There’s something magical that happens when you pause—just for a moment—and breathe in gratitude. The world doesn’t change instantly… but you do. The edges soften. The noise quiets. Your heart opens just a little wider. And suddenly, the ordinary becomes extraordinary.

When you pair this daily practice with the gentle support of doTERRA’s pure tested-grade essential oils, that magic becomes even more tangible. Aromatic molecules meet mindful intention, and together they create openings for joy, peace, clarity, and presence.

This month, I’ve been leaning deeply into this pairing—gratitude + aroma—and I’m excited to share these simple, soul-nourishing practices with you.

Why Gratitude + Aroma Work So Beautifully Together

Gratitude anchors you. Essential oils activate your senses. Together, they shift your emotional state in seconds. While journaling or speaking gratitude aloud engages the mind, aromatic blending communicates directly with the limbic system—your emotional command center—helping the heart and body catch up with what your mind already knows:

There is beauty here.
There is blessing here.
There is enough.
You are enough.

Aromatic Companions for a Grateful Heart

Below are some of my favorite doTERRA blends and single oils for building or deepening your gratitude practice—each one supporting the heart, mind, and breath in a different, beautiful way.

✨ Citrus Bliss® — The Joy Igniter

There’s a reason we instinctively smile when we smell citrus. Citrus Bliss blends wild orange, lemon, grapefruit, mandarin, bergamot, tangerine, and vanilla—inviting a burst of sunshine into your day.

Use it when:
You want to feel brighter, lighter, or inspired. Add a drop to your palms, inhale deeply, and speak three things you’re grateful for aloud.

Why:
Citrus oils have uplifting and energizing aromatic properties that support emotional rejuvenation and promote positive feelings (doTERRA, 2023a).

✨ Balance® — The Grounding Blend

Balance feels like stepping onto soft earth after a long day. Spruce, frankincense, blue tansy, ho wood, and osmanthus work together to create a calming, steadying aroma.

Use it when:
Your mind is racing, your emotions feel scattered, or you want to reconnect with the present moment.

Why:
Tree oils contain grounding aromatic constituents that can help the mind and body experience greater calm and stability (doTERRA, 2023b).

✨ Frankincense — The Heart Opener

Frankincense has long been known as the “oil of truth,” and for good reason. Its rich, resinous aroma encourages deeper breathing and a fuller sense of connection—both inward and upward.

Use it when:
You’re journaling, reflecting, praying, or giving thanks for something tender or powerful.

Why:
Frankincense’s centering and focusing aromatic compounds support emotional balance and deeper reflection (Buckle, 2015).

✨ Spikenard — The Deep-Rooted Stillness Oil

Spikenard carries an ancient, grounding aroma—earthy, warm, and quietly powerful. It invites you to slow everything down and listen beneath the noise.

Use it when:
You crave deeper stillness, spiritual grounding, or a moment to reconnect with your inner wisdom.

Why:
Spikenard’s soothing aromatic profile is traditionally used to promote relaxation, calm, and emotional centering (doTERRA, 2023c).

✨ Helichrysum — The Emotional Renewal Oil

Known as the “Everlasting” or “Immortelle” flower, Helichrysum encourages emotional resilience. It’s gentle, comforting, and incredibly supportive when gratitude feels just out of reach.

Use it when:
You’re healing, releasing emotional patterns, or wanting a fresh, hopeful mindset.

Why:
Helichrysum’s aromatic compounds have long been associated with renewal, comfort, and emotional support (doTERRA, 2023d).

✨ Lime — The Bright-Hearted Encourager

Lime’s vibrant, lively aroma brings clarity and forward motion. It’s perfect for mornings or moments when you want to cultivate optimism.

Use it when:
You’re setting intentions, starting your day, or need a little spark of energy.

Why:
Citrus oils like lime offer uplifting and energizing aromatic benefits that help cultivate positive emotional states (doTERRA, 2023e).

✨ Beautiful® Body Mist — The Worthiness Whisper

With Bergamot, Lime, Frankincense, and Osmanthus, Beautiful® is the blend that reminds you of your own inner light. The body mist turns gratitude into a whole-body, sensory experience.

Use it when:
You want to feel grounded in your body, uplifted in your mindset, or wrapped in a moment of self-worth.

Why:
Beautiful® was crafted to evoke feelings of radiance, courage, and self-compassion, promoting emotional wellbeing through its bright yet grounding aromatic blend (doTERRA, 2023f).

✨ Harvest Spice® — The Cozy Gratitude Blend

Warm, nostalgic, and deeply comforting, Harvest Spice® brings feelings of connection and belonging. It’s gratitude in aromatic form.

Use it when:
You’re cultivating family connection, celebrating blessings, or creating a cozy environment for reflection.

Why:
Spice oils have warming and uplifting qualities that promote comfort, joy, and togetherness (doTERRA, 2023g).

✨ Wild Orange — The Spark of Joy

Wild Orange is the essence of optimism. Its sweet, bright aroma makes gratitude feel effortless.

Use it when:
You want to amplify joy, reset your mood, or add brightness to your gratitude journal or diffuser practice.

Why:
Wild Orange’s energizing and mood-enhancing aromatic compounds inspire feelings of joy, creativity, and positivity (doTERRA, 2023h).

Gratitude Diffuser Blends

If you want to elevate your gratitude practice even more, consider creating a gratitude “atmosphere” in your home or workspace. Diffusing blends with citrus, woods, spices, and resins can shift your emotional state before you ever pick up a pen or whisper a thank-you. These aromas bring warmth, expansion, and presence into the air around you—making gratitude feel more natural, accessible, and embodied.

A Simple Daily Gratitude Ritual

Try this practice for a week and notice the shift:

Choose your oil. Pick the one your heart needs today: Joy, grounding, stillness, renewal, or brightness.
Breathe it in. One deep inhale with your hand over your heart.
Speak or write one thing you’re grateful for today.
Close with a grounding exhale.
Carry the aroma—and the gratitude—with you.

Five steps. One minute. A completely different day.

When Ordinary Becomes Extraordinary

Here’s what I’ve learned after years of helping others reconnect with themselves:

Gratitude doesn’t ignore the hard things.
It simply helps you remember the good things, too.

And essential oils don’t fix your life.
But they can shift your energy, soften your breath, and help your heart receive what your mind already knows:

There is still wonder.
There is still goodness.
There is still so much to be grateful for.

Whether you’re, starting a journal practice, a pro at gratitude, or simply pausing to appreciate what’s right in front of you, know this:

Every single breath of gratitude opens the door to an extraordinary life.
One moment… one aroma… one blessing at a time.

Gratitude Journal Download

References (APA 7)

Buckle, J. (2015). Clinical aromatherapy: Essential oils in healthcare (3rd ed.). Elsevier.

doTERRA. (2023a). Citrus Bliss® essential oil blend. https://www.doterra.com
doTERRA. (2023b). Balance® grounding blend. https://www.doterra.com
doTERRA. (2023c). Spikenard essential oil. https://www.doterra.com
doTERRA. (2023d). Helichrysum essential oil. https://www.doterra.com
doTERRA. (2023e). Lime essential oil. https://www.doterra.com
doTERRA. (2023f). Beautiful® body mist. https://www.doterra.com
doTERRA. (2023g). Harvest Spice® essential oil blend. https://www.doterra.com
doTERRA. (2023h). Wild Orange essential oil. https://www.doterra.com

Healing Journey, Making a Difference, Self-Discovery

Cultivating Gratitude in November — And Beyond

October 29, 2025November 20, 2025 Beyond Possibilities

The crisp November air holds a subtle invitation: to pause, inhale deeply, and turn the gaze inward with a heartfelt “thank you.” I am grateful for those who trust me as their mentor, Essential Oil Coach, and Emotion Code, Body Code, and Belief Code Practitioner. I am thankful to those who follow me on the various platforms and hope you find value in what I share. Thank you for joining me on this journey.

As the golden leaves shift into quiet rest, so too can we shift from doing to being grateful. For many years I’ve taken this month to share one daily gratitude post on social media—and this year I’m inviting you to join me. Let’s explore why this matters: the science of gratitude, how it influences our health, and how simple daily practice can ripple into our wellbeing and community.

Why Gratitude Matters: The Research Story

Gratitude is more than a feel-good notion. In psychological science it’s defined as “the appreciation of what is valuable and meaningful to oneself; a general state of thankfulness and/or appreciation” (Wood, Joseph, Lloyd, & Atkins, 2009).

Here are several evidence-based benefits:

1. Mental & Emotional Wellbeing

Gratitude correlates with greater happiness, more positive emotions, and improved life satisfaction (Harvard Health, 2021).
A meta-analysis of 64 randomized trials found gratitude interventions led to significant improvements in mental health: fewer symptoms of anxiety (−7.8 %) and depression (−6.9 %) (Jans-Beken et al., 2022).
Gratitude writing specifically (vs. general expressive writing) decreased stress and negative affect in a one-month follow-up (Schanche et al., 2020).

2. Physical Health & Sleep

Gratitude is associated with better sleep quality, reduced fatigue, fewer physical symptoms, and improved cardiovascular markers (Harvard Health, 2024).
Individuals with higher dispositional gratitude report greater vitality, less anxiety, and better self-rated physical health (Hill & Roberts, 2011).

3. Brain, Body, and Neural Pathways

Neuroscientific work shows gratitude activates brain regions tied to reward, social bonding, and emotional regulation (Fox et al., 2015).
Gratitude journaling helps “rewire” the brain—shifting attention toward noticing positives and strengthening social connections (The Resilience Project, 2023).

4. Relationships & Community

Gratitude strengthens social ties. Expressing thanks signals that we’ve received value from someone else, fostering trust, connection, and prosocial behavior (Greater Good Science Center, 2016).
The ripple extends beyond the individual; by nurturing gratitude, we also nurture environments of appreciation, kindness, and resilience.

How This Matters for You — And for Us Together

As I share my daily “gratitude” posts throughout November with you, here’s what I’m inviting—and what you might discover:

Resilience under pressure. Life brings stress, uncertainty, pain—yet research shows gratitude buffers against anxiety, depressive symptoms, and even lowers physical complaints.
Foundational self-care. While we often think of self-care as what we do (exercise, essential oils, sleep routines), gratitude is what we become—an orientation, a noticing.
Embodied payoff. Better sleep, less fatigue, improved mood—these aren’t extras; they’re foundational to showing up fully in your life, relationships, and purpose.
Shared transformation. When you join the daily gratitude practice with me, we create a collective momentum—a shared shift toward noticing, naming, and appreciating the good. That communal energy amplifies the individual benefits.

How to Participate: A Simple Framework

Here’s how you can join in this year’s November gratitude journey—with flexibility built in so it fits you.

Download your free Gratitude Journal. (below)
Begin by downloading my Beyond Possibilities Gratitude Journal, designed to guide your daily reflections and deepen your awareness of what’s good in your life. It includes space for 3–10 daily gratitude entries, inspiring prompts, and weekly reflection pages. (Download link coming soon!)
Choose your medium.
Whether it’s your downloaded journal, a digital notes app, or a social-media post—pick the format you’ll stick with.
Keep it manageable.
Research suggests that recording 3 to 10 items per day tends to produce optimal benefits (more than 10 may dilute impact).
- For example: “I’m grateful today for…” followed by 3–5 things.
- You may also pick a theme of the day (health, connection, nature, small joys, acts of kindness).
Be honest & intentional.
Gratitude doesn’t mean ignoring challenges—it means also noticing what’s good despite them. Authenticity matters more than perfection.
- A suggested prompt: “What happened today that I might normally overlook—and how did it matter?”
- Another: “Who made a difference for me today—and how can I thank them?”
Share the ripple.
Post what you’re grateful for on my daily gratitude post—either on LinkedIn or Facebook.
Join the conversation, celebrate others’ moments of gratitude, and invite friends or family to participate.
Or share on your own social media with the hashtag #BeyondGratitude to connect our growing community of thankfulness.
Reflect weekly.
At the end of each week in November, look back—What patterns emerge? What small things became big? What surprised you? This reflective pause deepens your practice and anchors your learning.

Gratitude Journal Download

Why This Year Feels Especially Right

Given the fullness of our lives—with our personal healing journeys, essential-oil routines, emotional body work, stress-management, and self-care practices—layering in a gratitude practice is like adding a powerful support beam under the rest of the structure. It doesn’t replace anything you’re doing; it helps everything you do work better.
Plus, once gratitude becomes a habit, its benefits persist and compound over time.

In Closing

I invite you to step into November together—each day noticing something you are grateful for, sharing it if you choose, and inviting others into the circle. Let’s watch how small moments of thanks can build into greater resilience, deeper joy, stronger relationships, and more vibrant health.

With heartfelt thanks for you—for showing up, for choosing healing, for being part of this community. Here’s to a month of gratitude, connection, and transformation.

References

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
Fox, G. R., Kaplan, J., Damasio, H., & Damasio, A. (2015). Neural correlates of gratitude. Frontiers in Psychology, 6(1491). https://doi.org/10.3389/fpsyg.2015.01491
Greater Good Science Center. (2016). How gratitude changes you and your brain. https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
Harvard Health. (2021). Giving thanks can make you happier. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
Harvard Health. (2024). Gratitude enhances health, brings happiness — and may even lengthen lives. https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071
Hill, P. L., & Roberts, B. W. (2011). Examining the pathways between gratitude and self-rated physical health. Psychology & Health, 26(9), 1057–1072. https://pmc.ncbi.nlm.nih.gov/articles/PMC3489271/
Jans-Beken, L., et al. (2022). The effects of gratitude interventions: A systematic review and meta-analysis. Frontiers in Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/
Schanche, E., et al. (2020). A brief gratitude writing intervention decreased stress and negative affect. Frontiers in Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC8867461/
The Resilience Project. (2023). Gratitude and the benefits of journaling. https://theresilienceproject.com.au/at-home/wellbeing-hub/gratitude-and-the-benefits-of-journaling/
Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43-48.

Energy Healing, Healing Journey, Health, Self-Discovery

Movement and Emotion: The Science of Feeling Through Motion

October 17, 2025 Beyond Possibilities

Have you ever noticed how your body naturally moves with your emotions? You bounce when you’re happy, curl in when you’re sad, or tense your shoulders when you’re stressed. These patterns aren’t random — they reflect how the brain and body communicate through posture, physiology, and feeling. Research confirms what movement and healing traditions have long understood: movement changes emotion, and emotion changes movement.

Now, before I go too deep, you don’t have to overthink it. You can work through your emotions by simply putting on your favorite music and letting your body move to the music naturally. I also love doing AromaDance or Mindful Movement to move through my emotions.

The Somatic Basis of Emotion

Emotions aren’t only “in your head.” They’re embodied experiences involving the autonomic nervous system (ANS), muscle tone, breath, and interoception — our inner sense of how our body feels. When emotions are safely expressed through movement, the body can complete its stress cycle and return to balance. Movement therapies and somatic practices (e.g., gentle stretching, dance/movement therapy, rhythmic motion) have demonstrated reductions in cortisol, enhanced emotional regulation, and improvements in psychological well-being (Koch, Morlinghaus, & Fuchs, 2019; Wu, Li, & Zhang, 2023).

Joy: Expand, Express, Energize

Open-arm reach / chest opening
Expanding posture (arms wide, chest lifted) increases lung volume, influences the balance of sympathetic and parasympathetic tone, and signals openness and approach behavior — postures correlated with higher positive affect (e.g. expanded posture studies).

Light bounce / small hops
Gentle vertical bouncing raises endorphins and dopamine and stimulates spinal and vestibular systems for autonomic regulation.

Playful skipping / side-step
Rhythmic side-to-side locomotion with arm swing boosts mood, supports motor coordination, and taps into play systems.

Wiggle / spontaneous dance
Free, irregular movement (hips, torso, shoulders) enhances body awareness (interoception), modulates autonomic tone, and can increase positive affect (Koch et al., 2019).

Shake / tremor (gentle, spontaneous)
Small tremors or shakes help discharge stored motor tension and reduce autonomic hyperarousal, as in trauma-release (TRE) approaches.

Roll (gentle floor roll → stand)
Rolling shifts vestibular input and proprioceptive orientation, helping interrupt stuck tension patterns and inviting fluidity in the body.

Fear & Anxiety: Grounding, Soothing, Calming

Tap / hum
Gentle tapping or humming engages vagal pathways (via vibration) and supports parasympathetic activation, helping calm high arousal states.

Squeeze / hold (self-hug)
Applying gentle compression through a self-hug or forearm hold reduces cortisol and signals safety through proprioceptive feedback.

Sway / reach
Slow pendular motion with gentle arm reach soothes the vestibular system and offers predictable sensory input, helping regulate hyperarousal.

Sadness / Grief / Shame: Nurturing, Soothing, Softening

Brush / self-hug (gentle stroking)
Slow, affective touch activates C-tactile afferents associated with oxytocin release and supports calming networks.

Rock / squeeze (gentle rocking)
Rocking or gentle compressive movement engages vestibular regulatory systems, offering a soothing rhythm and containment for emotional processing.

Anger / Frustration: Safe Release, Grounding Power

Tense → release (clench / relax)
Voluntary muscle contraction followed by release modulates muscle spindle activity and helps the nervous system downregulate from tension.

Stomp / ground (foot strike)
Energetic foot strikes provide strong proprioceptive feedback and anchor excess energy into the ground, giving a sense of boundary.

Slam / push (controlled directional force)
Using controlled push or strike against a safe surface (e.g., wall, pillow) enables expression of force while reducing internal pressure and reactivity.

Peace / Calm / Confidence: Stabilizing & Centering

Ground / connect (rooted stance)
Soft squats, weight awareness in feet/ankles, and slow shifts help reestablish bodily stability and downregulate sympathetic tone.

Rest / restorative posture
Lying down with deep, diaphragmatic breathing stimulates the vagus nerve and promotes parasympathetic recovery.

Center / mindful micro-movement
Very gentle motions (neck rolls, shoulder circles) enhance interoceptive clarity and soothe the system, supporting self-regulation.

Pain / Fatigue / Recovery: Soothing, Flowing, Releasing

Settle / breathe (long exhale + micro shifts)
Slow, extended exhales paired with small posture adjustments relieve muscle guarding and support relaxation.

Ground / connect (light motion)
Gentle walking or standing awareness improves circulation and sensory grounding — beneficial for fatigue and mild pain.

Stretch / yawn / gentle mobilization
Stretching or yawning modulates muscle spindle feedback and encourages relaxation and renewed energy.

Why Somatic Movement Works

Interoception & emotional regulation: Improving body awareness strengthens emotion regulation capacity.
Rhythm & vestibular input: Repetitive movements (sway, rock, bounce) help regulate the autonomic nervous system.
Vocal + breath stimulation: Humming, sighing, and extended exhalation activate vagal pathways.
Free movement & dance: Encourages fluidity, creativity, and improved affect regulation (Koch et al., 2019; Wu et al., 2023).

Final Thoughts

Our feelings naturally manifest in the body. By intentionally choosing movement that mirrors or completes those expressions, we can help the body return to balance. Whether it’s a joyful stretch, a grounding stomp, or a slow restorative breath, each movement is a doorway to recalibration and liberation.

References

Dreisörner, A., & Junker, N. M. (2022). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Journal of Psychosomatic Research, 157, 110847. https://doi.org/10.1016/j.jpsychores.2022.110847

Eckstein, M., Kämmerer, D., Knafo, S., & Heinrichs, M. (2020). Calming effects of touch in human, animal, and robotic social interactions. Frontiers in Psychiatry, 11, Article 567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7672023/

Koch, S. C., Morlinghaus, K., & Fuchs, T. (2019). Effects of dance/movement therapy and dance on health-related psychological outcomes: A meta-analysis. Frontiers in Psychology, 10, Article 1806. https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01806/full

Lindgren, L. (2012). Emotional and physiological responses to touch massage (Doctoral dissertation, Umeå University). Umeå University Repository. https://www.diva-portal.org/smash/get/diva2%3A568111/fulltext01.pdf

Packheiser, J., et al. (2024). A systematic review and multivariate meta-analysis of touch interventions: Effects on cortisol, pain, anxiety, and more. Nature Human Behaviour. https://www.nature.com/articles/s41562-024-01841-8

Wu, J., Li, Y., & Zhang, T. (2023). Effects of dance movement interventions on psychological health in older adults: A meta-analysis and systematic review. Brain Sciences, 13(7), 981. https://www.mdpi.com/2076-3425/13/7/981

Family Life Education, Self-Discovery

The Human Growth Cycle: Living in a State of Continual Becoming

October 14, 2025October 9, 2025 Beyond Possibilities

Growth isn’t something that stops when we graduate or reach a milestone—it’s a lifelong rhythm that mirrors our natural cycles of expansion, integration, rest, and renewal. Just like the body adapts through training, the mind and spirit also move through seasons of growth, consolidation, and restoration. When we stay open to learning, evolving, and becoming, we honor both our biology and our potential.

The Science of Lifelong Growth

Research in human development and neuroplasticity shows that growth is not a linear path but a cyclical process (Baltes et al., 1980; Diekelmann & Born, 2010). Just as muscles strengthen through challenge and recovery, our minds expand through new learning, reflection, and rest. Each phase prepares us for the next, creating a sustainable rhythm for continual self-development.

This pattern—growth, consolidation, rest, and re-growth—can be seen across the lifespan when we maintain a growth-oriented mindset. Whether we’re learning a new skill, developing emotional intelligence, or pursuing higher education, this rhythm helps us balance ambition with integration and well-being.

Fixed vs. Growth Mindset: The Foundation for Lifelong Learning

Psychologist Carol Dweck (2006) describes two primary ways we approach our potential: a fixed mindset and a growth mindset.

A fixed mindset believes that abilities, intelligence, or talent are static. People with this mindset often avoid challenges, fear mistakes, and interpret setbacks as signs of inadequacy.
A growth mindset, on the other hand, understands that skills and intelligence can be developed with effort, perseverance, and learning. People with a growth mindset view challenges as opportunities and see feedback as a pathway to mastery.

Adopting a growth mindset doesn’t mean we never experience doubt—it means we stay curious and committed through it. For example, as I work toward my Bachelor’s in Human and Family Services, I’ve learned that real growth happens when I’m willing to be a beginner again—to learn, unlearn, and relearn. Each assignment or new theory isn’t just information; it’s an opportunity to stretch how I think, connect, and serve others more deeply.

In short: a fixed mindset seeks to prove itself. A growth mindset seeks to improve itself.

Putting the Science into Practice

Growth becomes sustainable when we intentionally cycle through learning, reflection, and renewal. Here’s how to make that rhythm work for you:

Plan a Growth Block:
Start by choosing a clear, measurable goal that stretches you. It could be completing a major course, earning a certification, or building a wellness practice. During this time, dedicate focus and consistency—track your progress and celebrate effort as much as outcome. (Dweck, 2006; Schoenfeld et al., 2019).

Schedule a Consolidation Phase:
After a period of intense focus, shift into integration. Reflect on what you’ve learned and apply it to real-life experiences. For instance, I weave what I’m learning academically into my holistic coaching and educational work. This phase allows the brain to consolidate neural connections and solidify new habits (Diekelmann & Born, 2010; Marzola et al., 2023).

Take a Rest and Maintenance Season:
Prioritize recovery. Protect your sleep, connection, and self-care. This is not “losing momentum”—it’s giving your body and mind time to absorb and adapt. Chronic overextension increases stress load and decreases creativity (McEwen, 1998).

(This is also the area that I need to work on. Recovery, rest, and self-care are not selfish or lazy; they are necessary mentally, intellectually, spiritually, and physically.)

Repeat with Intention:
When your energy renews, begin the next growth cycle with purpose. Continual learning keeps your life vibrant and aligned. Every new goal builds upon the foundation of the last (Baltes et al., 1980).

Your Personal Growth Cycle – Sample Timeline

Living in a State of Becoming

When we embrace a growth mindset, we see every season of life—whether it’s success, stillness, or struggle—as part of an evolving pattern. We’re not meant to stay in constant motion; we’re meant to grow, consolidate, rest, and rise again—wiser, steadier, and more aligned with who we’re becoming.

Continual learning isn’t just an academic goal—it’s a lifestyle of possibility.

I am excited to start applying this new awareness to my life, particularly in the areas of rest and recovery. As part of my next growth block, I am going to dive a little deeper into the Protective and Damaging Effects of Stress Mediators by Bruce S. McEwen, Ph.D. (McEwen, 1998).

References

Baltes, P. B., Reese, H. W., & Lipsitt, L. P. (1980). Life-span developmental psychology. Annual Review of Psychology, 31(1), 65–110. https://doi.org/10.1146/annurev.ps.31.020180.000433

Diekelmann, S., & Born, J. (2010). The memory function of sleep. Nature Reviews Neuroscience, 11(2), 114–126. https://doi.org/10.1038/nrn2762

Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.

Marzola, E., et al. (2023). Neuroplasticity and learning: Integrating memory consolidation and behavioral change. Frontiers in Behavioral Neuroscience, 17, 112–128. https://doi.org/10.3389/fnbeh.2023.1102208

McEwen, B. S. (1998). Protective and damaging effects of stress mediators. New England Journal of Medicine, 338(3), 171–179. https://doi.org/10.1056/NEJM199801153380307

Schoenfeld, B. J., Grgic, J., & Krieger, J. W. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? Sports Medicine, 49(7), 1337–1355. https://doi.org/10.1007/s40279-019-01175-1

Family Life Education, Self-Discovery

Putting It All Together: Awareness, Word Choice, and Trust in Family Communication

October 8, 2025October 8, 2025 Beyond Possibilities

Family communication is often the heartbeat of connection. The words we choose, the tone we use, and even the body language we convey can either build bridges or create distance within our homes. While it’s easy to get swept up in the rush of daily life, learning to pause, reflect, and intentionally communicate can transform how our families relate to one another.

In previous blogs, we’ve explored the foundations of awareness, trust, and word choice in communication. Now, it’s time to put it all together — to take what we’ve learned and use it in real moments with those we love most.

Awareness: The Power of Pausing Before We Speak

Awareness is like turning on a light in a dark room. It helps us see clearly what’s really happening — both within ourselves and in the conversation unfolding before us. When parents recognize their emotional state before speaking, research shows they communicate more calmly, which encourages calmer responses from their children as well (Alejandra & Kataoka, 2017).

Before reacting to a situation — like a teenager missing curfew or a spouse forgetting to follow through — pause and check in with yourself. What emotion is surfacing? What need might be underneath that emotion?

Tools like Mel Robbins’ “5 Second Rule” (counting backward 5-4-3-2-1 before responding) can interrupt reactive thought patterns and help you respond from a place of calm intention. This practice of mindful awareness creates space for empathy to guide our words rather than frustration.

Word Choice: Creating Openness Through Language

Words carry energy. The difference between “Why are you always late?” and “I’m concerned you’re running behind — is there something you need help with?” is the difference between accusation and understanding.

Studies consistently show that positive word choice improves family connection and strengthens relationships over time (Family Strengths: Communication, 2020). Using “I-statements” is one of the simplest and most effective ways to do this. Instead of blaming or labeling, “I-statements” express feelings and needs without placing the other person on the defensive (The Importance of “I-Statements in Relationships,” n.d.).

For example:

“I feel worried when I don’t hear from you. Can we agree that you’ll text when you arrive home?”

That small shift creates collaboration rather than confrontation — and the tone of the conversation shifts from tension to teamwork.

Trust: Built in the Everyday Moments

Trust is not built in grand gestures — it’s built in consistency. Every small, respectful interaction lays a foundation for emotional safety and belonging. Research from Ouyang and Cheung (2023) found that when parents foster trust and model emotional regulation, young adults experience fewer depressive symptoms and stronger family bonds.

Nonverbal cues like tone, posture, and facial expressions often speak louder than words (Winsberg, 2022). When we model openness, children learn that vulnerability is safe. This kind of safety allows our teens and young adults to develop independence while still feeling supported — a balance essential for healthy family dynamics (Busby & Chiu, 2017).

It’s easy to overlook these small daily exchanges, but they are the building blocks of resilient relationships. As one review from Precision Family Therapy (2025) put it, strong communication nurtures empathy, mutual respect, and adaptability — qualities that make families thrive even through challenges.

Putting It Into Practice

Imagine this scenario: your 17-year-old borrowed the car and didn’t text when they got home.

Your instinct might be to say, “You never think about how worried I get!” But instead, you pause. You take a deep breath. You recognize that your reaction comes from fear, not anger.

Then you reframe:

“When I don’t hear from you, I worry because I care about your safety. How can we make a plan that works for both of us?”

This reframe integrates awareness (of your own emotions), word choice (using “I-statements”), and trust (inviting collaboration). The result? Connection instead of conflict.

Growth, Not Perfection

Improving communication is not about mastering perfection — it’s about making consistent, small shifts that ripple through our relationships. Each mindful pause, thoughtful phrase, and intentional act of trust brings us closer together.

As Forever Families (2020) beautifully explains, communication is both a skill and a reflection of love — one that strengthens every time we choose understanding over reaction.

So, take a moment today to reflect:

How can you pause more often before responding?
What words can you reframe to express care instead of criticism?
Where might trust need a little rebuilding — or acknowledgment?

Awareness opens understanding.
Word choice opens dialogue.
And trust opens hearts.

Communication Journal 3 Download

References (APA 7th Edition)

Alejandra, A. M., & Kataoka, S. (2017). Family communication styles and resilience among adolescents. Social Work, 62(3), 261–269. https://doi.org/10.2307/44652409

Busby, D. M., & Hsin-Yao Chiu, L. (2017). Perceived conflict styles of adult children and their parents: What is the connection? Journal of Child and Family Studies, 26(12), 3412–3424. https://doi.org/10.1007/s10826-017-0839-9

Family Strengths: Communication. (2020). Forever Families. https://foreverfamilies.byu.edu/family-strengths-communication

Ouyang, Q., & Cheung, R. Y. M. (2023). Mother–child versus father–child conflict and emerging adults’ depressive symptoms: The role of trust in parents and maladaptive emotional regulation. Journal of Adult Development, 30(2), 145–157. https://doi.org/10.1007/s10804-022-09431-1

Precision Family Therapy. (2025). The role of communication in strengthening family bonds. https://www.precisionfamilytherapy.com/post/the-role-of-communication-in-strengthening-family-bonds

The Importance of “I-Statements” in Relationships. (n.d.). Tony Robbins. https://www.tonyrobbins.com/blog/words-matter-you-vs-i

Winsberg, M. (2022). Speaking in Thumbs. Doubleday.