https://coachingresilience.com/

Coaching for Resilience, Philadelphia, PA (2026)

10/22/2026

What Happens When You Go for a Walk?

“After a day’s walk, everything has twice its usual value.” — G. M. Trevelyan

Feeling stressed, fatigued, or overloaded? One of the simplest things you can do to recharge is take a walk in nature.

Why? Because you get a double dose of what helps you feel better: a brain break that allows your mind to wander and recharge, plus a mood boost from being outdoors. Who knew?

Why Does Your Brain Need a Break?

Throughout the day, your brain shifts between focusing on tasks and periods of mental downtime.

When you’ve been concentrating for too long, you may find it harder to focus, feel mentally drained, or start to zone out.

That’s your cue to take a break!

When you let your mind wander, you give yourself a chance to recharge. You don’t have to meditate or do anything special.

Sometimes, simply stepping away from your desk and taking a short walk is enough to help you return feeling refreshed and ready to tackle what’s next.

Why Walk in Nature?

Walking is one of the easiest ways to get moving. You don’t need special equipment or a gym membership, and you can start at your own pace.

Walking can also help reduce stress, improve your mood, support heart health, and maintain strength and mobility as you age.

Add nature to the mix, and you may feel even better. Spending time outdoors has been linked to greater happiness and decreased anxiety, depression, and anger.

So, walking in nature is a simple way to care for both your mind and body.

Three Ways to Get Started

1️⃣ Start small. When you feel your energy or concentration slipping, step away and take a 5 to 10 minute walk outside. You may be surprised how much better you feel when you return.

2️⃣ Build a routine. If you want to walk more regularly, start with 15 minutes a few times a week and gradually increase the time.

A longer-term goal for adults is 150 minutes a week (e.g., 30 minutes, 5 times a week) of moderate activity, such as brisk walking.

3️⃣ Make it enjoyable. Schedule walks on your calendar, explore different routes, or invite a friend to join you.

And if you miss a day or two, don't beat yourself up. Just begin again.

Walking is an easy way to give yourself the break you need without adding another complicated task to your day.

The next time you feel stressed, stuck, or mentally drained, don't push harder. Step outside instead.

What could change for you after a 10-minute walk? Give it a try today and find out.

For weekly tips for strengthening your resilience and well-being, sign up for my free newsletter. Click below!

https://conta.cc/4dUmRca

10/15/2026

When Was the Last Time You Got a Good Night’s Sleep?

“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” -John Steinbeck

How wonderful it feels to get a good night’s sleep! Yet many people struggle with falling asleep, staying asleep, or waking up refreshed.

And sleep can get more challenging as you age.

Sleep is more than a luxury. The CDC emphasizes its importance to overall health and well-being.

Too little or poor-quality sleep can affect your physical health, mood, memory, and ability to concentrate.

Screen time makes matters worse by interfering with your natural sleep rhythms.

What’s So Important About Sleep?

Think of sleep as your body’s nightly reset. While you rest, your brain processes information, strengthens memories, and clears away waste.

Sufficient sleep supports your emotional health, helps you think more clearly, and allows your body to repair and restore itself.

Simply put, getting enough quality sleep helps you feel and function at your best.

Common Mistakes

Trying to squeeze more hours out of the day by sacrificing sleep can actually backfire.

Getting fewer than 7 hours of sleep regularly can leave you less alert, affect your judgment, and make everyday tasks harder.

And while catching up on sleep over the weekend may help you feel better, it doesn’t undo the effects of ongoing sleep deprivation.

What Can You Do?

Small, consistent changes can make a difference:

1️⃣ Keep a regular schedule. Go to bed and wake up around the same time each day, including weekends.

2️⃣ Unplug before bed. Reduce screen time in the evening, dim the lights, and keep your phone out of reach—or better yet, out of your bedroom.

3️⃣ Watch what you consume. Avoid snacks and alcohol close to bedtime. Limit fluids if nighttime trips to the bathroom interrupt your sleep.

4️⃣ Create a bedtime ritual. Read, listen to soothing music, or take a bath. Give yourself time to wind down.

5️⃣ Make your bedroom a sleep sanctuary. Keep it cool, dark, quiet, and comfortable.

6️⃣ Be kind to yourself. One restless night doesn’t mean you’ve failed. Avoid beating yourself up. Simply return to your routine the next day.

If sleep problems persist or interfere with daily life, talk with your doctor.

Tonight, Try Something Different

Better sleep doesn’t have to be a frustrating ordeal.

It starts with small, conscious choices that support your physical health, emotional well-being, and ability to handle life’s challenges.

You spend much of your day taking care of work and other people. Why not give yourself the same care at bedtime?

Tonight, create a bedtime ritual. Slow down. Breathe. And tuck yourself in.

Please comment: What bedtime ritual will you try tonight?

For weekly tips for strengthening your resilience and well-being, sign up for my free newsletter. Click below!

https://conta.cc/4yjDDZp

10/08/2026

Are You Dreading Something?

“Don’t do this day like a chore. Do it like it’s a gift you’re excited to open.” — Nataly Kogan

Have you ever noticed how much energy you spend dreading something before it even happens?

Maybe it’s a difficult conversation, a long overdue appointment, a complicated administrative task, or something on your calendar you simply don’t want to do.

When you’re dreading something, it’s easy to ruminate about how challenging it will be.

You imagine everything that could go wrong, how exhausting it will be, or how you’d rather be doing almost anything else.

The result? You de-energize yourself before you even begin.

And here’s the interesting part: once you actually get started, often it’s not nearly as bad as you imagined.

The conversation goes better than expected. The appointment is over before you know it. The chore takes 30 minutes instead of the two hours you anticipated.

So, what if you looked at the situation with new eyes?

Instead of thinking, “How can I avoid this?,” try asking yourself: “Is there another way I can look at this?”

Perhaps focus on how you’ll feel when it’s done. Or look for something you might learn, enjoy, or appreciate because of this.

Or simply remind yourself, “This may not be as bad as I’m making it out to be.”

You’re not pretending something is wonderful when it isn’t. You’re choosing not to make it worse in your mind before it even happens.

Be your own best friend. The next time you’re dreading something, try looking at it with fresh eyes.

You may discover that changing your perspective changes more than you expected—including how you feel.

For weekly tips for strengthening your resilience and well-being, sign up for my free newsletter. Click below!

https://conta.cc/3VPFbNh

10/01/2026

When Letting Go Feels Impossible: What If Forgiveness in Really About You?

“Forgiveness does not change the past, but it does enlarge the future.” —Paul Boose

Sometimes holding onto a grudge feels justified.

You were hurt. You were wronged. Maybe you’re still angry about what happened.

And forgiving can feel like letting the other person off the hook.

You may worry you’re giving in, losing face, or saying what happened didn’t matter.

But there’s another question worth asking:

What is holding onto the hurt costing you?

Anger and resentment can take up a surprising amount of your energy--as you replay the past, wait for the apology that never comes, or allow the person who hurt you to continuously occupy your mind.

Forgiveness doesn’t mean forgetting. It doesn’t mean excusing what happened or pretending it didn’t hurt.

It means choosing what you want to carry forward—and what you’re ready to put to rest.

Think of it as a choice:

Hold on: You remain connected to the hurt and the past.

Let go: You create more room for healing, growth, and what comes next.

Forgiveness may not change what happened. But it can change what happens next.

So, who do you need to forgive? And whose forgiveness might you need—including your own?

Sometimes healing begins when you decide the past has taken up enough space in your life.

What is possible if you choose to lighten your burden and expand your future?

For weekly tips for strengthening your resilience and well-being, sign up for my free newsletter. Click below!

https://lp.constantcontactpages.com/sl/DnWgNKf?source_type=fbpo&source_id=03185173-1124-46cf-9059-04b73a92a00a

09/24/2026

How Do You Set Boundaries?

Setting boundaries is not about saying ‘no’. It’s about saying ‘yes’ to what is most important to you.”--Nataly Kogan

What do you need to say yes to?

More time to exercise, eat wisely, and take care of your health? The freedom to pursue a passion project you've put off? Being present with your loved ones?

Sometimes, saying yes to what matters most requires saying no to something else. And if you're someone who is always there for others, that can be easier said than done.

When Guilt Takes the Wheel

You're a team player. The dependable one. The person others count on to step in, lend a hand, or make things happen.

So, when someone asks for your help, your automatic response is, "Sure, I can do that!" Even when your calendar is full, you're exhausted, and you'd rather say no.

Why do you keep saying yes?

Often, guilt is sitting in the driver's seat.

You don't want to disappoint anyone. You feel responsible. You worry that saying no makes you selfish or less dependable.

So, you keep overdoing it, meeting everyone else's expectations while your own needs get pushed further down the list.

But here's the thing: Being someone others count on doesn't mean you have to say yes to everything.

Put Your Priorities in the Driver's Seat

Paying attention to boundaries is an important part of self-care.

Think about the safety instructions you hear before every flight: Put your own oxygen mask on first before helping others.

You need to breathe before you can help someone else effectively.

The same is true in everyday life. When you consistently put everyone else's needs ahead of your own, eventually you find yourself with little energy left for the people, activities, and experiences that matter most to you.

Instead of letting guilt make the decision, pause and ask:

"What do I want to have the time and energy to say yes to?"

That question can help you shift from automatically responding to everyone's needs to making intentional choices about your own.

A Boundary Can Be an Act of Self-Respect

Setting a boundary doesn't require a lengthy explanation or an apology. Sometimes it sounds like:

"I'd love to help, but I don't have the capacity right now."
"I can't take that on, but I hope you find someone who can."
"I need some time for myself this weekend."

You can be caring, generous, and dependable without always being available.

And while others may occasionally feel disappointed by your boundaries, their disappointment doesn't mean you've done something wrong.

Your needs matter, too.

This week, notice where guilt may be influencing your decisions. Then consider what could change if your priorities, not your guilt, were in the driver's seat.

Now, what can you say yes to?

For weekly tips for strengthening your resilience and well-being, sign up for my free newsletter. Click below!

https://lp.constantcontactpages.com/sl/DnWgNKf?source_type=fbpo&source_id=336ad62d-e8d9-4bce-818f-7b62899802db

09/22/2026

Too Old? Too Late? Think again.
There may be more possibilities ahead than you realize

Have you ever thought, I’m too late—to try something new. To change direction. To pursue that passion?

Maybe you’ve had a dream tucked away for years.

A class you’d love to take. A business you’ve wanted to open. A new skill you’re eager to learn. Or simply a project that’s sparked your curiosity.

But then that voice kicks in:

At my age? Really?
What if I’m not good at it?
What will people think?

And so, you don’t do it.

Not because you don’t want to. Because you’re afraid.

But it’s never too late to try something new.

The fear may not go away. You may not feel ready or confident. And that’s okay.

You don’t have to know how it will turn out. You just have to be willing to take the first step.

You might uncover a new passion. You might meet new people. You might learn something new about yourself.

Or you might even discover you’re capable of more than you realize.

Because the real loss isn’t failing at something new.

It’s letting fear keep you from trying.

As Ariel Belgrave reminds us:

“You’re not behind. You’re not incapable. You’re not too old. You’re not too late. It’s time to do the things you can’t stop thinking about.”

So, what have you been telling yourself you’re “too late” to do?

What is it time for you to do now?

Want to take your resilience to the next level with a group of like-minded peers?

Once a year, I offer my signature workshop, A Shot of Resilience, a 6-part resilience skill-building workshop, backed by research.

Filled with practical, easy to implement techniques, you will practice developing your resilience, skill by skill!

To get on the priority waiting list for our next series, click here!

https://conta.cc/4vdYqwC

09/17/2026

Are You Running on Empty?

“Almost everything will work again if you unplug it for a few minutes, including you."—Anne Lamott

Fall often feels like a time to ramp up.

Summer vacations are over. Schedules fill up. Work picks up. There are appointments to make, projects to finish, and people who need your attention.

And before you know it, you’re running on empty.

That’s why this fall, consider adding one more thing to your to-do list:

Unplug.

Not because you have nothing to do, but because you have plenty to do—and you’ll do it better when you give yourself a chance to recharge.

Just like your phone, when your battery gets low, you don’t keep using it and hope for the best. You plug it in.

You need recharging, too.

Taking time to unplug—even for a few minutes—is a powerful form of self-care. It gives your mind a break from constant stimulation and helps reduce the stress that builds when you’re always “on.”

And there’s another benefit: self-care isn’t just good for your well-being. It can make you more productive.

When you pause, take a walk, sit quietly with a cup of tea, or simply breathe, you create space to reset. You may return with more energy, greater clarity, and a fresh perspective.

The goal isn’t to escape your responsibilities. It’s to give yourself enough breathing room to handle them without running yourself into the ground.

As you ramp up this fall, ask yourself:

Where can you build a little more unplugging into your day?

Maybe it’s 10 minutes without your phone, a walk before dinner, or protecting your morning coffee as YOUR time.

Or maybe it’s simply giving yourself permission to stop for a few minutes without feeling guilty.

Small pauses can make a big difference.

You don’t have to wait until you’re exhausted to recharge.

Make unplugging part of your regular self-care routine, and you may find you have more energy for the things that matter most.

As you head into a busy fall, don’t just ask, “What do I need to get done?”

Ask yourself: "What do I need to do to stay well while I’m doing it?”

Want to take your resilience to the next level with a group of like-minded peers?

Once a year, I offer my signature workshop, A Shot of Resilience, a 6-part resilience skill-building workshop, backed by research.

Filled with practical, easy to implement techniques, you will practice developing your resilience, skill by skill!

To get on the priority waiting list for our next series, click here!

https://conta.cc/4vdYqwC

09/10/2026

What Gives Your Life Meaning Now?

“The purpose of life is to discover your gift. The work of life is to develop it. The meaning of life is to give your gift away.” — David Viscott

What is your gift?

At one time or another, most of us ask ourselves that question. What is my purpose? What am I meant to do with my life? What gives my life meaning?

For some, the answer seems to come naturally. They know their passions, recognize their strengths and talents, and have a sense of how they want to use them.

For many, discovering a sense of purpose takes time.

It may emerge through the experiences you’ve had, the challenges you’ve overcome, the people you’ve helped, or the things that make you feel most alive.

And sometimes, your sense of purpose changes.

What mattered to you earlier in life may not feel as meaningful today.

As your circumstances, priorities, and perspectives change, you may find yourself asking new questions about how you want to spend your time and what you want to contribute.

Because ultimately, purpose is less about what you accomplish and more about how you contribute.

Your gifts—your talents, wisdom, experiences, compassion and unique perspective—become meaningful when you use them in ways that make a difference to someone else.

It doesn’t have to be something earth-shattering.

You might mentor someone, care for a loved one, create something beautiful, volunteer, share your knowledge, or simply be there for someone who needs you.

Purpose isn’t necessarily something you find. It’s something you create by choosing how you use what you’ve been given.

So, what is your gift? And how can you give a little more of it away?

Want to take your resilience to the next level with a group of like-minded peers?

Once a year, I offer my signature workshop, A Shot of Resilience, a 6-part resilience skill-building workshop, backed by research.

Filled with practical, easy to implement techniques, you will practice developing your resilience, skill by skill!

To get on the priority waiting list for our next series, click here!

https://conta.cc/4vdYqwC

09/03/2026

Add This to Your Labor Day List . . .
You Won't Regret It

As we approach Labor Day weekend, a time when we celebrate the dedication and hard work that fuels and sustains our lives, it’s the perfect moment to express gratitude for what we have.

Even though everything may not be perfect, there’s always something to be grateful for—the small things and the big things in our lives that are working well.

As a matter of fact, expressing gratitude daily is one of the most powerful things you can do.

Research shows numerous physical and emotional benefits from gratitude, including improved relationships, greater self-esteem, and even better sleep!

Developing a daily habit of gratitude is easy—it doesn’t take much time, and it doesn’t cost anything either!

Simply start each day by jotting down 3 specific things you’re grateful for . . .

From small wins like, “I’m grateful I got the laundry done last night, so I’ll be ready to pack tomorrow,” to more significant joys like, “I’m grateful my grandson, who was born 4.5 weeks early, is now over 13 pounds and thriving—eating like a champ, smiling from ear to ear, and sleeping longer stretches!”

Remember to be very specific about what you are grateful for.

By cultivating a daily practice of gratitude, you open yourself to the abundance in your life, positivity, and an appreciation for what you do have rather than focusing on what you don’t have or what is missing.

And what’s curious is that by doing this, you often make progress with those “imperfections” in your life.

As you celebrate Labor Day this weekend, acknowledge the contributions your work makes to your company and/or your family.

Enjoy the extra time with family and friends, and indulge yourself with gratitude for the small and large gifts in your life.

“Be thankful for what you have: you’ll end up having more. If you concentrate on what you don’t have, you will never have enough.” — Oprah Winfrey

What 3 things are you grateful for today?

Want to take your resilience to the next level with a group of like-minded peers?

Once a year, I offer my signature workshop, A Shot of Resilience, a 6-part resilience skill-building workshop, backed by research.

Filled with practical, easy to implement techniques, you will practice developing your resilience, skill by skill!

To get on the priority waiting list for our next series, click here!

https://conta.cc/4xuKdNc

08/27/2026

Too Old? Too Late? Thank again.
There may be more possibilities ahead than you realize

Have you ever thought, I’m too late—to try something new. To change direction. To pursue that passion?

Maybe you’ve had a dream tucked away for years.

A class you’d love to take. A business you’ve wanted to open. A new skill you’re eager to learn. Or simply a project that’s sparked your curiosity.

But then that voice kicks in:

At my age? Really?
What if I’m not good at it?
What will people think?

And so, you don’t do it.

Not because you don’t want to. Because you’re afraid.

But it’s never too late to try something new.

The fear may not go away. You may not feel ready or confident. And that’s okay.

You don’t have to know how it will turn out. You just have to be willing to take the first step.

You might uncover a new passion. You might meet new people. You might learn something new about yourself.

Or you might even discover you’re capable of more than you realize.

Because the real loss isn’t failing at something new.

It’s letting fear keep you from trying.

As Ariel Belgrave reminds us:

“You’re not behind. You’re not incapable. You’re not too old. You’re not too late. It’s time to do the things you can’t stop thinking about.”

So, what have you been telling yourself you’re “too late” to do?

What is it time for you to do now?

Want to take your resilience to the next level with a group of like-minded peers?

Once a year, I offer my signature workshop, A Shot of Resilience, a 6-part resilience skill-building workshop, backed by research.

Filled with practical, easy to implement techniques, you will practice developing your resilience, skill by skill!

To get on the priority waiting list for our next series, click here!

https://conta.cc/4vdYqwC

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