This time of the year can be tough with the shorter days and many people suffering from Seasonal Affective Disorder (SAD). But there is a light at the end of the… library? Several branches of the Vancouver Island Regional Library System now offer Light Therapy Lamps to use for free on location. Find out more about how they work and if your local branch offers one by visiting virl.bc.ca.

Vision plays a big role in your child’s development—from learning at school to enjoying playtime with friends. If you’re wondering whether your child’s vision is on track, you’re in the right place!

Let’s chat about the guidelines for children’s vision tests and everything else you need to know about eye exams and glasses.

Why Regular Vision Tests Are Important

You might think your child’s vision is fine if they’re not complaining, but often kids don’t realize they’re not seeing as clearly as they should. Vision problems can develop slowly, and kids may adapt without saying a word. That’s why regular eye exams are so important. Things can often change in the blink of an eye (pun intended!)

When Should Kids Get Eye Exams?

The BC Doctors of Optometry website suggests that your child’s first comprehensive eye exam should happen as early as between six and nine months old. Then annual exams are recommended between ages two and 19 years of age.

Eye exams aren’t just about reading an eye chart. Optometrists also check for things like eye alignment, depth perception and colour vision, as well as any underlying health issues. Catching problems like a lazy eye, crossed eyes or nearsightedness early can make a huge difference in your child’s success and confidence.

What to Do If You’re Concerned

Sometimes it’s tricky to know if your child is struggling with their vision, but if you notice any of the following signs, don’t wait—book an eye exam! Optometrists are experts in figuring out what’s going on and can help get things back on track.

• Squinting, covering one eye or tilting their head to see better.

• Complaining about headaches or saying their eyes hurt.

• Holding books or screens close to their face.

• Losing their place while reading or having trouble focusing on visual tasks.

• Avoiding activities like reading, drawing or puzzles.

• Showing frustration or a drop in confidence at school.

Eye Exam Coverage for Kids

The Medical Services Plan (MSP) covers most, if not all, of the cost of kid’s eye exams up to the age of 18, depending on the clinic and exam. You may have extended benefits through work or personal benefit plans, and these will likely cover the portion of eye exams that isn’t covered by MSP. But if you don’t have extended care, or your coverage is low, you may wish to investigate the Healthy Kids program.

Healthy Kids helps families with low incomes by covering basic health needs, including vision care, for children under 19 who qualify for MSP premium assistance. It covers one routine eye exam per year and partial coverage for prescription glasses.

Choosing the Right Eye Care Professional

The BC Optometrist Society’s website is a fantastic resource for finding trusted professionals near you. Always look for someone who has the following qualities:

• Experience with Kids: Make sure they’re licensed and comfortable working with children.

• Kid-Friendly Environment: A welcoming, stress-free clinic can help your child feel relaxed during their visit.

• Comprehensive Services: Ensure the office offers full care, which includes checking eye health, visual skills and fitting glasses if needed.

• Clear Communication: They should explain everything in a way you both and your child can understand.

Helping Your Child Adjust to Glasses

If your child needs glasses, they might feel a little unsure about it at first. Here’s how you can help:

• Let Them Pick: Choosing their own frames can make wearing glasses more exciting.

• Start Slow: If they’re hesitant, let them wear their glasses for short periods and gradually increase the time. This can help ease the adjustment process.

• Offer Lots of Praise: Ensure everyone in the family celebrates how great they look and reminds them how awesome it is to take care of their eyes.

• Encourage Consistency: Help them wear their glasses as prescribed so their eyes can adjust and get the full benefit.

• Set a Good Example: If you wear glasses, show them how normal (and cool!) it is to wear them properly.

It’s also important to teach them how to care for their glasses. Simple tips like using both hands to take them off, keeping them in a case and cleaning them using only a microfibre cloth will go a long way.

Your child’s vision is such an important part of their growth and happiness, and regular eye exams are a key to keeping it in check. Even if you didn’t realize kids need eye exams until reading this (don’t worry, you’re not the only one!), or if it’s slipped your mind and you’ve skipped a few exams (again, you’re not alone!), there’s no time like the present to get back on track.

Learn more at healthlinkbc.ca.

Visiting swimming pools and playing on the beaches of our beautiful local lakes and oceans is an important part of summer for kids growing up on Vancouver Island. But as fun as it is, being around water can also pose a safety risk. We want you and your kids to be able to enjoy the water without worry, so here are some important water safety tips.

Ensure Supervision

The most crucial aspect of pool safety is constant, attentive supervision. Children should never be left unattended near a body of water, even for a moment. Public pools and some lakes have lifeguards on duty, but it’s hard for them to see everything that’s going on so make sure to keep your eyes on your kids. For older children and adults, who are all capable swimmers, you should still implement the buddy system to keep each other safe–just in case.

Use Life Jackets

Even if you don’t intend to let your little one go into the water, have them wear a life jacket in case they accidentally fall in. All swimmers of any age who aren’t confident in the water should wear a life jacket in a body of water where no lifeguard is present.

Take Swim Lessons

We all know that swim lessons are hard to secure in most communities of Vancouver Island, but it’s important to keep trying to find certified classes for kids–or yourself. The more lessons taken, the more confident and safer you are in the water.

Educate About Water Safety

Teach your kids the importance of water safety and explain–in an age-appropriate way–the potential dangers that can occur in the water and how they can be best avoided.

Set & Follow Rules

If you are at a beach or public pool where rules are posted, review them and ensure everyone follows them. And feel free to set extra rules for your kids. Making them wear a life jacket, staying in the shallow end, or only using the kids’ pools are just some rules you can set to help keep your kids safe. If you have educated them about water safety, your kids should understand and respect your rules.

Stay Hydrated

Being dehydrated or overexerted can lead to potential accidents. Ensure everyone is well hydrated before heading to the pool or beach and take frequent breaks to rehydrate during the day.

Always Have a Phone Nearby

Fast action is important in an emergency so ensure you have a cell phone on you or there are working phones close to where you will be spending the day. Have emergency numbers programmed into your phone and know the exact name and location of where you are so you can quickly relay it to whoever answers.

Stay Sober

We know it can be tempting to relax on the beach with a drink and watch the sunset… but if you are with anyone who is swimming, or you are going to be swimming yourself, skip the alcohol and other substances. You want your reflexes to be as sharp as possible, should an emergency arise.

Wear the Right Bathing Suit

While the above steps are certainly the most important for keeping safe in the water, why not take an extra step to ensure you are noticeable while in the water by wearing the right coloured bathing suit and/or cap. Neon colours and bright red will be the most noticeable in pools as well as in lakes and oceans, while lighter blues and greens, as well as black, can blend in with darker waters or even the dark bottoms of pools. You may also consider buying bathing suits and caps with reflective stripes on them.

Are you ready to make this summer your most revitalizing one yet? As the temperatures rise and the days grow longer, there’s no better time to explore the world of non-alcoholic beverages and discover the countless benefits and flavours they offer.

We’re aware of the drawbacks of alcohol: the calories, the fatigue, the dreaded hangovers. Yet, there’s something undeniably enjoyable about sipping on a well-crafted cocktail. Traditionally, opting for health has often meant sacrificing these indulgent experiences. But what if I told you there’s a way to enjoy a refreshing drink without missing the alcohol! As a holistic nutritionist, I’ve seen first-hand how adopting a lifestyle focused on health and well-being can transform not only your body, but also your outlook on family life.

Embracing the Benefits

Choosing non-alcoholic beverages isn’t just about abstaining from alcohol; it’s about embracing a lifestyle that prioritizes health and wellness. For those unfamiliar with the joys of non-alcoholic drinks, it’s important to highlight the multitude of benefits they offer. From improved hydration and digestion to better sleep quality and enhanced mental clarity, the positive impact on overall well-being is significant. Unlike their alcoholic counterparts, non-alcoholic beverages leave you feeling refreshed and rejuvenated. They spare you the negative effects of intoxication and the subsequent sluggishness, slightly problematic, especially when managing the boundless energy of super-energized kids!

Inclusive Celebrations

By incorporating non-alcoholic beverages into your social gatherings, you promote inclusivity and acceptance. Whether it’s accommodating designated drivers, pregnant and breastfeeding guests or individuals choosing sobriety for personal or health reasons, offering a diverse selection of drinks ensures that everyone feels welcome and valued. Non-alcoholic options allow families and friends to celebrate together without exclusion, fostering a sense of unity and connection that transcends the limitations of alcohol-centric traditions.

Mocktails & Virgin Drinks

If you’ve ever browsed through a bar or restaurant drinks menu, you might have come across the term “mocktail.” It’s now a trendy word, blending “mock” and “cocktail” to signify a non-alcoholic alternative to traditional mixed drinks.

The key difference between a mocktail and a cocktail is the absence of alcohol in the former. Mocktails are crafted to mimic the complexity and enjoyment of cocktails but without the alcoholic content. Expect to find freshly squeezed juices, infused syrups, flavoured sugars or salts and more in mocktails, all aimed at delivering a satisfying flavour experience without the need for alcohol.

Like their alcoholic versions, mocktails offer a wide range of flavour profiles. Some even feature zero-proof spirits designed to mimic the taste of traditional liquors, allowing for mocktail versions of classic cocktails like negronis, margaritas or martinis.

Here on the island, we are fortunate to have a multitude of entrepreneurs and artisans who are passionate about creating delicious and innovative alternatives to traditional alcoholic beverages.

Cucumber Mint Mojito Mocktail

Makes 2 servings

1 English cucumber, sliced

10 mint leaves

1⁄3 cup lime juice

2 tsp monk fruit sweetener

1 tsp fresh ginger, minced

1⁄2 cup sparkling water or as needed

1 cup ice, or as needed

In a blender, combine the cucumber, mint, lime juice, sweetener and ginger. Blend until completely liquefied. Add the ice to the blender and blend until you achieve a slush-like texture.

Divide the slush mixture evenly into glasses. Pour sparkling water over the slush.

Give a quick stir and garnish each glass with a sprig of mint, cucumber slices or a lime slice.

Serve immediately and enjoy!

The benefits of non-alcoholic beverages go far beyond simply abstaining from alcohol. By prioritizing health, mindfulness and inclusion, families can create a culture of holistic well-being that enriches all aspects of their lives. So, the next time you’re planning a get-together or just fancy a refreshing drink, consider exploring the world of alcohol-free beverages—your body, mind and taste buds will thank you!

As the vibrant colours of spring start to unfold, it’s the perfect time to embrace renewal not only in our homes but also within our bodies. Just as we engage in spring cleaning to declutter and refresh our living spaces, our bodies also crave a gentle cleanse to shake off the sluggishness of winter.

As a holistic nutritionist, I invite you to explore the world of natural detoxification, focusing on nourishing foods, hydration and mindful practices that benefit you and contribute to the energy you need to care for your little ones.

Understanding the Need for Spring Cleanse

Spring is a season of rebirth and our bodies naturally seek renewal. Over the winter months, we often indulge in heavier, comfort foods and our activity levels may decrease. This can lead to a build-up of toxins in the body, contributing to fatigue, bloating and a general sense of lethargy. A gentle spring cleanse can jumpstart the body’s natural detoxification processes, helping you feel revitalized and ready to tackle the demands of family life.

Nourishing Foods for Cleansing

Incorporating nutrient-dense, seasonal foods into your diet is a cornerstone of a holistic spring cleanse. Load up on fresh fruits, vegetables and leafy greens rich in antioxidants and fibre. These foods not only nourish your body but also support liver function, a key player in detoxification. Consider adding vibrant berries, cruciferous vegetables and herbs like cilantro and parsley to your meals for an extra boost. Additionally, adopting a custom-made meal plan can alleviate the stress of planning and shopping. This not only streamlines your efforts but can also lead to cost savings by minimizing food waste and maximizing the use of seasonal, nutrient-dense items in your meals. This is something a holistic nutritionist like me can help you with.

Stay Hydrated for Optimal Cleansing

Water is a powerful ally in the detoxification process. Adequate hydration helps flush out toxins, promotes healthy digestion and supports overall well-being. Infuse your water with slices of lemon, cucumber or mint for added flavor and benefits. Herbal teas, such as dandelion or nettle, can also contribute to your hydration goals while offering additional cleansing properties.

Supporting Your Little Ones with Increased Energy

As parents, maintaining high energy levels is crucial to keeping up with the demands of family life. By prioritizing your own health through a spring cleanse, you are better equipped to care for your little ones. Increased vitality and mental clarity resulting from a cleanse can positively impact your interactions and overall family dynamics.

Preparing for Parenthood

For couples planning to conceive, spring offers an opportune time to prioritize nutrition. A well-balanced diet can positively impact fertility, increase the likelihood of a healthy pregnancy and set the foundation for a robust immune system in the future child. Spring’s bounty provides a spectrum of nutrients crucial for reproductive health.

Mindful Practices for Holistic Cleanse

Understanding the time constraints parents face, incorporating mindfulness during a spring cleanse can be simplified. Beyond dietary changes, incorporating mindful practices into your routine enhances the holistic approach to spring cleansing. Taking a few moments throughout the day to breathe deeply, promotes relaxation and stress reduction. Prioritizing adequate sleep also plays a crucial role in supporting your body’s repair and regeneration processes. Additionally, incorporate the benefits of walking, using short strolls to enhance mental clarity and physical well-being.

As we welcome the rejuvenating spirit of spring, let’s extend the concept of renewal to our bodies. Take a holistic approach by eating nourishing foods, staying hydrated and adopting mindfulness practices. By investing in your well-being, you’re not only doing good for yourself, you are also creating a dynamic and energetic environment for your family.

Try this easy and nutritious breakfast recipe to start regaining your energy today!

Lemon Yogurt Strawberry Parfait

15 minutes 2 servings

1 cup plain Greek yogurt

1 tbsp chia seeds

2 tbsp almond butter

1 tsp maple syrup

1 tsp lemon zest (plus more for garnish)

1⁄4 tsp vanilla extract

1⁄2 cup granola

1 cup strawberries (chopped)

In a small bowl, mix the yogurt, chia seeds, almond butter, maple syrup, lemon zest, and vanilla extract.

To assemble: Add half of the granola into the base of a cup. Add a layer of half the yogurt mixture, followed by half of the strawberries. Add the remaining granola on top, and finish with the remaining yogurt and strawberries.

Top with more lemon zest, if desired. Enjoy!

As I brush my teeth at 2am, I see something out of the corner of my eye. I feel like I am in a Stephen King novel. A single adult louse is crawling along a strand of hair on my bathroom floor. It reaches the end of the hair and then just sits on the floor. I grab my lint roller and whack it, like Whack-a-Mole. I lint roller my entire floor. I put the lint roller sheets in the garbage, tie up the bag and then walk it outside to the can. There is no such thing as being too careful. You are supposed to treat everyone in your house at the same time with the lice shampoo, but there are five of us and only so many hours in the day. So far three of us are infected and the other two family members seem fine, but is it only a matter of time?

Let’s rewind the horror movie by an hour. As I was trimming my daughter’s nails (with my headlamp on so I could see in our dark living room), she kept scratching right at the base of her neck. I flash my headlamp on her hair and gasp.

“What?” she asks.

I continue to flash the light and watch half a dozen dark lice scamper around her head. One crawls out onto her forehead, and I pick it off. Two days ago, I thought I picked a fruit fly out of her hair, but now I know what it was.

I respond honestly: “Umm, you have lice.”

She bursts into tears. I hug her. I’m terrified, angry, and on the verge of tears myself. I run her a bath (not that this is going to kill them, but at least it will contain them. Even the chlorine in a swimming pool doesn’t kill them). I can picture them all over the living room carpet and couch. I imagine our house being fumigated and lice taking it over. I think back to that Goosebumps TV episode where giant lice infest the school. We need a special treatment shampoo. I chat to my lice expert friend on speaker phone while driving to Superstore. I feel as if I have failed to protect my children, but she reassures me that it has nothing to do with hygiene and lice are treatable. They exist. They feed on our blood. It’s surprising that I have made it through 40 years of my life without having lice.

I manage to get my daughter to sleep by midnight (after applying the treatment, combing out a ton of adult lice from her head, changing her sheets and then vacuuming). I check my head; of course, I am infected too. I treat myself and then fall into bed.

The next morning, I wash out my daughter’s treatment and comb her hair one more time before school. She’s going to be a zombie but insists on going to school. I drag myself to my home office and connect to my online work meeting. I’m wearing my rubber ducky robe and shower cap because I am erring on the side of more treatment soaking time. My boss says: “What, no video? You’re always on video.” I describe my attire and state. I receive empathetic comments as my coworkers describe their own personal lice horror stories.

Fast forward to the next evening. I’m hugging my son good night at 9pm and counting the minutes until I can crash. I spot something on his pillow. I get my headlamp and I see eggs clinging to the front strands of his hair. He is freaking out, but I decide to go the science route to help calm him. I stick the louse under his pocket microscope and turn on the tiny light.

I treat my son. Over time I re-treat my daughter and myself again. Then we repeat the entire process and double treatments again in April. The sequel begins. Either we didn’t get rid of them all or we were re-contaminated. Either way, I don’t enjoy where all my spare time and thoughts are spent.

For the rest of the school year, I continue to condition all three of our heads once per week and comb through our hair with a lice comb. Finally, by the summer, we’re safe. We’re lice free. I stop my weekly deep conditioning and combing. My oldest daughter and husband have still never had lice to this day. One year later, I still check everyone every Sunday because we don’t want to star in a trilogy.

Recently, when I asked the students in a Grade 8 class how things were going for them in their last year of middle school, one of the students sighed loudly and said, “Okay. You know, it’s okay.”

When I asked them to expand on what they meant by “Okay,” the student replied, “I dunno know, there’s just some BIG feelings going on right now and growing up feels like a lot!”

Most of the other students nodded or smiled knowingly in agreement. As a sexual health educator, I couldn’t have said it more articulately—growing up is a lot! In Taylor Swift terminology, adolescence is the BIG feelings era and as parents, educators, allies and champions of youth it is our job to support them as they find their way through this era of “a lot.”

In 2024, collectively, we are doing a better job to prepare our young people to understand the physical changes adolescence brings. It’s not uncommon now for students in our maturation classes to comfortably and, sometimes even, enthusiastically explain the role of hormones, spontaneous erections and period products during puberty to the rest of their classmates. And yet, when it comes to the emotional changes ahead, students are often less sure of the changes to feelings especially for those kiddos who haven’t had the opportunity to witness older siblings plow through ahead of them. This means, of course, it’s essential that we, as their trusted adults, help show them the way through using observation, empathy and time away.

Observe the changes your youth are going through from the emotional and social perspectives. Are they spending more time doing things than they used to; are they hanging out with different friends; or are they dressing more creatively? Use these observations to offer comments like “I’ve noticed that you’re really into shooting hoops these days, how’s it feeling?” or “I notice that you’re talking about some new friends—what has it been like to make new friends?” This helps youth to form connections between their actions and feelings, which they may not be aware of.

As you prepare dinner, drive to dance or walk the dog together and they’re venting about a math test, explaining the latest friend drama or intermittently grunting in response to your questions, listen closely to not only what they’re saying (or not saying!) about their feelings but how they’re saying it. Acknowledge youth’s feelings by responding with empathy. This tells them that you’re focused on their feelings, and they know that you’re not judging their feelings, just supporting them. This approach will remind youth that while you might not “get it,” you’re 100 percent willing to try.

When their words and/or actions show you that they’re going full speed ahead through these feelings, create strategies together to take time away from all of the changes. Chat with them about what makes them feel better—when do they feel the most relaxed and like themselves? Is it playing with the dog? A T. Swift dance party, painting, mountain biking, zoning out with their favourite playlist or binge-watching Friends? Help them find the time to step away from life’s big moments and feelings. This will put these feelings into perspective without minimizing or ignoring them. It gives them time to re-connect to themselves.

There’s no doubt that growing up in this fast-paced world feels like a lot for our youth and even for us adults on the sidelines. It is our job to show them that even though things feel like a lot, there are ways through the BIG feelings era with curiosity, empathy and connection.

Take Care.

Two simple words I have used countless times over the years when closing off letters, emails and cards to family and friends.

Take care of yourself.

But what exactly is self-care? For many families where both parents juggle full-time employment along with raising children in our modern climate of ever-increasing inflation, self-care may seem like a pipe dream. There simply isn’t the time or the money for pampering oneself.

And as parents, we are the glue that holds the family together—we are the ones to provide care. Raising children is a full-time job, leaving little to no time at all for the luxury of self-care. There are countless things to do in the space of a day, all of them needing to be completed on top of a full day of work—meals to prepare, cleaning and laundry to be done, driving to and from appointments/activities/school, bedtime routines of baths and homework—the list goes on and on. Some days the only way to get everything done is to “burn the midnight oil.”

And yet, self-care for parents is so critical. After all, if we don’t look after our own well-being, we have less to offer our family. As parents, we typically lead by example with our children—by our selfless acts, we demonstrate what loving others is all about. But equally important is the need to teach our children about self-love or self-care, both in a physical and an emotional sense so they will be better equipped to face life’s challenges.

Taking care of our bodies is well-defined—eat a healthy diet, exercise regularly. But taking care of our emotional/mental health is less clear. How do we do that? How do we model effective de-stressing at the end of a day or whenever we are at a low ebb? For some, it might be listening to or playing calming music; while for others, it may be engaging in a favourite hobby like crafting or reading; and for still others, it may be as simple as an uninterrupted cup of coffee and a newspaper at the kitchen table.

Interestingly, many children instinctively develop outlets on their own for coping with stress or anxiety. Even young children are very adept at this when they engage in self-soothing behaviours such as twirling their hair, chewing their nails, or rocking themselves. And many children carry these behaviours well into adulthood because they have been so effective. I distinctly remember my own sons’ way of coping with stress when they were in middle school. By that point, they were into some pretty serious rough housing when they got home from school. One day when I called them on it, my older son very articulately explained that it took all of their effort to stay focused and well-behaved in school all day, so much so, that they simply had to “cut loose” when they got home. Fair enough (other than it typically ended up with one of them crying foul … ).

Despite many children developing coping strategies on their own, parents need to bring awareness to the importance of making the effort to carve out moments for our mental/emotional self-care. I think our society is better at teaching children the importance of caring for our bodies physically—the need to eat properly and exercise daily—than it is in teaching our children the importance of caring for our mental/emotional/well-being. That’s a harder thing to define for a child. They can easily understand a physical body and what needs to be put into it, but it is much harder for them to conceptualize the health of our minds. Prioritizing a healthy mind could mean reaching out occasionally to family, friends and even local organizations to help share the load, so self-care can be a priority, and there is no shame in that.

At the end of the day, self-care is a choice, one that we have to make for our own well-being, one that we somehow have to squeeze into our busy lives, and one that we should be sure to teach our children. It doesn’t have to involve a big time commitment or even something done every day—it’s just a matter of finding those things that help us unwind and bring us comfort and contentment.

So, take care. Easier said than done, but definitely worth the effort.

Our world is in a constant state of transformation. Yet we can cultivate peace and nonviolence by tending to our inner lives. And we must.

Think of it as soul hygiene (as important as brushing and flossing your teeth!). It’s a way to prevent our inner lives from atrophying.

Thomas Merton names one of our deepest needs: “to protect and nurture the ‘root of inner wisdom’ that makes work and life itself fruitful. Fed by the taproot some call the soul, we need neither to flee from the world nor exploit it. Instead, we can love the world with all its (and our) flaws, aspiring to the best of human possibility.”

Try these four simple practices and repeat:

Meditation

Meditation can help your restless mind relax. On the other side is a state of deep inner peace. All the pieces of ourselves can begin to settle and even become friends!

What’s possible?

• Negativity and aggression lose their power.

• Frustration, tension, and difficult emotions diffuse.

• Unkindness and harmful thoughts stop.

Meditation is one way to stop your inner thoughts from being at war. Human goodness becomes available, even familiar with practice and awareness. You’ll also notice and increase in clarity and insight. A stable mind is the gift that keeps on giving because with clear seeing, our ego shrinks and confusion evaporates.

The way we look at ourselves changes. Giving space to our emotions, means we can learn from them and become free from their grip. You’ll begin to respond instead of reacting.

Cultivating presence will allow you to stop prolonging the past and stop inviting the future. Without presence, we get caught by our emotions and are of no use to anyone or any situation. Think of the difference this could make!

Meditation practices are available everywhere. From library books and audio resources, to online or in-person courses. Check offerings in your local community calendar or from a spiritual centre near you.

Transform Blame

Stop to notice what happens in your body when we’re blaming somebody. Where is the gentleness in your interactions with others? Watch your impatience and judgments. Could you choose to love instead?

Five steps to transform blame:

Step 1: Let it be.

Step 2: Wait. Protect the pause.

Step 3: Recognize the feeling as discomfort.

Step 4: Don’t judge yourself. Don’t make yourself wrong for it.

Step 5: Place your hands on your heart. Breathe and then speak aloud, “May you be happy and know the roots of happiness. May you be free from suffering and the roots of suffering.”

Cultivate Humility

Humility is a modest or low view of one’s own importance; humbleness. Do not build yourself up and do not tear yourself down. This requires trust. Trust the world and then you can see the sacredness and magic of the way things are. It also requires a lot of letting go!

Grab a journal to scribe or contemplate (practice deep reflective thought) without trying to fix. Ask yourself, what could you let go of? What is getting in your way of tranquility?

A Vagus Massage Sequence

The vagus nerve connects the body and mind. It’s our social engagement system or the “physical manifestation of the soul.” How do you get vagal tone? It can be easy. Try laughing, singing, humming, yoga, acupuncture, even a splash of cold water on the face.

Breath is the remote control to the brain. So, it’s no surprise vagal activity is highest (and the heart rate lowest) on the exhale. Practice breathing in for five seconds and then exhaling for five counts to bring calm.

Touch is also powerful. Proceed slowly and mindfully starting with the head, using your fingertips and hands like this:

• Start with the ear lobes. Move them up and around, whatever feels good, at whatever pressure.

• Now press above eyebrows. Get curious about what you need.

• Next press around the cheek bones.

• Touch the chin.

• Cup your face in your hands. Imagine a beautiful landscape, a beloved pet or dear person as you cup your face.

• Move to the sides of the neck, pressing and stroking.

• Take both hands over the heart. Stop to notice temperature and pressure here.

• Then move to the belly and expand the rib cage.

Close the vagal massage by checking-in on all sensations. No need to assign “like” or “dislike.” Be with it.

Awareness is the key to living our lives well. Indulge in these soul hygiene practices as often as you brush your teeth!

New year, new you. We’ve all heard it 1,000 times. Then, suddenly, it’s February and life got hectic and you have already dropped all of your resolutions.

What if we altered our mind-set on what a new year should bring and instead of feeling like we must change or improve, we just take care of what we have?

You may be thinking, “taking care takes time” and I know as a busy parent, time is one of those things you don’t have (probably along with money, sleep and sometimes sanity!). Between work, school and extracurricular drop offs and pick-ups, making meals, grocery shopping, cleaning … there isn’t much time for anything else.

However, many of the elements of “taking care” don’t need to be time-consuming.

Self-care should be a top priority. I know you have heard this repeatedly as well. It turns out, this one is true. You can’t take care of others if your needs are not met.

This doesn’t have to mean getting a babysitter and spending a whole day at the spa; grab that book you’ve been meaning to read since before your kids were born, take a bath, go for a walk by yourself after dinner or purchase that new item you’ve been looking at. Thinking about the little things that would make your day better and doing them can make a big difference.

Take care of your relationships with your friends. Parenting is a 24/7 job that doesn’t leave a lot of time for socializing but you can (and should) maintain important relationships outside of the family. If your visit needs to be virtual, via phone or even a quick text to say “I’m thinking about you,” staying connected with your friends will brighten both of your days.

Speaking of relationships, if you are on this parenting journey with a partner, it is crucial that you take care of each other. Check in, ask how they are doing, do something for them without being asked, most importantly, be forgiving—they are juggling a lot as well.

As a working mom of two, I know these “taking care” measures are easier “said” than done. But if you can put in the effort to mindfully take care of yourself and those around you, it might just be the New Year’s resolution you stick with for years to come.

– Stacie Gaetz