Good Morning!

This email is not a mistake.

I’m sending out Down to Earth on a day where many are reflecting and giving thanks.

Since we’re exploring the wonders of gratitude, it only seems fitting.

Being appreciative can sincerely improve your well-being, and today you’ll learn why.

Later on, I’ll share powerful tools for wellness as we head into the winter months.

Enjoy this one – it’s from the heart!

Abundance Alchemy 🧪

Why does Thanksgiving feel so good?

Because you have enough.

An abundance of good food. Family, old friends.

Football is on in the other room. The kids are scuttling around the table during prayer.

Nothing can disturb the peace you’ve cultivated here. You can’t ask for more.

Now imagine that feeling lasted for more than the thirty minutes it takes to finish eating.

If that seems unreasonable, it’s because you are being tricked.

Tricked into thinking that you don’t have enough.

Tricked into thinking that there is MORE than family, friends, and basic survival.

The modern world has convinced you that you need to sacrifice everything to simply maintain.

We call this a scarcity mindset.

It’s the belief that there is never enough and that we must always compete for resources.

This can lead to feelings of anxiety, fear, and insecurity. It can also motivate us to engage in unhealthy behaviors.

Hoarding, overconsumption, and needlessly cutthroat competition. Gross.

The plenty mindset, on the other hand, is the belief that there is enough for everyone.

Like on Thanksgiving!

“Be thankful for what you’ve got, because some people actually have nothing.”

We understand the basic premise of that.

That’s why Thanksgiving is warmly embraced over here despite a horrific history.

A mindset of plenty harbors peace and security. It can motivate us to be generous, cooperative, and supportive of others.

When we are greedy and hoard whatever we think we have, we start getting paranoid and reactive. It’s a whole mess.

I mean, just dare to look at your newsfeed. This is what a scarcity mindset breeds in humans.

Okay, what’s the point here? Am I really just telling you to be thankful before you gorge yourself with food?

Somewhat. But I’m also asking you to try something new.

Try appreciating who and what you have, at all times. Even if you WANT more.

This will foster a better world.

One that is cooperative, harmonious, and fruitful.

When people are open, vulnerable, and willing to share, (abundance mindset) everything suddenly becomes better. 

That’s just how it is.

It truly is so easy to be grateful and appreciative.

You got two good feet and a few good people to rely on if things get rough.

What more do you need?

There’s so much love and gratitude around, you just have to share it.

Winter Mental Health Toolkit 🛠️

Winter is here.

Sunny days have passed.

Together we think for first,

So that we may not finish last.

The rumors are true – the next five months will be challenging.

But true competitors welcome a challenge, especially one from Mother Nature.

If you’ve been reading this newsletter over the last year, you’re equipped with tips and tools for living a happy and fulfilled life.

If you’re fortunate (?) enough to experience seasons, you’ll need some extra firepower to thrive rather than survive this winter.

That’s what we’re here for.

I’ll share science and holistic-based strategies in a buffet style; you can take what you want, and leave what you don’t.

1. Mindset

What comes to mind when you think of “winter”?

Is it: short days, longer nights, isolation, boredom, frigid weather, getting dark at 3 pm, frozen pipes, defrosting the car … 😟

Those are all negative associations.

Your perception of winter should be the first thing to change. Once you begin to see the positives of the season, your feelings will begin to match.

2. Supplementation

• Supplement Vitamin D (it’s actually a hormone, not a vitamin)
  2000–4000 IU is a common recommendation. Try Omega 3 for improved mood and brain health.
  

• Get outside: expose yourself to as much natural light as possible.

• Diet: Winter is a great time to focus on your diet. The likelihood of getting sick is at its peak during this time of year. Even if you rarely get sick, catching a cold is possible. Eat well to avoid this.

• Light therapy. If outdoor exposure is limited, invest in a light therapy box. These devices simulate sunlight, helping to regulate your circadian rhythm and improve mood. Use it for 20–30 minutes in the morning to feel more energized and balanced.

3. Tea, Clean Spaces and Aromatherapy

Something possesses me in the winter – I actually enjoy cleaning, stillness and relaxation.

I achieve these wonderful states by cultivating relaxing playlists, lighting scented candles, drinking tea, and incorporating smells of many kinds in my apartment.

My favorite teas for relaxation are chamomile, palo azul, and ginger.

4. Boiled Grapefruits and Cinnamon

Below, I’ll share an aromatherapy technique I’ve been using for relaxation.

My mom recently taught me this one - since it serves as a natural air freshener, I’ll wager that she’s implying something about my apartment.

5. Tools For the Road 🛠️

• Gratitude: Try to write down 5 things you’re grateful for before going to sleep. It can be anything: pleasant dreams, family, or a favorite pen.
  

• Meditation: Mastering your thoughts and minimizing chatter has helped me tremendously. I meditate much more during winter months.
  

• Reading: Reading gives you more ideas, helps you understand things, see more patterns, and connect some dots that weren’t even there before.
  

• Writing: I may be biased here, but writing is the ultimate way to unravel your mind. You can learn about what’s bothering you or bringing joy from deep down. Try a brain dump: writing with no clear intention or organization; simply write anything that comes to mind for a few minutes.

• Be social: Make time for people. Go see them in person. Socializing is vital for mental health year-round, but we rarely do it in the winter.
  

• Sleep: If there were ever a time to catch up on sleep, it’s winter. Remember, sleeping well is a skill that you need to practice.
  

• Exercise: Get your heart rate up. Walking, yoga and stretching is cool, but it doesn’t cut it. Run, lift, use the StairMaster or spin bike, or jump rope. Something that gets you uncomfortable and sweaty. Yeah, you know that feeling.

• Savor: Small pleasures are everything. Take nothing for granted.