Hello, and welcome to this weeks edition of Wellness Goals Weekly, your space for support, inspiration, and practical steps to help you feel your best, from The Wellness Studio .

As I'm writing, it’s 9 am on a blustery Tuesday. Bundled up in cosy pyjamas with coffee in hand, I'm watching and listening to Storm Chandra whipping up outside.

I’m thinking not just of this storm, but of how we all weather our own: those times of uncertainty and upheaval that leave us feeling emotionally & physically tossed around, uprooted and worn out.

Maybe you’re facing a storm of your own. For some, it’s the lingering aftermath of illness. Your body isn’t cooperating, routines are disrupted, and every day demands more patience than you thought you had. For others, it’s storms at work, or mounting financial stress - bills landing when you least expect them, budgets tightening, and worries about making ends meet. Relationship storms can also sweep in suddenly: arguments that leave you rattled, feelings of loneliness, or feelings of being misunderstood by people you love.

Whatever your storm, remember: you’re not alone, and you don’t need to be swept away by difficulty. To help steady yourself during unsettled days, let’s explore some practical approaches you can try.

Acknowledge the storm (without letting it drown you)

We often try to push through hard times, but ignoring tough feelings can make them even harder to bear. The first helpful step is to notice and accept what you’re feeling.

“Name It to Tame It” In Action:
The next time you notice stress or sadness creeping in, pause and take a slow, gentle breath. Try saying softly to yourself:

“This is overwhelming.”

“I’m feeling anxious right now.”

“This is a lot, and it’s okay to feel upset.”

When you’re having a hard time, try writing down or saying how you feel. Remind yourself that feeling emotions is normal, and you don’t have to fix everything right away.

Naming your emotions can help you feel clearer and more in control. The feelings might not go away, but expressing them can make them easier to handle and less intense. Accept how you feel without judging yourself.

The power of a grounding habit

You don’t have to solve everything at once. Even a single grounding habit can help you feel steadier.

Simple Grounding Techniques

Deep Breathing: Inhale for a count of four, hold for four, exhale for four. Repeat several times.

Five Senses Check-In: Pause and name one thing you can see, hear, smell, touch, and taste. This helps you focus on the present moment.

Mini Body Scan: While sitting, notice your feet on the floor, your back on the chair, and your hands in your lap. Gently tense and then relax your muscles.

Micro Moments: Turn your morning coffee into a small ritual. Hold your cup, close your eyes for a moment, and notice its warmth.

Actionable Step:
Pick one grounding practice today. You can write it on a sticky note, set a phone reminder, or try it when you start to feel emotional.

Once you’ve practised grounding, it’s essential to look for bright spots—even small ones—amid the chaos. Scan the horizon for these gaps in the clouds.

In a tough day/week/month, it’s easy for the rest of life to fade into the background. But often, even the roughest days hold fleeting moments of comfort, peace, or calm. Shifting your mind to notice these isn’t about denying or avoiding struggles, but about creating those hopeful moments.

‘Hope List’ how-to:

Each evening, jot down one small thing that brought a hint of light, relief, or joy: The feeling of clean sheets, a favourite song on the radio, your child’s giggle, or a text from a friend, simply making it outside for fresh air.

If you struggle to think of something, ask:

What made me smile today, even briefly?

When did I feel even a little more at ease?

What moment felt peaceful, no matter how small?

Over time, your ‘Hope List’ will remind you that even during tough times, good moments still happen.

Preparing for future storms

Resilience doesn’t mean avoiding challenges. It means having tools and support ready for when hard times come.

Building Your Self-Care Toolkit:

Set up gentle routines: focus on getting enough sleep, eating well, spending time outside, and checking in with your feelings, even when things are going well.

Think about your support network: Who can you reach out to when things are hard? It could be a friend, family member, or support group. Write down a few names for times when you need a reminder.

Keep comfort items nearby. This may be a favourite book, a soft blanket, a calming playlist, or easy meals for tough days.

Practice gratitude often: Even once a week, write down something you’re thankful for. It can help you feel stronger during hard times.

Actionable Steps:

Create a simple “Storm Survival Plan”: write down your favorite grounding habit, names of people who support you, and three things that help you feel better.

Plan one relaxing activity for the week ahead, even if it’s just for 15 minutes.

A personal story

Looking back, tough times sometimes come one after another or last longer than expected.

There have been chapters with the upheaval of COVID. I juggled a new business, family pressures, homeschooling, and the uncertainty that came with it. In another season, our family faced my in-laws’ diagnoses and end-of-life care. That experience called for both resilience and tenderness as we learned what it meant to support each other and keep daily life ticking over.

Sean, my husband, had his own grief to face. We did our best to get through it together. What I remember most isn’t just how hard it was. I recall the small ways we stayed steady: keeping up routines, sharing quiet moments, and reminding ourselves it was okay to take things one step at a time. Supporting him and handling both our feelings was sometimes really hard. Some days, we focused on getting through the next hour. The pressure on us as a couple was huge and sometimes felt overwhelming.

There were many sleepless nights, endless hospital visits, and moments when my energy reserves ran dry. Yet, in the middle of these storms, it was the tiny comforts that kept me anchored: a gratitude note, a quiet cup of tea with Sean or a friend, five slow breaths, and my daily EFT practice. Letting myself feel the full range of emotion, accepting help from others, and making space to connect as a family all helped us survive. Gradually, some light began to return.

Reflection prompts

If you’d like to reflect further, here are a few journaling prompts to try:

What has helped me through tough times in the past?

Who or what can I reach out to for support when the next storm comes?

What small action can I take today to feel a little more grounded?

What am I proud of myself for surviving or managing lately?

What can I let go of that I no longer need to hold onto?

Key Takeaways: Remember every storm will pass, be gentle with yourself, and focus on small, steady steps. Use grounding habits, name your emotions, and seek supportive connections to help you through tough times.

“This too shall pass.”
Let this simple mantra remind you: whatever you’re facing today is temporary. You have already made it through so much. Hold onto hope, because sunnier days always follow.

With warmth, kindness, and encouragement for your wellness journey,

Pilates   Soundbaths   EFT   Wellness & Mindset Coaching