Tag: mental-health

BOOK, Harmonious Health 4 Life, Write Pray Recover

Fear Is A Liar – Love, Wendy

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As so many people are finding it challenging to navigate our current culture and climate due to our liberties and freedom being snatched, daily, I have created some easy to use, daily reminders, to keep us focused on our health, wellness and peace using our own personal agency and autonomy through constructive action…because we absolutely have choices…and because “Fear Is A Liar…”

Each morning, I will allow myself 30 minutes to validate how I am feeling, to practice radical acceptance of world events, and to grieve the loss I feel of all that has been stripped of my freedom. 

I will then leave it there on the shelf until the next morning, and continue about my day with conviction and purpose in obtaining my goals…unapologetically!

Never at night before bed. Before bed, I will remind myself that my fear is spewing a narrative based on that day’s events and my worst fear of demise, without fact. 

Every day, I will remind myself to protect my peace and wellness so that I will be in full health physically and mentally in order to live, laugh, love and learn, and that positive change is inevitable.

I will remind myself that I have no power over helping others in this crisis. I will focus solely on my own well-being and send loving thoughts to anyone else struggling. When my wellness cup is full, I am able and willing to support others. I will not cause myself emotional or physical bankruptcy where I will deplete my necessary innate resources that I need to reach my goals, to live my best life in these challenging times, and so that I may invest in my future, and in the future of my loved ones.

I will use my breath to regulate my emotions, and remind myself that I can always choose peace rather than my catastrophic thoughts. (Breathe in deeply 4, hold for 2, exhale 6.)

Each day, I will choose a word of the day that describes my victories to remind myself of my strong will and mindset.

Lastly, I remind myself that I can always call a trusted friend or loved one for support, and that I am loved by the Universe who is dedicated to helping me to achieve my goals. I will listen for spiritual guidance and ask for spiritual support whenever I need a loving reminder that all is well.

I am never alone. ❤️

Use one or all of the above as a personal mantra to connect to your inner strength and balance.

In these troubling and uncertain times, I am sending my love, hugs and support for your well being…body, mind and spirit.

Take care of yourself. Never give away your power by depleting your mental and physical strength to circumstances beyond what you can control.

Love and blessings,

Wendy

BOOK, Harmonious Health 4 Life, Write Pray Recover

Resilience:For Wendy and David – Love, Wendy

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I was thinking on my way home from work yesterday that living in chronic pain is so humbling…I can never take one moment for granted…

I live with Lupus and hadn’t needed regular medication in five years as I managed it holistically…until now.

Living with chronic pain makes the small things feel sacred…the details more palatable…every quiet, manageable moment becomes a gift.

Our awareness of our humility is our deepest strength.

Here are four tiny practices that honor this insight without asking for more than you can give while you’re navigating any challenging situation with your health:

  1. One-breath gratitude once tonight before sleep. Take one long, slow inhale, and on the exhale name one small yet meaningful thing from today that made you feel stronger and at peace (a warm shower, a walk on the beach, a song you liked). That single moment trains the brain to notice tiny graces and successes. It reminds us of our power.

2. A moment of kindness to the body. Put a warm hand over your injured/painful area, soften your jaw, breathe 4 inhale, 1 hold it, 6 exhale…just once, and say aloud or silently to yourself, “I did what I could today. I showed up. I honored myself. I am worthy. I am healing.”

3. A “Humility Journal” (30 seconds). When you have a spare 30 seconds, jot down one word that describes what this day taught you (humility, steadiness, courage, patience). It’s just a quiet record by you, for you, of how you keep showing up.

4. Reflection and Warm Embrace. (From my book, Write Pray Recover:A Journey To Wellness Through Spiritual Solutions and Self Care “Today I am grateful for…”
Offer yourself a hug, a warm cup of your favorite beverage, time listening to your favorite music, or whatever a “self embrace” feels like for you…Love yourself.

You’re allowed to see the grief and feel the frustration, and the lesson at the same time.

I am resilient. I am becoming…

Love and blessings,

Wendy

BOOK, Harmonious Health 4 Life, Soul Notes, Write Pray Recover

Living with Lupus And Thriving in Recovery – Love, Wendy

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Living with lupus requires a great deal of determination and patience and willingness to listen to what your body needs and what it’s asking for…especially when you are an otherwise active person and your body just…S-T-O-P-S…

And if that isn’t enough to embrace…when you are living in recovery from prescription drug addiction, as I am, it is even more of a mindful experience where I must choose only what will promote my wellness, as I do not accept any prescriptions that contain codeine and the like as that was my addiction…

So in the past 13 years of my “Wellness In Recovery…” I have learned many alternative solutions to soothe chronic pain and anxiety which I choose every time…and I am open to an integrative approach, as I write about in my book, Write Pray Recover:A Journey To Wellness Through Spiritual Solutions and Self Care.

For me, as I continue to heal from a serious Lupus flare, I am choosing non-narcotic prescription meds that my rheumatologist has prescribed including steroids, in conjunction with my holistic practices such as gentle stretching, yoga poses, gentle walking, and of late, learning a little bit about Qi-Gong. One of my mantra’s is “Mindset over Movement…Movement over Medication.”

In addition, I do a significant amount of breath work to literally breathe in, or lean into the pain rather than tense up my joints and muscles where my body is able to relax as I use my mantra, “With each breath and step I take, I am healing.”

Organic foods, hydration, meditation/prayer, and surrounding myself with loved ones are just as important in promoting my own wellness.

My ongoing recovery from addiction and my desire for thriving in wellness is my most important intention and purpose. It is the foundation of my life.

Lupus is so unpredictable and this flare was triggered by a disc herniation and nerve impingement. Lupus invaded all of my joints and muscles, and halted any movement of my body…and in the moment that I realized that I could no longer move freely…I surrendered. (Read Chapter 13-“Surrender:The Peace of Knowing”) in my book.

I am moving slowly these days with purpose. Lupus is slowly subsiding…I am regaining my strength…And through the stiffness and heaviness, I choose to move. I am able to move. I set an intention to move and to be cognizant of how much my body is able to sustain…and then I rest accordingly.

I use deliberate breath work, and I listen and feel what my body has the ability to do each day…and sometimes it changes throughout the day…and I honor whatever that looks like.

For someone else, the right balance of care may look different, and I encourage you to find what resonates with you under the “umbrella” of healing, and implement it into your daily practices.

My wellness is my most important tool…through self care of healthy practices and a mindset of “With each breath and step I take, I am healing.”

From my book, Chapter 4:Self Care…“Think of it as you would your bank account. You must continue to replenish your bank account as your bills come in each month, otherwise your account becomes depleted, or even bankrupt. You must think of your wellness account in the same way! We have so many demands on our time and energy each day. If we do not replenish our wellness account, and we continue to “give out” our energy to all of the demands, we will go into debt, energetically, and become physically, mentally and spiritually bankrupt.”

“We must make the time for ourselves, through healthy practices, to experience wellness.” Wellness is ALWAYS a choice. My choice is to always live each day through healthy practices that support my health and wellness goals year round so that my body remembers exactly how to heal when I experience a flare. The brain remembers the rhythm of resilience, and it signals the body to return to balance, peace, and healing.

“Self care is the actions that we take to achieve wellness, and wellness is where we stand in our power!”

“With each breath and step I take, I am healing.”

Love and blessings,

Wendy

Author Bio

Wendy Blanchard, M.S., INHC is an author, speaker, and Integrative Nutrition Health Coach specializing in holistic wellness and recovery. She is the author of Write Pray Recover: A Journey To Wellness Through Spiritual Solutions and Self Care and is currently writing her second book, Soul Notes. Wendy is passionate about guiding others to sustainable wellness through spiritual solutions, self-care, and integrative practices.

BOOK, Soul Notes, Write Pray Recover

What Do You Think? – Soul Notes – Love, Wendy

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Just observe your thoughts…welcome them, so that you can release them rather than replay them on a loop of skewed perception or a story you’ve been telling yourself without authentic facts or evidence.

Remind yourself: this is only something you are thinking—influenced by experience, bias, learned behaviors, or environment. It is perspective, but not necessarily reality.

When we refrain from assigning meaning to every single thought, we create space to recognize its “performance.” In that moment, we owe it to ourselves to bow out in order to use discernment to rewrite the script.

Choose the opposite thought for a moment…what does that look like? What does it feel like in your body? You may discover a doorway to peace, where you recognize that you are not your thoughts—you are the observer with the power to shift them.

Ask yourself, “What else could this thought mean?”

Mantra: “I use deliberate thinking and discernment to understand my thoughts and feelings.”

BOOK, Soul Notes, Write Pray Recover

Roadblocks to Love:Soul Notes – Love, Wendy

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People don’t connect the way they used to…or love the way they used to. Something has changed.

Relationships now feel like a complicated road map. Turn to the left and you’re met with a brick wall. Turn to the right and you’re on a one-way street. Try to turn back, and there are barriers blocking your way…

Roadblocks to love.

It’s as if we’ve all been caught in endless “traffic”…so much noise, so much exhaustion that we no longer have the energy for the commitment of a long lasting, winding journey of true intimacy. We take the quickest route, the shortest visit, the surface-level conversation that demands the least of us — where most people I meet seem to feel “safe.”

I see it in the “Good Morning, how are you?” that is mumbled as they never stop to make eye contact…not authentic…and the times when we are experiencing hardship, heartbreak, or pain and those “safe” in their own cocoon look the other way in order to avoid a conversation that could be uncomfortable. People have forgotten how to offer empathy.

But I remember another way. When I was growing up, and even when my children were growing up, we greeted each other with a kiss on the cheek, a hug, and a smile. Connection was natural, tactile, warm and animated. Today it’s barely a hug, sometimes just a tap where one barely leans in…a gesture that says, “Don’t get too close.”

What has happened to humanity? Have we become so afraid of intimacy that we keep love at arm’s length?

I believe we have. Fear has replaced trust. Self-protection has replaced presence. And yet…my heart still longs for the genuine embrace, the unhurried conversation, the love that lingers.

So I choose to keep loving the “old way.” To keep showing up fully. To keep offering a hug, a smile, and a heart wide open. Because even if the world has changed, my love, my compassion, my authenticity remains.

Love and blessings,

Wendy

BOOK, Soul Notes, Write Pray Recover

Foolish Games:Soul Notes – Love, Wendy

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You can never build trust with someone who runs from accountability.
And…you can never grow with someone who sees boundaries as a personal attack.
They don’t reflect…they deflect.

They don’t communicate…they react rather than respond constructively.

Never allow what someone else brings the table be the only thing you have to eat.

And…strive to be respected, rather than to be liked.

Love and blessings,

Wendy

BOOK, Soul Notes, Write Pray Recover

Stillness in a Turning World:Soul Notes – Love, Wendy

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Reflection
This Soul Note was written in the early morning hours, when pain and uncertainty had been my unwelcome companions for many days. My body felt fragile, my heart was tender from recent loss, and yet… the quiet of dawn reminded me that even in struggle, every moment is a gift.

Stillness is not the absence of movement — it is the presence of awareness. I realized that life keeps turning whether we are ready or not, but we can choose to anchor ourselves in the now. In stillness, gratitude blooms. In stillness, we heal.

Stillness in a Turning World

Each day is precious.
Each hour is precious.
Each moment is precious.
Each second is precious.

Experience each one fully — in its presence, in real time.
Direct your energy into each fleeting moment.
Direct, and redirect.
Experience every experience in wonder… in awe… in gratitude.

Savor.
Contemplate.
Experience.

Even as the world turns and time moves on,
the soul can remain still — anchored in the now.

Seconds turn into minutes… into hours… into days… into weeks… into years…
in an “untimely manner.”

Ask yourself, “How can I re-direct my experiences and thoughts into the present moment?

Mantra: Between the stillness and the passage of time…I breathe, and I experience each moment.

Love and blessings,

Wendy

BOOK, Soul Notes, Write Pray Recover

Chasing to be Chosen – Love, Wendy

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Chasing to be chosen is a trauma response.
Your nervous system is running on an old program where you thought you had to earn someone’s love. You’re confusing inconsistency with connection. Sometimes, people idealize the other person or the potential of the relationship, overlooking the red flags of inconsistency.

“In some cases, inconsistent behavior can be a form of manipulation, where one person is keeping the other “on their toes” to maintain power and control.”

Take back your power. YOU are worthy in every moment without anyone else’s validation.

Familiar doesn’t mean healthy. It may feel like home when you haven’t felt anything different in relationships, including with your caregivers as a child. If it felt like chaos and dysfunction, that’s what “home“ feels like to you… this is your comfort zone…where you feel safe.

So when they pull away, it feels like you are “homeless.” And when they come back, even if it’s for a second, your “home” is actually a dopamine rush that settles your mind and nervous system only for a minute until they disappear..again…and they will.
It’s an addictive cycle of chaos…of control…certainly not love.

Set healthy boundaries to protect your overall wellness. You are not responsible for their inconsistent, dysfunctional behavior.

A true connection is built on mutual respect, consistency and an eagerness to support the other person in fulfilling their needs and enhancing their well being…reciprocity…not causing them constant confusion and dysregulation of their nervous system.

Rather than romanticizing, or excusing their behavior, create a grounding anchor mantra where you speak the truth of their harmful behavior. This is your boundary and clarity statement — it keeps harmful energy out.

Your brain can’t hold both “he loves me” and “his behavior is harmful to my well being” in focus without blurring them. This separates them so you stop merging them into one person.

The minute you begin to replace the romanticizing with the TRUTH of their inconsistent and harmful behavior, you guide your brain back to the truth of the “relationship.”

Suggested Mantra: The man I loved exists only in moments. The man I must protect myself from is the one who always returns.

Love and blessings,

Wendy

BOOK, Soul Notes, Write Pray Recover

Get Ready – Redesigning a Blank Space – Soul Notes – Love, Wendy

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Aging means change. And change is inevitable at every stage of life. The earlier we learn to “go with the flow,” the easier the adjustments become. Aging is fortuitous AND by design — it is the life experience unfolding.

We may begin to notice changes that require us to be flexible in accepting ourselves and others. Movement that once felt effortless may now call for extra rest and mindful recovery. Our minds might need more deliberate stimulation to maintain brain health and cognitive performance. Our bones and teeth often require more attentive care due to natural wear and tear, decreased bone density, and increased vulnerability to disease. Enamel thins, gums recede, and bone loss can occur, making teeth more sensitive and susceptible to decay. Age-related health conditions and medications can further complicate oral and skeletal health, making proactive care essential.

As we age, we may find ourselves single more often, spending much of our time “solo.” Rather than seeing this alone time as emptiness, we are invited to view it as a sacred space for re-discovery and exploration of self.

And yet, just like running against the wind, aging can feel like pushing through invisible resistance — a force that slows us down but also strengthens us if we meet it with grace. It invites us to dig deeper into our resilience, find new rhythms, and align with what matters most. Rather than resist the resistance, we can learn to lean into it — with wisdom, softness, a sense of humor, inner direction, and outer destinations that re-awaken our senses to the life experience.

As we age, relationships naturally evolve — especially with our adult children. We may no longer be needed in the same way, and that shift can feel both liberating and tender. There may be a grieving of what was, even as we honor what still is and what is yet to come. Likewise, our relationship with Spirit may deepen or be redefined, shaped by lived experience, questions, and quiet longings. Aging asks us to stay open — to new ways of connecting, listening, and loving, even when the form changes.

Loss often becomes a deeper part of life’s fabric as we age. We may grieve the death of a partner, a once-vibrant love, or the imagined future we never got to live. These griefs don’t disappear with time — they become sacred landmarks on the map of our becoming. And yet, even in the ache, we may find ourselves surprised by the stirrings of new affection, new companionship, or a new kind of love. The heart, seasoned but still tender, may quietly ask: Is it possible to open again? Aging doesn’t mean closing the chapter on love — it means learning to love with more presence, patience, and depth than ever before.

To age is to live in motion — not just outwardly, but within. It is the art of becoming softer and stronger all at once. Of meeting the changing terrain of body, mind, and heart not with fear, but with curiosity. It asks us to lean into the wind, to make peace with solitude, to laugh often, and to love bravely — even after loss. It calls us to stay rooted in our inner direction, while still seeking outer destinations that awaken wonder.

Aging is not the closing of a story. It is a deeper chapter — one rich with nuance, memory, humility, and growth. We are not fading; we are refining. And in that sacred refinement, we may just find a version of ourselves we’ve waited a lifetime to meet.

Mantra:

I embrace the gifts of my journey, honoring the wisdom and grace that come with each passing day.

Journaling Prompt:

Take a quiet moment to reflect on your journey through aging. Write about a specific experience, insight, or relationship that has grown richer or clearer with time. How has this shaped your understanding of yourself and your life? What feelings of gratitude arise as you honor this wisdom?

BOOK, Harmonious Health 4 Life, Soul Notes, Write Pray Recover

What’s Your Story? – Soul Notes – Love, Wendy

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Our minds are always speaking at us…to us…chattering words and stories that are on a loop of repeat, and that which we have internalized. 

The stories you tell yourself shape how you feel, how you see others, how you witness your environment…and how you behave.

These inner narratives can either promote joy and wellness using dis-cernment…or they can promote dis-order, dis-ease, dis-appointment and dis-illusion…

These stories can also influence the choices that you make…it can make you question your worth…

Today, ask yourself…”Which of these narratives serve me? Are they fact or fiction?

Am I just used to telling this story so often that I have come to believe the narrative that was perhaps originally spoken by someone else? Which stories are keeping me stuck? Do I want to continue to tell this story? How does it make me feel as I share my story? What would a gentle rewrite sound like, look like, feel like?

When we understand that our inner dialogue is created by our instilled beliefs, judgments, memories, fears and even our hopes, and that they are not necessarily truth, we take back our power to be able to write a new narrative. 

When we recognize that these stories are subjective and interpreted by our experiences, our culture and even our emotions…we have the awareness of their origin, and have the opportunity to take the first step in our own transformation.

And…transformation does not suggest that we ignore the reality of our experiences. It suggests that we choose a wider lens where we observe ourselves in our experiences with self compassion and even curiosity as to the possibilities of the meaning of these experiences. 

When we use forward thinking and use discernment to internalize meaning…we provide ourselves with a narrative of a “growth mindset” versus a “fixed mindset” or, where “A fixed mindset can physically prevent you from learning from mistakes, while a growth mindset can empower you to perceive mistakes as learning”…where change is a choice.

Ask yourself, 

“What narrative do I want to tell myself moving forward? How does this new narrative support a growth mindset and my well-being?”

Mantra:
I am learning to use discernment for a more forward thinking, wider lens of my experiences that promotes self nurturing, self compassion and self empowerment.

Love and blessings,

Wendy