+HONOR+
Indigenous People’s Day is October 14
The symbiotic relationship between beans, corn and squash when grown together is called “three sisters.” This method of companion planting originates 3000 years ago in North America.
October is the perfect time for stew. Check out this recipe from Food & Wine for Three Sisters Bison Stew. The ingredients include squash, bison, hominy, tepary beans and duck fat. It sounds delicious.
Documentary about Indigenous Medicine and how they used plants for healing.
+LIFT+
The Ardmore Institute of Health and Full Plate Living is offering a free workshop called
How to Lift Your Mood and Your Life
Monday, October 21 @ 4pm MDT
The workshop will be presented by Dr Darren Morton who is an internationally recognized wellbeing expert. His research focuses on evidence based approaches to mental health and leads The Lift Project. He is also an author and avid outdoorsman. In the workshop he will address the “growing well-being crisis, where rates of depression and anxiety are escalating,” and “explore powerful lifestyle approaches that can help.”
If you interested in participating in the Full Plate Living program, or if you’d like more information let me know. I will be releasing a video series soon in partnership with their nutrition and healthy living program. I plan to launch the free 8 week program January 2025. Just email me or reply to this email with the words “Add Me to the Full Plate Living Waitlist” in the subject line. Watch for announcements in December or early January.
+RECITE+
Affirmations can be beneficial for mental and emotional health.
Reframe your mindset by replacing negative thoughts with positive thoughts.
Boost your self esteem and self confidence
Lower stress and anxiety levels
Enhance your overall well being and happiness
Positively impact your relationships
Help you develop coping skills to react to stress
Help manage anxiety symptoms
Repeating affirmations to yourself works because it creates a strong neural pathway to your brain. The more automatic and frequent that thought or belief is the stronger it becomes. And then it will influence the way you behave and think. It also activates the reward centers in your brain.
Positive affirmations can have a positive impact, but it is not a magical fix for anxiety and depression. It is just one coping skill to add to your “mental toolkit.” Using affirmations should be a supplement to other forms of self care and mental health therapy.
The best results are when you repeat them at the same time every day, or a few times a day. A good time is first thing in the morning or before you go to bed when you are most likely alone. You can always set a reminder on your phone or put it on your daily planner. You can repeat the affirmations out loud or write them in a journal or visualize them. If daily affirmations seem to frequent you can always have an affirmation for the week. The key is repetition, and finding a phrase that is not only positive but relatable.
Examples of Daily Affirmations
I radiate love and positive
I am grateful for all that I have
I am in control of my thoughts and emotions and I choose to focus on positivity
I am strong and resilient
I am confident
I trust myself
I love myself
I believe in myself
I will find moments of joy today
I give myself room to make mistakes and grow
My life is a gift
I am relaxed and at peace
I deserve love and happiness
I will accept myself as I am
I will take action to accomplish my goals
+CONNECT+
October is Emotional Wellness Month
It is a time to recognize and prioritize mental health and social connection.
Social wellness means building healthy and supportive relationships as well as nurturing a genuine connection with those around you.
Connect with others.
Join a group, club or community organization to pursue a shared interest. It could be a book club, a choir, or sports team. Or start one.
Spend time outside with others. Invite a friend to go on a bike ride, hike or walk.
Call a friend or family member and reconnect. You could even write a letter or send a card.
Volunteer. Local community service organizations always need extra help during the holiday season.
If your feeling overwhelmed reach out to a professional mental health specialist or counselor
+HEAL+
Watch this 20-minute interview of Vernon Foster, a member of the Klamath Modoc / Yahooskin Band of Snake Indians. He is a Spiritual Leader of the Red Road and has been an indigenous rights activist for the Native American Community for 40 years. He works with indigenous tribes, ceremonies and retreats focusing on “psychological aspects of transformation and healing” or to “the spiritual path.”
During this interview he talks about methods that are integrated into healing ceremonies that improve the everyday lives of people who seek native teachings for healthy living. His methods and teachings of spirituality and indigenous plant medicine help people overcome negative emotions and ancestral trauma leading to permanent change in mental health.
Vernon Foster - enquiries and referrals to plant medicine events and retreats
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Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
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