Friday, March 15, 2019

Tips to Combine Journal Prompts and Quotes to Heal

Journal writing has the power to heal. 

Recent studies indicate that journal writing helps people identify and process troubling feelings or events, and find good in a challenging situation.

One study where journal writers were divided into three groups revealed...

"Writers focusing on cognitions and emotions developed greater awareness of the positive benefits of the stressful event than the other two groups. This effect was apparently mediated by greater cognitive processing during writing.”  This report was published in the Annals of Behavioral Medicine 2002, authors Ullrich and Lutgendorf. 


Readers of this blog are aware that my adult son died at the end of last year, and it is a tragic loss.

Each day I choose to get out of bed, and find something meaningful, kind, and healing to do.

I notice when I'm consistent with self-care routines, I experience less stress, anxiety, and feel more present in my life.

In fact, I don't think I'd still be standing without radical self-care.


I put a new twist on my recovery from this trauma by combining grief journal writing with uplifting quotes that I continue to recite, ponder, and visualize.

I'm sharing them with you, because I hope when or if you are grieving or feeling despair they can help you.

I continue to use prayer, body work including chakra aligning, meditation, yoga, and nature walks to come to terms with the loss of my loved one. 

Are you experiencing sorrow, whether it's the pain of going through a divorce, being laid off from a job, or other major life change?

The powerful pairing of journal writing and insightful quotations can bring comfort, and has led me to greater self-awareness. 


Designate a notebook as a grief or healing journal, and be sure to use paper and pen or colored pencils. This tactile way of writing will help you connect with your senses, and is a tangible, grounding way to discover the health of your inner life. 

Journal Prompt 1

Ask yourself: Am I willing to admit I need support and do I choose to speak with friends, relatives, a grief group, or a counsellor about my emotional pain? Explain.

Then, journal to record what your pain feels like in your mind, body, and heart. 

Journal Prompt 2

When you feel vulnerable (like now), you may need to keep your thoughts, feelings, and some of your reactions private. 

A grief/healing journal is a good place to write about those things you're not yet ready or comfortable talking about with others. 

Journal writing can help you vent intense emotions, and free up self-compassion for your frustrations, confusion, or troubling thoughts. 

"A grief journal is a safe, nonjudgmental place to share raw emotions about death, change, fear, anger, and heartbreak so let your feelings rip!" Nancy Andres

Journal Prompt 3

Do you think you have to be strong, silent, or grieve alone? Do you know that grief work has no rules or regulations about intensity, duration, or style? Share what you think or feel about this.

Journal Prompt 4

Are you willing to increase self-care while grieving, and do you need a reminder to treat yourself with Tender Loving Care (TLC)? Write about this now.

Journal Prompt 5

Do you regret past attitudes or behavior? You can't change how you acted then, but you can do things differently starting right now. Write about self-forgiveness. Use the quote below for inspiration.

Journal Prompt 6

I'm noticing a slight improvement in my outlook over the last couple of days. I sense that my practice of making a gratitude list and counting my blessings each day has improved my perspective. 

Do you think focusing on gratitude would work or not work for you and why? Write about that now.


Here are several links to illustrate how journal writing, meditation, self-compassion, color energy work, and radical self-care can help you move forward. 

Healing and Recovery through Self-compassion

Colors for Self-compassion, Healing, and Recovery

15 Healthy Ways to Nix Stress

Self-care Activities to Encourage Optimal Health

Journaling about stressful events: effects of cognitive processing and emotional expression

Use Crown Chakra Energy to Integrate Mind, Body, Spirit

Thanks for coming by and letting me share with you. It helps to know you're out there and care.

Please comment in the space provided below. 

While you're at it, sign up for the Colors 4 Health Wellness News to get tips to help you improve your sense of well-being.

Want 12 weeks' worth of guided journal prompts and color-themed journal activities to heal and grow? Order Colors of Joy: A Woman's Guide for Self-Discovery, Balance, and Bliss.

Discover how easily the color energy and self-care tips in Colors of Joy can put more spring in your step this spring.

Order it Now!

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Friday, March 1, 2019

Tucson Gem Show Beauty and Fun

Each winter Tucson AZ is host to the world's largest Gem, Mineral, and Fossil Show. Take it from me, it was a blast!

Colorful crystals, gems, jewelry, lapidary rough and equipment, and architectural and gem infused decor were  on display this year from Feb. 1-16, 2019. 

Over 48 shows at venues around the city welcomed visitors. Vendors from at least 33 countries sold wholesale or retail merchandise. 

It's advisable to check each show's website, to get time, dates, and location details. Here's the link for the 2020 show.

Approximately 50,000 people attended this year, a gathering for gem, minerals, and fossil enthusiasts that's been run since 1955.

Here's more of the sights I enjoyed

Use amethyst crystals to integrate energy in mind, body, spirit

Nature's Work and Human Craftmanship

I'm enjoying the sunshine and scenery at the Gem show Venues (unidentified child happy too)

Book Early for the Tucson 2020 Gem Mineral Fossil Showcase

Would you like to attend the Tucson Gem Show in the future?

Please comment below, but don't put links in your comment as I won't be able to publish it that way.

What color gemstone, crystal, or artifact has eye appeal for you?

Did you know you can use crystals and gemstones for their healing power? Usually it's the ones that attract you that work best for you.

Before you go, please sign up to subscribe to the Colors 4 Health Wellness News.

Then, see information about a 
Special Spring Event that's taking Place in Tucson.

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Friday, February 15, 2019

Colors for Self-compassion, Healing, and Recovery

I'm in deep mourning for my adult son, who died at the end of last year. From time to time I go into denial, or experience grief, anger, heartache, anxiety, acceptance, and self-compassion. 

A myriad of feelings ebb and flow inside me, as I process my emotions.

Healing and recovery through self-compassion is a post that appeared on this blog on 2/1/19. It is the first episode, and lists reasons why self-compassion is effective, even during challenging times.

In Part 2 I share ways COLORS have supported me as I journey along. 

I discovered through personal experience and research conducted since 1997, when I became a health and lifestyle writer, that color vibrations bypass human reasoning to work at the cellular level. 

Colors are a conduit for positive energy shifts, and serve as a powerful path for healing and recovery.

Specific colors encourage me make self-care a priority and treat myself with Tender Loving Care (TLC). Colors help me have the motivation to recite affirmations, journal write, and exercise.

Learn how colors can create a sense of self-compassion for you too with tips below.

Now on to color characteristics and how they can nurture you.

BLUE. Brings peace, relaxation, balance, calm, and tranquility. Here's tips to use blue to eliminate pain.

RED. Develops energy, strength, motivation, confidence, will-power, courage, initiative, and focus.

PINK. Soothe your mind, body, and spirit with a color associated with warm feelings, unconditional love, and gentleness. Pink is a mix of red and white combined, and provides a helpful balance of male and female energies that can reduce stress.

Order Colors of Joy Here

ORANGE. Stimulates inner strength, creativity, self-expression, happiness, and puts a new slant on ideas and perspectives. Helpful to relieve depression, negativity, stress, bereavement, and loss.

GREEN. Creates balance, harmony, personal development, self-acceptance, self-compassion, and rejuvenation. Works to lift anxiety, self-pity, and confusion and refresh you.

GOLD. Encourages enthusiasm, balanced thoughts and feelings, and wisdom. It's associated with higher ideals, generosity, and spiritual fulfillment.

TURQUOISE. Reduces stress and fosters cleansing, healing, sharing, friendship, resilience, and tames anxiety and anger.

PURPLE or VIOLET. Symbol of wisdom, dignity, royalty, and spiritual energy. If you seek completion, continuity, or a new beginning, place a purple drawing or representation of a mandala in your home meditation area. Gazing at these hues helps feelings flow freely and enables you to let go of the false illusion of control.

YELLOW. Helps uplift, cleanse, and increases self-confidence. It works on self-control, ability to reason things out, and brings contentment. Yellow stimulates the mind and is healing for depression, despair, fatigue, negativity, sensitivity to criticism, lack of confidence. If you have trouble sleeping, avoid this color as it can produce insomnia or hyperactivity.

Additional Reading and Listening:


Before you go, take a moment to comment. What things mentioned above resonate with you? 

What colors comfort and support you as you travel over the rough patches of life? 

Please share any color insights you have, as they may help my readers and me. Be so kind as to not put links in your comments. I won't be able to publish your comment that way. 

If this post has helped you or you sense it may help others, please pin it or reshare on your favorite social media outlet (with a link back to this post). 

Why not follow me on Pinterest? Say hello and Like my page on Facebook as well.

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Friday, February 1, 2019

Healing and Recovery through Self-compassion

I've been grieving, since my son died at the end of last year. 

Often heartache clouds thinking, and I don't seem to have much energy to care for myself. 

Slowly I'm finding it's best for overall health to attend support group meetings, reach out to others, journal, pray, meditate, and honor my feelings. 

I'm discovering these and other nurturing practices give me courage to live in the uncertainty of what comes next.  

Many mornings I have to coax myself out of bed, yet I make time to walk in nature, do yoga, or read an inspiring book.

I also have committed to do whatever else is in my power to do, so I can feel less anxious and overwhelmed.

I pray for the power to come to terms with this tragic loss... step by step.

By synchronicity, I read Kristin Neff's book, Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind only two months ago. Kristin Neff, PhD, is an associate professor at the University of Texas at Austin. She is known for her work on self-compassion. 

Her writing resonated with me and at that point, I was motivated to make my word for the year "kindness."

Both as a health and lifestyle writer and mother, I share reasons why I put self-compassion in the forefront of my day to support me as I mourn.

Reasons to Use Self-compassion for Healing and Recovery
Part 1

Self-compassion helps us identify our suffering and reminds us to take gentle care of ourselves, especially at these times.

Self-compassion strengthens our determination to accept and approve of our “whole selves,” including mistakes, shortcomings, dark side, and assets.

Self-compassion furthers healing, and even works on wounds and stressors we may not be able to cope with by conventional means.

Self-compassion helps us fashion a meaningful path away from illness, negativity, setbacks and helps us be resilient and able to move on.

Self-compassion reminds us that every human being is precious, deserving of care no matter what our circumstances.

Self-compassion enriches cells in our brain and body. This behavior enhances physical, mental, spiritual, and interpersonal activities we use to support ourselves. 

Self-compassion accentuates feel-good energy.

"My self-compassion mantra is to treat myself tenderly no matter what! 

You can use it to too. Let the power of self-compassion nurture you as you recover from grief and loss." Nancy Andres

A self-compassionate perspective helps us heal and recover 

If you are at loose ends, struggle with negative self-talk, compare yourself unfavorably to others, or treat yourself critically, why not choose instead to be self-compassionate? 

Test it out for yourself and let us know what happens when you do.

Links to Additional Resources:

Self-care Activities to Encourage Optimal Health

5 Self-care Skills You Need to Know

When Leaving Your Ex Love Yourself

5 Ways to Practice Self- Compassion After Loss

Colors for Self-compassion, Healing, and Recovery

Tips to Combine Journal Prompts and Quotes to Heal

Before you go, please comment belowIf you would be so kind, don't put links in your comment. If you do, I won't be able to publish it.

Please share how you use self-compassion now, what areas of your life could use a little more self-compassion, where you've made progress, and where you excel. 

Look for Part 2 Self-compassion on 2/15/19

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