began to feel entitled and my thoughts turn downward, “After all I’d been through why shouldn’t someone else save me? Why don’t others know I am depressed and give me attention? Why am I alone?”

That is where my thoughts were for all those years. Being a victim for 20 years, both at the hands of others and my own is debilitating. It’s traumatic and not easy to recover.

It’s so difficult and frightening. I understand you and I believe in you. You are powerful. You can start healing. It’s time to make a tiny change and another and another until you are in control of your mental health. Please reach out to someone!

Here is a list of resources for you to start your healing path.

  • Shakti Rising provides the support and tools for women to tap into their own wisdom, power and resiliency.- http://shaktirising.org
  • The Love Warrior Community focuses on helping people work on self-love and body acceptance at http://lovewarriorcommunity.com
  • Mental Health America – This is where I completed a free mental health first aid training,
  • http://mentalhealthamerica.net NAMI – Alliance of mental illness has a program called Peer to Peer, similar to Big Brother/Big Sister, which is a way to socialize and give support for those who are feeling isolated. – http://nami.org DBSA– Depression, Bipolar, Anxiety- http://dbsalliance.org
  • Survivors of Suicide Loss – http://SOSLSD.org
  • Nationwide Suicide Prevention Hotline , 1-800-273-8255
  • The Trevor Project – Suicide prevention for LGBTQ youth, 1-866-488-7386 or http://thetrevorhelpline.org
  • There are apps that support mental health. The My3App connects someone who is feeling suicidal with their three main support contacts –http://my3app.org
  • Don’t want to call? Use a text hotline. Text 741741 anywhere in the USA for a live trained counselor.
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Diy therapy book cover

 

My book, “D.I.Y. Therapy: Healing Depression” is available through Amazon; available as both an e-book and a paperback.

If you’re suffering from depression I strongly encourage you to seek help. If you can’t afford a therapist find a supportive mentor, teacher or healer who can help you discover inner peace. Healing is possible IF you are open and willing to commit to a self-care plan.

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Want more creativity and play in your life? Print my FREE COLORING BOOKS!

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Find art and gifts at my boutique store, Zazzle.com/OviedoStyle

Empowering Discussions

Uncharted – My theme song for the past few years

Today I rented my fist violin and bought my first lesson book. In a few days I will take my first lesson. This was a dream, a fantasy, just another item on my bucket list. Now it is a reality. I made it happen. This post is about replacing “I can’t because…” with  “I can and I will“.

When I heard the song “Uncharted” by Sara Bareilles I was instantly hooked. It was a few years ago when I was sitting in my room contemplating this crazy idea that I could write a book. Not just any book, but one that would make a difference in the world.   This song was what I needed to hear. She told me I wasn’t alone, that other people were going forward without a map. So why wasn’t I? Fast forward 2 years and my contemplation has become my reality. My journey is still largely uncharted and it is scary, but I am more prepared than I ever though I could be. (I haven’t loved a song this much since “Unpretty” by TLC.)  Below are two of my favorite lines from this song.

1. “Stuck under the ceiling I made, I can’t help the feeling I’m going down

-Yes I am guilty of holding myself back out of fear and concern for other’s opinions. I have made my life hard by being insecure.

2. “I won’t go as a passenger no, waiting for the road to be laid, though I may be going down, I’ll take in flame over burning out

-Following the path that others want or that seems “normal” isn’t working and hasn’t for years. Now I’d rather fuel my passions than let them slowly snuff out. The road I was on meant spending my days bored at some job, staying with someone I didn’t love, and settling into a “safe” unsatisfying life. I put up a lazy half-hearted fight for it when it ended. From all I learned the past few years that sounds downright crazy to me now.

Life is meant to be spent on what truly feeds our passions! This involves working hard, getting smarter, growing, failing, and losing. I crave it. I want to get my hands dirty, to try so hard my feet ache, and get lost in the woods for days(with water, food and a tent). I want the journey that was promised to me in every adventurous book I read as a child, every sage quote that fills me with hope and conviction, and every role model that inspires me to chase after my dreams even if that means sacrificing safety and comfort.

The hardest parts of my life (other than death, loss, and violence) were all made by me. I have created so many problems for myself. Now most of my time is spent finding solutions. Some days I feel incapable, but then I remind myself that I must find my way and be true to my unique individual needs. Nobody can do this for me. I am in control. We are all capable of surviving, but when we are determined and insist on only the best that is when we THRIVE! I challenge you to go for your dreams.

I never thought my writing could be published in a book. Yet it happened.  My love of the violin was just fantasy until I stopped with excuses of why I could not and decided to find a way that I could. I thought that suffering from such frightening and immobilizing depression would break me before I reached the age of 40, but instead I learned to heal. While not every day is sunshine and rainbows, I am far from perfect, I have so much to learn, and I no longer spend my days rolled up on the floor crying. Now I can cry without feeling like it is the END. After all one of my favorite sayings is that “each ending is a new beginning”. Uncharted territory, here I come!

Read more lyrics: SARA BAREILLES – UNCHARTED LYRICS

You can watch the (silly) video on YouTube.

http://www.youtube.com/watch?v=zlxB9zGH8GU

Another great song of Sara’s is “Brave”.  Share this with your favorite person who is starting a new journey. Let them know that life is up to them and you want them to be brave.

http://www.youtube.com/watch?v=dyAfjUHlFSM

What Uncharted Journeys Have You Started?

How Are You Being Brave? 

PS. If you enjoy this blog you may enjoy my published books. You can read, leave a comment, and purchase my books on Bookemon or  Amazon. Thank you for reading. Leave a comment!