Has anyone else noticed a heightened intensity in the air lately? Perhaps it’s the collective uncertainty many are feeling, the personal transitions we’re navigating, or the emotional weight of current events. My astrology friends might blame it on eclipse season—which is been a time for endings, beginnings, change, and challenge. These feelings of chaos and transition can elevate our stress and anxiety, impacting our mental health. Sometimes just acknowledging their presence gives us the space to navigate these shifts with more clarity and steadiness.

In times of transition, whether due to tragedy or growth, how do we take care of ourselves?

In moments of stress, focusing on personal wellness can feel counterintuitive or even selfish. But prioritizing your own well-being is critical. Wellness practices can serve as the foundation from which you contribute to the world. Rather than withdrawing from the issues that concern you, self-care helps you remain grounded, resilient, and better equipped to engage in meaningful ways.

When you're stuck in a state of heightened anxiety or a "trauma vortex" (yes that’s a real term - a concept from somatic therapy describing a cycle of distress that can pull us in deeper), it diminishes your ability to act effectively. This vortex leaves you depleted, reactive, in a state of confirmation bias, and less able to sustain the energy needed for change. By contrast, tending to your nervous system—whether through movement, breathwork, mindfulness, or simply taking a break from overwhelming media—can help reset your emotional balance.

Stepping out of that cycle of depletion allows you to come back to the question: What can I control? What can I contribute? That shift can help us reclaim power and purpose even in overwhelming times.

I was reminded of this while walking the dog with my wife last night. Anyone who knows her can attest that she is great at staying calm and recharging, even when I’m overwhelmed. As I listed my stressors, I wanted her to join me in that anxiety—but she didn’t. Later, I reflected on her day: she’d trained to work the poles at the election in the morning and volunteered at a local soup kitchen in the evening. While I had been spinning my wheels with worry and overthinking (go figure), she quietly focused on what she could control. In doing so she seemed calm, grateful, and maybe even a little hopeful.

I am not sure where we will be a month from now but today I am committed to feeling resourced and available for myself and others.

Self-care isn't just about momentary relief—it's about cultivating the resilience and clarity you need to navigate life’s challenges and contribute meaningfully to the world around you. By investing in your well-being, you're not only recharging yourself but also ensuring that you have the strength and capacity to show up fully, consistently, and with purpose in all areas of your life. In times of uncertainty, it’s this grounded presence that allows you to make a lasting impact, both for yourself and those you care about.

Join us as we engage in important topics while staying grounded in our mission of helping ourselves and others find ways to stay well.

This month we explore the concept of masking, a survival mechanism that often develops in childhood when someone doesn’t feel safe to express their true self. There are many facets to masking, ranging from helpful to harmful, which we’ll unpack on our blog, Instagram page, and here, where we’ll share additional resources. Don’t forget to check out this month’s art therapy directive (can you guess what it is?), and share your creations with us! Until next month,

- Jennifer CAP Founder

Recommendations:

ADHD And Masking

Code-Switching

You may think of Code-switching as a psychological or sociological term but it originally emerged from the field of linguistics, referring to the practice of alternating between languages or dialects within a conversation or discourse. It was initially studied in bilingual communities where speakers navigate between different linguistic frameworks based on context, audience, or social setting. Over time, the concept has expanded to include not just language but also shifts in behavior and cultural expressions, particularly among marginalized groups who may adjust their presentation to fit into various social environments. This evolution reflects broader social dynamics and the complexities of identity negotiation in diverse contexts.

Articles: The Cost of Code Switching Harvard Business Review, The Overwhelming Nature Of Code-Switching TED Talks: Chandra Arthur | TEDxOrlando Books: Ta-Nehisi Coates: Between the World and Me Trevor Noah: Born a Crime

Wellness Date

Wellness Directive:
Mask Making

Masks have been worn since ancient times for entertainment, protection, communication, and disguise. Mask making has a long history within the art therapy community as it allows us to engage with and examine Carl Jung’s concept of the persona, "a kind of mask, designed on the one hand to make a definite impression upon others, and on the other to conceal the true nature of the individual."

Materials

• Mask: you can make your own papier mâché mask, purchase a pre-made mask like this, or download and print a paper version.

• Multimedia: Depending on the type of mask you are using, you may want to use markers and paint, you may also want to use collage materials to use a decoupage technique

Method

1. Decorate the outside of the mask, representing how you think others or the outside world sees you

2. Decorate the inside of the mask, representing how you see yourself (the inner you)

Reflection

After you have finished the work bring a pen and a journal/notebook to write with. To reflect on our art-making process and the artwork, let’s do some writing.

Write down your answers to these questions:

• Describe the inside and outside parts of the mask, how they're similar and different?

• How do the outside and inside aspects of you relate to each other?

• What have you learned about yourself through this mask project?