the ward method

Tag: mental-health

  • 4 Wellness myths we need to let go of.

    4 Wellness myths we need to let go of.

    Let’s be honest, wellness can feel like a full-time job these days.

    Between the endless green powders, sunrise yoga, and TikToks telling you that if you don’t meditate, journal, and drink lemon water before 6AM… you’re doing it wrong, it’s a lot.

    But here’s the thing: real wellness isn’t performative. It’s not curated. And it’s definitely not one-size-fits-all.

    So let’s bust a few myths that might be making you feel like you’re “not doing enough” when really, you’re doing just fine.

    1. You have to wake up at 5AM to be healthy

    Sure, early mornings work for some people, but if you’re not wired that way, that’s okay. Productivity doesn’t live exclusively in the AM. What matters more is creating a routine that feels supportive, not one that drains you before the day even starts. Sleep is sacred. Your timeline is your own.

    2. You need a perfect morning routine

    You don’t need a Pinterest-worthy ritual to “win the day.” A routine that works for you might look like drinking water before coffee, stepping outside for a breath of fresh air, or just giving yourself ten minutes of quiet before diving into work. The magic is in the intention, not the aesthetic.

    3. You need 15 supplements to feel good

    Supplements can be helpful, but they’re not a cure-all. Sometimes, what your body really needs is proper sleep, whole foods, hydration, and movement. Don’t get distracted by shiny wellness marketing. The basics are still the most powerful tools we have.

    4. Clean eating = clean living

    Let’s stop moralizing food. “Clean” eating often leads to obsessive patterns, guilt, and a disconnection from your body’s actual needs. Trust me. True wellness is flexible. It’s about nourishment and enjoyment. Your worth isn’t determined by your salad-to-cookie ratio.

    So what does real wellness look like?

    It looks like tuning into your body.
    Choosing rest when you’re tired.
    Moving your body because it feels good, not as punishment.
    Eating foods that energize you, not restrict you.
    And letting go of the pressure to fit into someone else’s version of “healthy.”

    Because the real flex?
    Taking care of yourself without the pressure to perform.

  • Finally choosing yourself?

    Finally choosing yourself?

    For the longest time, I was caught in this endless loop of trying to fit in, please others, and chase versions of myself that weren’t really mine. Maybe you’ve been there too, changing how you talk, dress, or even think just to make other people comfortable or to avoid rocking the boat.

    But somewhere along the way, I realized that choosing myself isn’t about selfishness. It’s about honouring the messy, complicated, beautifully imperfect person I actually am, and giving myself permission to live out loud in that truth.

    It’s not always glamorous or Instagram-worthy

    Choosing yourself doesn’t mean waking up one day and having everything figured out. It’s not a dramatic “mic drop” moment where you suddenly have all the answers or perfect confidence. For me, it was way more subtle, a slow peeling back of layers, little by little, until I stopped hiding who I was.

    It meant saying no to things that drained me, even when I felt guilty. It meant embracing my quirks and my weirdness without apology. It meant spending more time doing what lit me up, and less time trying to be what others expected.

    The freedom that comes from being unapologetically you

    When I started to lean into my own vibe, everything shifted. I noticed my energy felt lighter, my relationships deeper, and even my creativity blossomed. There’s a certain kind of power in knowing you don’t have to perform or pretend to be anyone else.

    Choosing yourself also means trusting that you’re enough exactly as you are. Not because you did something amazing or reached a milestone, but because you exist, and that’s enough.

    Why it’s worth the discomfort

    Here’s the real talk: choosing yourself can feel scary. You might lose people or face judgment. You might confront parts of yourself you’ve ignored or been afraid to face.

    But it’s also the only way to find true peace. When you stop bending to fit the world’s expectations, you start to create space for the people and experiences that actually belong in your life.

    So if you’re still figuring it out, that’s okay. Keep choosing yourself in small ways every day. Keep showing up as your messy, beautiful, authentic self.

    Because at the end of the day, you’re the one you have to live with, and learning to love that person? That’s everything.

  • Bye bye burnout.

    Bye bye burnout.

    Burnout isn’t always some big dramatic crash. Sometimes it’s just feeling done, your brain’s fuzzy, motivation’s MIA, and you’re scraping the bottom of your energy barrel but still expected to keep going.

    I wrote about this in my latest article for Odyssey Magazine’s 250th edition, a space I’ve loved for years because they get that wellness isn’t about perfection or hype. It’s messy, real, and often slow as hell.

    If you’re feeling stretched, stuck, or just tired-tired, these two simple habits helped me come back to myself when I thought there was nothing left to give.

    1. Set tiny boundaries that feel good

    This isn’t about shutting down your whole life. It’s the little things that add up, like ditching your phone 30 minutes before bed, saying no to one extra thing each week, or giving yourself permission to take a 10-minute breather every couple of hours.

    Boundaries aren’t mean or selfish. They’re the energy filters we all need to stay sane.

    2. Switch up your morning routine

    Routine can turn robotic fast. So I change one small thing every week, maybe I swap my usual coffee for tea, take a new route on my walk, or try a different playlist.

    It’s a simple way to remind yourself your day doesn’t have to feel like Groundhog Day. Small changes make a big difference.

    Burnout is a slow drip, but you’re not powerless. Tiny shifts like these helped me stop running on empty and start showing up for myself again.

    If you want to read the full article and get into more honest, no-BS wellness talk, check out Odyssey Magazine’s milestone issue, I’m so grateful to be part of it.

    So if you’re tired-tired, start here. Because your energy and your peace are the whole point.

  • June gloom got you spiraling?

    June gloom got you spiraling?

    You know that weird, foggy stretch of time where the sky’s grey for no reason, your motivation’s missing, and everything feels a little meh?

    Yep. June Gloom. It’s a thing. And if you’re anything like me, it messes with your vibe just enough to make you feel off, even when everything else seems fine.

    And while it’s not full-on seasonal depression, there’s definitely something about grey skies and that weird middle-of-the-year limbo that makes you question… everything?

    So if you’ve been feeling low-key tired, uninspired, or just kind of over it, here are 3 ways I’ve been dealing with the gloom, without pretending I’m suddenly a productivity machine:

    1. Romanticize your routine, even if it’s boring

    Yes, I said it. The only thing getting me through this grey weather is making my everyday routine feel like a low-budget indie film.
    Warm matcha in a real mug (not a to-go one).
    Reading a chapter of a book instead of doom scrolling.
    Putting on a playlist that sounds like main character energy in the rain.

    It doesn’t have to be aesthetic or perfect. Just intentional. A moody walk in a hoodie. Cooking something warm. Writing a list. Let the weather slow you down, in a good way.

    2. Stop forcing sunshine energy when you’re in a fog

    This one’s for my overachievers. You’re not lazy or broken if you don’t feel like doing it all right now. There’s nothing wrong with needing more rest, silence, or solitude when things feel heavy.

    Your body and brain are responding to lower light, lower serotonin, and the subtle stress of “mid-year pressure.”
    So instead of pushing, pause.

    → Take the pressure off.
    → Do what you can, then give yourself permission to chill.
    → Let yourself feel cozy, even if it’s June.

    3. Get outside, even if it’s just for 10 minutes

    Okay, hear me out, this sounds basic, but it actually helps.
    Even on cloudy days, natural light (especially morning light) can reset your circadian rhythm, boost your mood, and help you feel slightly more alive.

    Grab your hoodie, throw on headphones, and step out for a walk. Go to a yoga flow session. You don’t need to hit 10K steps or see the sun, just move. Let your eyes look far away. Let your brain defog a little. It’s underrated magic.

    June doesn’t always feel like summer mentally. Sometimes it’s grey skies, hot coffee, and being kind to yourself for showing up anyway.

    You’re not behind. You’re not failing. You’re just in a season. And it’s okay to meet it with softness instead of resistance.

    Now go pour yourself something warm, romanticize the fog, and maybe cry to a Slow Pulp song. You’re doing great.

  • Distraction is the enemy of vision.

    Distraction is the enemy of vision.

    We live in a world where everyone’s doing something.
    Launching something. Building something. Manifesting something.
    It’s constant motion, but what’s the intention behind it?

    Because here’s the thing no one really talks about:
    Distraction doesn’t always look like scrolling TikTok or binge-watching another comfort show.
    Sometimes, distraction looks like productivity. Like staying busy with everything but the thing that actually matters.

    We signal instead of do.
    We post about healing before we’ve even taken a breath.
    We say yes to everything because we’re scared of missing out, but end up missing ourselves in the process.

    The Age of Signaling

    In a hyper-online world, it’s easy to fall into the trap of signaling, showing people that you’re self-aware, evolving, healing, successful, whatever. And while there’s nothing wrong with sharing your growth, there’s a fine line between expression and performance.

    Are you actually becoming the person you want to be?
    Or are you just signaling that you’re on your way there?

    Because true vision, the kind that leads you to your purpose, isn’t loud. It doesn’t need applause.
    It’s quiet. Internal. Often messy and deeply personal.

    And it needs your full attention.

    Distraction Dilutes Clarity

    When you’re constantly consuming other people’s goals, routines, aesthetics, timelines, it’s easy to start questioning your own.
    You lose clarity. You lose time. You lose you.

    Distraction isn’t always the obvious stuff.
    It’s also:

    • Comparing your pace to someone else’s
    • Saying “yes” to things that feel like a “meh”
    • Getting caught up in aesthetics over alignment
    • Reaching for validation instead of connection

    And worst of all?
    Distraction keeps you almost fulfilled, busy enough to feel productive, but not grounded enough to feel purposeful.

    Vision requires boundaries

    If you have a vision for your life, a business, a book, a lifestyle, a version of you who feels more at peace, you need boundaries.
    With your time. With your energy. With your attention.

    That doesn’t mean being rigid or robotic.
    It means making space for the real work.
    It means tuning in instead of tapping out.
    It means choosing depth over noise.

    So how do you focus again?

    You don’t need a digital detox and a silent retreat (unless you want one).
    You just need to come back to yourself.
    One decision at a time.

    • Ask yourself: what am I doing right now, and is it aligned with where I want to go?
    • Stop signaling. Start building.
    • Let the vision be enough, even if no one claps yet.

    Because distraction may be loud, but clarity is louder, once you get quiet enough to hear it.

    You don’t need to look like you’ve got it together.
    You just need to stay connected to what actually matters.

    Let your vision lead.
    Not the noise.

  • 5 Affirmations that will actually shift your mood.

    5 Affirmations that will actually shift your mood.

    Let’s be real. Sometimes life just feels… heavy.
    Maybe you woke up on the wrong side of the bed, or the endless to-do list has you spiraling, or you’re just plain tired of carrying the weight of your own brain.
    We all have those days when our mood is less “I got this” and more “please send coffee and a hug.”

    That’s when I turn to affirmations, not the cheesy, crystal-gazing kind, but real, grounded little phrases I say to myself to get back on track.

    Here are 5 affirmations I use that actually shift my mood and help me breathe easier:

    1. “I am allowed to feel all of this.”

    Sometimes the best permission you can give yourself is to just feel.
    There’s no timeline on emotions, and telling yourself it’s okay to be upset, anxious, or even bored can take some of the pressure off.
    When I say this, it’s like telling my brain, “It’s okay. I see you. You don’t have to fix everything right now.”

    2. “This moment is temporary.”

    Nothing stays the same forever, even that weird cloud of stress or sadness you’re carrying.
    Reminding myself that whatever I’m feeling will pass helps me hold space without panicking or overthinking.
    It’s a small phrase that gives me big relief.

    3. “I don’t have to do it all today.”

    Perfectionism and burnout love to sneak in when your brain tells you you have to be perfect, always.
    This affirmation is a little rebellion against that.
    It lets me slow down, break things into chunks, and remember that progress > perfection.

    4. “I am enough just as I am.”

    Some days, the voice inside your head is your harshest critic.
    This one is a soft hug.
    A reminder that you don’t need to prove your worth or hustle harder to earn love or respect.
    You’re already enough, messy hair, overthinking brain, and all.

    5. “I choose to focus on what I can control.”

    There’s always going to be noise and chaos out there, but this affirmation grounds me.
    It’s about gently letting go of what’s outside my control and putting energy into what I can do, whether that’s a deep breath, a small task, or reaching out to a friend.
    It’s a reset button when everything feels overwhelming.

    I don’t chant them for hours or try to “manifest” a perfect day.
    Instead, I pick one that fits the moment, sometimes just whispering it under my breath when I’m in the shower, or writing it down in my notebook, or repeating it while making coffee.
    It’s the small, gentle reminders that add up over time.

    Give it a try.
    Next time you feel stuck or heavy, pick an affirmation.
    Say it out loud, write it down, or just sit with it.
    You might be surprised at how much a few words can shift your whole day.

  • How I’m adding warmth to my life this winter.

    How I’m adding warmth to my life this winter.

    Winter is a weird time.
    The days are shorter, the air is sharper, and everything just feels a little… heavier.
    Your energy dips. Your motivation goes MIA.
    And suddenly you’re wearing the same hoodie for four days and convincing yourself that avocado toast counts as emotional support.

    Same.

    But instead of fighting the season (or trying to pretend I love the cold), I’ve been learning to lean into it.
    To add little pockets of warmth to my day, not just physically, but emotionally too.
    And honestly? It’s been helping.

    Here’s how I’m turning winter into something soft, not suffocating:

    1. Romanticizing my night routine (just a little)

    The sun’s gone by 6PM anyway, so I’ve stopped resisting the early wind-down.
    I light my salt lamp. I take a long shower. Sometimes I read a few pages of a book I’ve already read 3 times (comfort).
    It’s not about doing more. It’s about softening into the evening.

    My new rule?
    Even if my day felt like chaos, I get to end it slowly.

    2. Dressing like i care about myself

    This sounds dramatic, but hear me out:
    Cosy = confidence.

    My go-to right now?
    A hoodie, relaxed jeans, a chunky scarf, loafers, and my oversized coat that makes me feel like the main character of an indie film.
    It’s comfy, effortless, and still makes me feel put together.
    Like I can romanticize the grocery store.

    3. Sweating it out in the sauna (or a hot yoga class)

    I didn’t realize how much I needed warmth from the inside out until I started doing hot yoga again.
    There’s something about stepping into a heated room that instantly shifts your mood.
    You sweat, stretch, breathe, and come out feeling like you just hit “reset” on your nervous system.

    Even 15 minutes in the sauna after a workout? Instant mental clarity.
    It’s like wrapping yourself in heat therapy and walking back into your life a little softer.

    4. Warmth as a mindset (and a bath)

    I used to feel bad about slowing down. Like I had to earn rest.
    Now? I’m making it part of the ritual.
    Slow mornings. Intentional baths. No phone. Just steam, music, maybe a few dramatic thoughts.
    Let your body catch up to your mind. Let your nervous system exhale.

    Sometimes the most productive thing you can do is stop rushing.

    5. Winter comfort, but make it breakfast

    Avocado toast. Matcha in your favourite mug.
    Winter makes me crave slow breakfasts with good music playing in the background.
    Food that feels like care.
    It’s not about being aesthetic, it’s about feeling held in the small moments.

    You don’t need to love winter.
    But you can still soften into it.
    You can still find tiny ways to feel warm, even when the air bites back.
    Salt lamps, hot yoga, long baths, your favourite hoodie, a meal that hits just right.
    That’s what this season is about.
    It’s the season of slowness, softness, and layering up (inside and out).

    And maybe that’s not so bad.

  • How to slow down before bed?

    How to slow down before bed?

    Let’s be real, we’ve all heard the basics:
    No screens before bed.
    Try chamomile tea.
    Do a calming meditation.
    Cool cool cool… but what if you’ve done all that and your brain is still hosting a late-night thought spiral with a guest list of every awkward thing you’ve ever said?

    Same.

    Lately, I’ve been trying two less obvious but really powerful ways to actually unwind at night, and they’ve been helping me slow down, breathe deeper, and feel like I’m easing into sleep instead of crash-landing into it.

    Let’s get into it:

    1. Narrate your night like a main character

    I know it sounds a little weird. But just try it.
    Instead of rushing through your night on autopilot, narrate it in your head like you’re in a film.

    “She walks to the kitchen barefoot, sipping her almond milk matcha. The window’s open. The world is quiet. She’s winding down.”
    Or:
    “She lets the day fall off her shoulders like an old coat. She’s done enough. She is enough.”

    It sounds silly, but it works. It pulls you into the present. It slows your pace.
    It turns the little things, washing your face, brushing your teeth, lighting a candle, into a ritual. A vibe. A soft reset.

    2. Create a 10-minute “unwind playlist” and listen with your eyes closed

    Not a podcast. Not a guided meditation. Not your usual music app scroll.
    Just a 10-minute playlist of songs that make you feel safe. Slow. Soft.
    Instrumentals, nostalgic tracks, even lo-fi. No lyrics, no screens, no pressure to “do” anything.

    Just press play. Lie on your bed or sit on the floor.
    Close your eyes. Let your nervous system catch up with your body.
    Sometimes slowing down isn’t about doing less, it’s about letting go a little earlier.

    You don’t need a perfect bedtime routine to rest well.
    You just need a moment where your brain and body agree:
    “Okay. We’re safe now. We’re done for today.”

    Try romanticizing your night a little more.
    Try music that soothes instead of stimulates.
    And most importantly, try being gentle with yourself. That’s where the real rest begins.

  • Why berries in the morning are my new serotonin hack.

    Why berries in the morning are my new serotonin hack.

    You know that feeling when your brain is foggy, your mood is meh, and your to-do list is giving “absolutely not”?
    Yeah, same.
    Lately, though, I’ve been doing one simple thing that’s weirdly helped: eating berries in the morning.

    Not because it’s trendy. Not because I’m trying to become a food influencer.
    But because… it works. And also because they’re cute.

    Here’s why this tiny habit is a big deal for your mood:

    1. Berries = serotonin boosters (naturally)

    Berries, especially blueberries, strawberries, and raspberries, are packed with antioxidants, vitamin C, and compounds that help support brain health and serotonin production.
    That’s the stuff that helps you feel calm, focused, and not like you’re spiraling by 10AM.

    They’re basically emotional support snacks. But make it science.

    2. They help with brain fog & focus

    Berries have been shown to improve cognitive function, aka helping you think clearly and stop forgetting why you walked into a room.
    They’re gentle on your system, light, and full of natural sugars that won’t crash you by 11AM.

    3. Starting your day with colour = instant mood shift

    There’s something so wholesome about a bright little bowl of berries in the morning.
    It feels like telling your body, “Hey, I care about you.”
    It’s soft. It’s nourishing. It’s that girl energy, without the pressure.

    How I do it:

    – handful of frozen blueberries in museli or yogurt
    – fresh strawberries with almond butter toast
    – or just a bowl on its own with a matcha, vibing in silence

    It’s not about being perfect.
    It’s about finding small ways to feel better, consistently.
    And if a handful of berries can help my mood, focus, and hormones?
    You bet I’m romanticizing the hell out of them.

    So yes, this is your sign to buy berries.
    Your brain will thank you.

  • How to become that girl (when you’re more of a creative loner type)

    How to become that girl (when you’re more of a creative loner type)

    aka: the soft, curious, slightly mysterious main character era

    Let’s get one thing clear:
    Being that girl doesn’t mean green juice and 6am Pilates.
    At least not in my world. Although I love them both.

    To me, it’s about becoming the version of yourself that feels good.
    The version who’s quietly consistent. A little undone. Mysterious in a “she probably journals in a meadow” kind of way.
    The girl who keeps her promises to herself, wears the same vintage jeans three days in a row, and disappears for a weekend to read and reset.

    Here’s how I’m doing that girl, my way:

    1. Keep promises to yourself (even the small ones)

    Forget the pressure to do it all.
    Start with: “I’ll go for a walk today.”
    Or: “I’ll journal for 5 minutes.”
    When you keep those tiny promises, you start to trust yourself again.
    And that trust? That’s the magic. That’s growth.

    2. Find your easy outfit formula

    Life’s too short to hate everything in your closet.
    Find 2–3 go-to combos that feel like you.
    For me? Vintage mom jeans + tiny top. Big hoodie + slicked bun. Something that says, “I didn’t try, but I look cool anyway.”

    Clothes should feel like a mood, not a costume.

    3. Stay curious

    Curiosity > perfection. Always.
    Ask more questions. Read weird books. Make bad art. Watch old movies.
    You don’t have to be an expert. You just have to stay open.
    That’s what keeps you interesting. That’s what keeps you you.

    4. Learn how to say no (nicely, but clearly)

    “No” is self-respect in a cute little outfit.
    You don’t owe anyone constant access to your energy.
    Saying no without over-explaining is a skill, and honestly? A superpower.
    You get to protect your peace. That’s part of the glow-up.

    5. Take intentional rest

    There’s rest… and then there’s intentional rest.
    The kind where you unplug without guilt.
    Where you take yourself on a solo matcha date, blast a slow playlist, or nap because you’re a human being, not a machine.

    The reset isn’t the reward.
    It’s part of the process.