STOP Letting Seasonal Affective Disorder Control Your Life!

On By Naty MatosIn ThriveLeave a comment

As the days grow shorter and colder, many of us start to feel the subtle shift in our moods. But for some, these winter blues are more than just a passing phase – they’re a real struggle. In this eye-opening episode of Thrive by The Rising Muse, we’re joined by licensed professional counselor Alexandra Mays from Mindful Steps, who sheds light on Seasonal Affective Disorder (SAD) and the toll it can take on mental well-being.

From explaining how SAD differs from general depression to sharing everyday strategies for managing symptoms, Alexandra offers a compassionate and informative perspective on living through seasonal changes. Whether it’s the impact of reduced sunlight on our “happiness chemical” or how our sleep patterns shift in the colder months, Alexandra breaks down the science behind SAD in a way that’s both accessible and deeply relatable.

Are there ways to prevent SAD? How can we support loved ones going through this seasonal struggle? And what small, meaningful changes can we make to nurture our mental health as we enter the winter season? Get ready to discover answers to these questions and more. This conversation is packed with insights and practical advice that will leave you better prepared to thrive all year round.

Alexandra Mayes is a Licensed Therapist and a Clinical Director of several different clinics that focus on recovery for those struggling with addiction. She has been in the mental health field for over ten years now and has worked with children, teens, and adults. In 2021 she decided to open Mindful Steps with her husband. Mindful Steps is a group practice to expand her reach of care. In addition to receiving her bachelor’s degree in psychology from Tennessee State University, she also received her master’s degree in Counseling Psychology from there as well. She is a business owner, mental health advocate, wife, and mother of two daughters.

To contact Alexandra:

Tiktok, Facebook Mindful Steps Instagram Alex Instagram

 Mindful Steps Upcoming Events

  • Winter Blues: Grief and Loss Over the Holidays (11/20/2024) 
  • Mindful Steps: Healthy goals for the New Year. (01/08/2025) 
  • Mindful Steps for Mindful Care: 5k race to raise funds for our non-profit to provide free and/or reduced rates for webinars, conferences, workshops, and wellness programs for marginalized communities.  (05/26/2025) 
  • Mindful Care Wellness Program: an 8-week program to address emotional, mental, physical, spiritual, social, and vocational forms of self-care through a combination of Zoom, and in-personal workshops for psychoeducation.  The program will include mindfulness art sessions, yoga, financial advisors, breath work, health/fitness, nutrition, and mental health guest speakers throughout the eight weeks.  (05/31/2025 -07/23/2025)

Tune in now for a conversation that promises to warm up even the coldest of winter days.

Overcoming the Trap of Comparison: Finding Self-Worth in a Social Media World

On By Naty MatosIn Thrive1 Comment

In today’s hyper-connected world, it’s all too easy to fall into the trap of comparison. Social media feeds are filled with curated lives, impressive achievements, and seemingly perfect moments. It’s natural to feel like we’re falling short when we see others shining. However, it’s crucial to remember that comparing ourselves to others can undermine our self-worth and distort our perception of success.

“For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.” — Galatians 1:10

The Illusion of Comparison

When we compare ourselves to others, we often focus on their highlight reels while overlooking our own progress and achievements. Everyone has their struggles, insecurities, and setbacks—things that are rarely shared in public forums. It’s essential to recognize that behind every seemingly perfect photo or achievement, there’s a unique story filled with challenges and growth.

“Each one should test their own actions. Then they can take pride in themselves alone, without comparing themselves to someone else, for each one should carry their own load.” — Galatians 6:4-5

Understanding Your Value

Each person has their own path, shaped by individual experiences, strengths, and passions. Instead of measuring your worth against someone else’s success, take time to reflect on your journey. Acknowledge your accomplishments, no matter how small they may seem. Celebrating your milestones can foster a sense of fulfillment and help you appreciate your unique contributions to the world.

“For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.” — Ephesians 2:10

Shifting Your Mindset

When you recognize your inherent value, you can begin to cultivate a healthier mindset. Here are some strategies to help you shift your focus:

  1. Practice Gratitude: Regularly remind yourself of what you’re thankful for in your life. This can help shift your focus from what others have to the abundance in your own life. “Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” — 1 Thessalonians 5:18
  2. Set Personal Goals: Define success on your own terms. Set goals that resonate with your values and aspirations rather than those imposed by societal standards. “Commit your work to the Lord, and your plans will be established.” — Proverbs 16:3
  3. Limit Social Media Exposure: Consider curating your social media feeds to follow accounts that inspire and uplift you. Unfollow those that trigger feelings of inadequacy. “Above all else, guard your heart, for everything you do flows from it.” — Proverbs 4:23
  4. Cultivate Self-Compassion: Treat yourself with the same kindness and understanding you would offer a friend. Acknowledge your struggles without judgment. “Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” — Ephesians 4:32
  5. Engage in Self-Reflection: Spend time contemplating your strengths and areas for growth. Journaling can be an effective tool to track your progress and remind yourself of your journey. “Examine yourselves, to see whether you are in the faith; test yourselves.” — 2 Corinthians 13:5

You Are Enough

Remember, you are better than you think you are. Your worth is inherent, not defined by comparison. Embracing your individuality allows you to cultivate confidence and authenticity. When you stop comparing yourself to others, you open the door to self-acceptance and a richer, more fulfilling life. “I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.” — Psalm 139:14

Ultimately, the journey of self-discovery and self-acceptance is ongoing. Focus on becoming the best version of yourself, not a copy of someone else. Celebrate your uniqueness, for that is where your true strength lies. You have a remarkable journey ahead, and it’s entirely yours to embrace.

Unlock the Secrets to Healing from Grief with Carolyn J. Murphy!

On By Naty MatosIn ThriveLeave a comment

Are you struggling to move forward after loss, or perhaps supporting someone who is? You won’t want to miss this powerful episode of Thrive by The Rising Muse! This week, hosts Naty and Veda sit down with Carolyn J. Murphy—author, coach, and certified peer recovery specialist—who knows the depths of grief and the heights of healing.

In this episode, Carolyn shares her personal journey of loss, anger, and eventual transformation. Known as the “Mindshift Coach,” she reveals how shifting your mindset can be the key to unlocking emotional freedom. With profound insights from her book God, Why Did You Save Me?, Carolyn offers practical steps for those feeling stuck in grief and searching for a way out.

Whether you’re looking for tips on how to cope with grief, curious about how faith can carry you through dark times, or simply need some encouragement, this conversation will open your eyes to the possibility of healing. Carolyn reminds us that grief isn’t just about death—it’s about any kind of loss. And more importantly, it’s about finding purpose again.

Get ready for an episode filled with honesty, compassion, and wisdom. Carolyn’s message of hope is exactly what we all need to hear.

Highlights You Won’t Want to Miss:

  • How Carolyn learned to manage her grief after years of wearing a “mask.”
  • Why the first step to healing is giving yourself permission to grieve.
  • Practical strategies to break free from emotional cycles like anger and perfectionism.
  • The powerful role of faith and mindset in the recovery process.

To contact Carolyn

E-business card link: https://hihello.me/p/04d445a5-0f11-4815-9545-23287743ab43?sharer_id=UjMtyTW6SrQQUbmIMXt9U3caGTC3 (includes social media links)

Listening Sessions: https://payhip.com/FirmFoundationsCO

Mindfulness Practice Challenge: https://firm-foundations-co-llc.ck.page/15be6b2d67

Tune in now and take the first step towards healing. This conversation could be the spark that changes everything!

Catch the full episode of Thrive by The Rising Muse wherever you listen to podcasts or click on the picture below. Don’t forget to subscribe and share this episode with anyone needing it. Grief doesn’t have to keep you stuck—join us as we learn how to move forward together.

When a Friend Becomes Family: The Beautiful Transformation

On By Naty MatosIn ArticlesLeave a comment

Friendship is often described as one of life’s greatest treasures. We share laughter, adventures, and secrets, creating bonds that can last a lifetime. But sometimes, those friendships evolve into something deeper, transforming a simple companion into family. This transition is a profound experience, filled with emotional depth and shared history. Here’s a closer look at what it means when a friend becomes family.

The Foundation of Trust
The journey from friend to family often starts with a foundation of trust. Friends share their lives, their struggles, and their triumphs, building a rapport that fosters vulnerability. As Proverbs 17:17 says, “A friend loves at all times, and a brother is born for a time of adversity.” When you can confide in someone without fear of judgment, it creates a sense of safety often found in familial relationships. This trust is the bedrock upon which a deeper connection is built.

Shared Experiences and Memories
As friendships grow, the experiences shared become milestones that bond people together. Whether it’s road trips, late-night talks, or celebrating life’s significant moments, these shared memories create a tapestry of experiences that strengthen the connection. “Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up” (Ecclesiastes 4:9-10). When you look back on those memories, it’s easy to see how a friend can feel more like a sibling or a cherished family member.

The Choice of Family
One of the most beautiful aspects of friendship evolving into family is the conscious choice involved. Unlike biological ties, choosing someone as family is a powerful declaration of love and commitment. “Greater love has no one than this: to lay down one’s life for one’s friends” (John 15:13). This choice signifies that this person is not just someone you share a bond with, but someone you want to include in your life’s narrative. This choice can be empowering, reinforcing the idea that family isn’t just about blood; it’s about the people who stand by you through thick and thin.

Support in Times of Need
True family shows up in times of need, and friends who become family do the same. They are the ones who lend a listening ear when life gets tough, provide comfort during heartbreak, and celebrate your victories as if they were their own. “Carry each other’s burdens, and in this way, you will fulfill the law of Christ” (Galatians 6:2). This unwavering support transforms a simple friendship into a familial bond, making you feel cherished and understood.

Celebrating Each Other’s Lives
When friends become family, there’s a natural inclination to celebrate one another’s lives. Birthdays, anniversaries, and other significant events become communal occasions filled with joy and laughter. “Rejoice with those who rejoice; mourn with those who mourn” (Romans 12:15). The love shared during these celebrations reinforces the idea that you are not just friends but part of a chosen family. These moments create a sense of belonging that enriches your life in ways that can’t be quantified.

Navigating Conflict with Love
Every relationship encounters conflict, and familial bonds are no exception. However, friends who have become family often navigate disagreements with love and understanding. “Above all, love each other deeply, because love covers over a multitude of sins” (1 Peter 4:8). There’s a willingness to communicate openly and work through issues, which can strengthen the bond even further. This maturity in handling conflicts reflects a deep-rooted commitment to each other, akin to that found in traditional family dynamics.

Building Traditions Together
As friendships deepen, many choose to establish traditions that reinforce their familial bond. Whether it’s a weekly dinner, an annual trip, or a simple ritual of checking in regularly, these traditions create a sense of continuity and connection. “Let us consider how we may spur one another on toward love and good deeds, not giving up meeting together” (Hebrews 10:24-25). They provide a framework for the relationship to flourish and evolve over time, making the friendship feel even more like family.

The Beauty of Chosen Family
When a friend becomes family, it’s a beautiful transformation that enriches both lives. It’s a reminder that love knows no bounds and that the ties that bind us can be forged through shared experiences, trust, and commitment. “Above all, clothe yourselves with love, which binds everything together in perfect harmony” (Colossians 3:14). In a world where family can sometimes be complicated, the notion of chosen family provides comfort and joy, proving that sometimes, the people we hold closest to our hearts aren’t those we’re related to by blood, but those we’ve chosen to love fiercely.

So, cherish those friendships that have blossomed into family. Celebrate the memories, navigate the challenges, and continue building a life filled with love and laughter. After all, “The heart has an incredible capacity to expand, welcoming those who truly belong” (Psalm 133:1).

From Tragedy to Triumph: Shelly Edwards Jorgensen’s Journey of Faith and Forgiveness

On By Naty MatosIn ThriveLeave a comment

In this episode of Thrive by The Rising Muse, we bring you an unforgettable story of resilience, faith, and the power of forgiveness. Shelly Edwards Jorgensen, author of Beautiful Ashes, joins us to share her harrowing yet inspiring journey. Imagine enduring the unimaginable—losing your mother to a violent crime, living through abuse, and facing overwhelming medical challenges. Shelly has survived these trials and found peace and healing in the most miraculous ways.

Through her conversation with hosts Naty and Veda, Shelly opens up about her path to healing and the pivotal moments that tested her faith. What kept her going? How did she learn to forgive in the face of such betrayal and loss? And, most importantly, what lessons does she want to share with others walking through their own darkness?

This episode is a powerful testament to the human spirit’s ability to rise above even the deepest of ashes. Tune in to hear how Shelly’s faith, courage, and the support of loved ones carried her through—and how her story can inspire you to overcome whatever life may throw your way.

Shelly attended Brigham Young University in Provo, Utah where she was the first female to graduate with a degree in Manufacturing Engineering.  After graduation, she moved back to her home state of Michigan and landed her dream job as a manufacturing engineer to start off her 20+ year career for Ford Motor Company. A few years into her engineering career, she decided to go back to school to get her MBA.

Shelly has spent over 30 years serving within her church congregation and community. She has always enjoyed serving others.

Shelly enjoys wood working and has amassed a workshop of her dreams.  She also enjoys being outside in the fresh air, trail riding in her ATV and enjoying the Great Lakes boating & jet skiing.

Shelly is happily married to her husband Glenn.  She is a step-mother, grandmother, and adored aunt!

If you want to know more about Shelly’s story, you can visit my website http://www.beautifulashesmemoir.com, Facebook Instagram, Twitter (X) and YouTube

Don’t miss this gripping conversation—it might just change the way you see your own struggles. Listen now on Thrive by The Rising Muse!

When Grandparents Step In- The New Role of Caregiving

On By Naty MatosIn ArticlesLeave a comment

In today’s world, the dynamics of family life are shifting, and more often than not, grandparents are stepping into the role of primary caregivers for their grandchildren. This can happen for various reasons, including parental health issues, financial struggles, or unforeseen circumstances. While this shift can be challenging, it can bring unique rewards and opportunities for both generations.

Understanding the Shift

1. Reasons for the Transition: Various factors can lead to grandparents becoming caregivers. In some cases, parents may face addiction issues, mental health challenges, or other obstacles that prevent them from providing stable care. Additionally, economic factors, such as job loss or housing instability, can contribute to this situation.

2. Legal and Financial Implications: For many grandparents, taking on this role requires navigating legal systems, including custody arrangements or guardianship. Understanding the financial implications—such as increased expenses and potential benefits—can help in making informed decisions.

Challenges Faced by Grandparents

1. Emotional Strain: Transitioning into a parental role later in life can be emotionally taxing. Grandparents may experience feelings of loss or grief over the changes in their family structure, along with the stress of raising children again.

2. Generational Gaps: The differences in parenting styles and cultural shifts can pose challenges. What worked for them decades ago may not resonate with modern parenting practices, leading to misunderstandings and conflicts.

3. Health Considerations: Many grandparents are at a stage in life where they may have health concerns or mobility issues. Balancing self-care with the demands of caregiving can be a delicate tightrope.

The Positive Aspects

1. Building Stronger Bonds: This new dynamic can strengthen the relationship between grandparents and grandchildren. Time spent together can foster deeper connections and provide children with a sense of stability and love.

2. Sharing Wisdom: Grandparents often bring a wealth of life experience and knowledge. Their stories and insights can provide valuable lessons for grandchildren, enriching their understanding of family history and values.

3. Creating a Stable Environment: For many children, being raised by grandparents can provide a more stable and nurturing environment, especially in tumultuous times. This stability can be crucial for emotional and psychological development.

Tips for Grandparents Navigating Caregiving

1. Establish Boundaries: It’s important for grandparents to define their role and set boundaries with parents. Clear communication can help manage expectations and responsibilities.

2. Seek Support: Joining support groups or seeking counseling can help grandparents cope with the emotional and practical challenges they face. Connecting with others in similar situations can be a valuable source of strength.

3. Prioritize Self-Care: Grandparents must remember to take care of themselves. Regular exercise, hobbies, and social interactions are essential for maintaining physical and mental health.

4. Stay Informed: Educating themselves about child development and modern parenting techniques can help grandparents feel more equipped to handle the challenges of caregiving.

Conclusion

While the role of caregiver can be daunting for grandparents, it also offers an opportunity to make a profound impact on their grandchildren’s lives. By embracing this new chapter with resilience and love, grandparents can help nurture the next generation, creating a legacy that transcends challenges and fosters connection.

Are You Feeling Burnt Out? This Episode Is For You!

On By Naty MatosIn ThriveLeave a comment

In our fast-paced world, many women are juggling more than ever—careers, family, relationships, and personal goals. If you’ve ever felt like you’re trying to keep it all together while burning out at both ends, you’re not alone. The good news? You don’t have to live like this, and there is a way to find balance.

On this week’s episode of Thrive by The Rising Muse, hosts Naty and Veda sit down with Dr. Kaci Lacey, a renowned psychologist and founder of H & L Legacy Consulting. Dr. Lacey has dedicated her career to empowering women, helping them navigate the challenges of leadership, life, and burnout. With personal experiences as a former C-suite executive and as a mom, Dr. Lacey understands the pressures women face and shares strategies to reclaim confidence and live authentically without falling into the burnout trap.

In this insightful conversation, we tackle:

  • The signs of burnout that go beyond the workplace.
  • How perfectionism can lead to burnout and how to let go of it.
  • The role of workplace culture in burnout and what needs to change.
  • Practical strategies to balance career, family, and personal fulfillment.
  • How to build unshakeable confidence and prevent burnout in leadership roles.

Dr. Lacey offers a fresh perspective on how women can overcome the unrealistic expectations placed on them—whether in the office or at home—and why authenticity is key to thriving.

But we’re not giving it all away here! Tune in to hear Dr. Lacey’s empowering story of grit, resilience, and practical tips that will inspire you to take control of your life and prevent burnout before it takes over.

Dr. Kasi Lacey is a psychologist and executive coach dedicated to supporting women and fostering thriving workplaces. Moving out on her own at 16, she earned her Ph.D. in Counseling Psychology by age 26, driven by her passion for leadership and change. As a former vice president/c-suite executive, she led diverse departments and secured significant federal grants, and her service on various boards reflects her commitment to community and equity. Dr. Lacey’s experience spans various settings, where she has helped women build confidence and excel in their roles. She aims to work with corporations and organizations to create environments where employees feel valued, motivated, and supported. She is a highly regarded speaker, with expertise in leadership, psychology in the workplace, and positive change, and is driven by her two daughters to inspire the next generation of leaders.

Dr. Lacey is launching a course this October. “Building Unshakable Confidence in 6 Weeks” — a transformative journey designed to help you step into your most powerful, authentic self. She created this course because she understands the unique challenges women face in leadership roles — from battling imposter syndrome and self-doubt to struggling with work-life balance and finding their authentic voice in a world that often tells us to shrink. She’s been there herself, and has seen countless women hold back from their true potential simply because they lack the confidence to fully own their strengths. This course is crafted to meet you where you are and guide you toward where you want to be. Whether you’re a seasoned leader or someone just stepping into your power, the tools and insights provided here will help you break free from self-imposed limitations, cultivate a mindset for growth, and lead with confidence and authenticity. (Sign up for the newsletter at here to be the first to get the details on date, discount price, etc.)

Listen now to this transformative episode and start your journey to living a more balanced, confident, and fulfilled life!

Don’t forget to subscribe to Thrive by The Rising Muse for more conversations like this, and share this episode with anyone who needs to hear it.

Stay tuned, stay thriving!

 The Power of a Smile: How a Simple Gesture Can Change Your Life

On By Naty MatosIn Inspirational ThoughtsLeave a comment

We often underestimate the power of a smile. It’s such a small, effortless act, yet it has the ability to brighten someone’s day, convey love, and even transform lives. From a Christian perspective, a smile is more than just a facial expression; it is an outward sign of the joy and love that comes from knowing Christ. When we smile, we reflect the light of Jesus to those around us, becoming beacons of hope and encouragement in a world that can often feel dark and heavy.

 The Light of Joy in Our Hearts

The Bible tells us, “A joyful heart is good medicine” (Proverbs 17:22, ESV). When we smile, it is often a reflection of the joy that God has placed in our hearts. This joy is not dependent on our circumstances but is rooted in our relationship with Christ. Even in times of trial and hardship, we can still smile because we know that God is with us and that He is our strength.

The apostle Paul, in his letter to the Philippians, wrote from a place of suffering and imprisonment: “Rejoice in the Lord always; again, I will say, rejoice” (Philippians 4:4, ESV). Paul’s joy and the smile he carried in his heart were not diminished by his chains. He knew that the love and grace of Christ transcended his situation, and his joy was contagious even in difficult circumstances. Our smile, like Paul’s, can be a powerful testimony to others that our hope is anchored in something greater than ourselves.

A Smile: A Witness to the Love of Christ

In a world filled with stress, anxiety, and despair, a genuine smile can be a rare gift. When we choose to smile, we are embodying the love of Christ and showing kindness to others, even in the simplest ways. A smile can disarm hostility, build bridges, and open the door to deeper conversations about faith.

Jesus taught us, “You are the light of the world. A city set on a hill cannot be hidden” (Matthew 5:14, ESV). Part of being that light is bringing joy and encouragement to others, and a smile is one of the simplest ways to do so. Whether you are interacting with a stranger, consoling a friend, or just greeting someone at church, a smile can communicate love, compassion, and acceptance. It lets others know that they are seen, valued, and loved by God.

 The Healing Power of a Smile

Beyond its emotional and spiritual impact, a smile can even have physical benefits. Scientific research shows that smiling can reduce stress, lower blood pressure, and release endorphins that help us feel better. This aligns beautifully with Scripture, which says, “A cheerful look brings joy to the heart; good news makes for good health” (Proverbs 15:30, NLT). When we smile, we are literally sharing a bit of God’s healing grace, not only with others but with ourselves as well.

 Choosing to Smile, Even When It’s Hard

Smiling doesn’t mean ignoring life’s challenges or pretending everything is perfect. There are seasons of grief and hardship where smiling may feel impossible. Yet, even in those times, a small smile can be an act of faith. It can be a way of saying, “Lord, I trust that You are with me and that You are working all things for good” (Romans 8:28). It can be a way to show others that our hope is not rooted in our present troubles but in God’s eternal promises.

 A Simple Gesture with Eternal Impact

Never underestimate the power of your smile. It can lift a spirit, calm a worried heart, and point others to the joy found in Christ. As followers of Jesus, let us choose to smile, not just when life is easy, but also when life is challenging. Let our smiles be a testimony that we serve a God who loves us unconditionally and fills our hearts with a joy that surpasses all understanding (Philippians 4:7).

So, the next time you feel prompted to smile at someone, don’t hold back. You never know the impact that small gesture may have. It could be the very encouragement someone needs to see the love of Jesus in a tangible way.

May we all smile more, love deeper, and shine brighter for Christ!

“May the Lord bless you and keep you; the Lord make his face to shine upon you and be gracious to you; the Lord lift up his countenance upon you and give you peace” (Numbers 6:24-26, ESV).

Until next time, be blessed!

The Power of Preparation and Healing – Domestic Violence & Faith (Part 2)

On By Naty MatosIn ThriveLeave a comment

In part two of our Thrive by The Rising Muse series on domestic violence, faith, and healing, we delve even deeper into the complexities of escaping abusive relationships. Joined again by trauma therapist Tabitha Westbrook, we uncover essential strategies for survival, including how to create a safety plan, the importance of finding your voice, and the power of faith in healing.

How Can You Prepare for the Unexpected?

Tabitha shares crucial tips on how to create a personalized safety plan—from where to safely store vital documents to the simple items that could make a world of difference in a crisis (like clean underwear and a toothbrush). But more than that, she emphasizes the importance of protecting yourself emotionally and spiritually during the process of leaving an abusive relationship.

Faith as a Guide Through Darkness

As we explore the role of faith, we discuss how churches can be a source of support, but also where they sometimes fall short. Tabitha doesn’t shy away from the difficult conversations, like reconciling faith with the harsh realities of abuse and understanding God’s true intentions when it comes to divorce and protection for the vulnerable.

Why This Episode is a Must-Listen

Whether you’re a survivor, a supporter, or just someone looking to learn, this episode is filled with actionable insights and heartfelt wisdom. From personal stories to professional advice, Tabitha’s passion for helping those affected by domestic violence shines through, offering hope and practical steps for anyone who may be in a dangerous situation.

Tabitha Westbrook, LMFT-S, LCMHC-QS, LPC-S, is a licensed therapist who helps people who have messy, funky pasts (and sometimes messy, funky presents) live amazing, empowered lives today. In addition to being a licensed counselor and supervisor, Tabitha is an EMDR Certified Therapist and Approved Consultant, Certified Sex Addiction Therapist, Certified Clinical Trauma Professional, and Certified Christian Trauma Care Provider. 

She’s the Founder & CEO of The Journey and The Process, a private practice with offices in North Carolina and Texas, specializing in complex trauma, with a focus on domestic abuse and coercive control. Tabitha is a nationally known expert and speaker on domestic abuse & coercive control, providing training to churches, therapists, and agencies. She also helps train domestic abuse advocates through Called to Peace Ministries’ faith-based advocacy training, and she co-facilitates the G5 Men’s Batterer Intervention Group. Tabitha is the author of the forthcoming book Body & Soul, Healed & Whole: An Invitational Guide to Healthy Sexuality After Trauma, Abuse, and Coercive Control.

Listen to part two of this compelling conversation on domestic violence, faith, and recovery now. Don’t forget to subscribe for more important discussions like this one, and share it with someone who might need to hear it.

If you or someone you know is in danger, please reach out to the National Domestic Violence Hotline at 1-800-799-7233 or visit thehotline.org. Help is available—you are not alone.

Transform Your Thoughts: Practical Steps to Healing

On By Naty MatosIn Inspirational ThoughtsLeave a comment

In the hustle and bustle of modern life, our thoughts often dictate our emotions, behaviors, and overall well-being. Negative thinking patterns, self-doubt, and internal struggles can weigh us down. However, Scripture reminds us that we have the power to renew our minds and experience healing, not only emotionally but also spiritually. If you’re seeking to transform your thoughts and walk a path of healing, here are some practical steps to get you started, backed by the timeless truths of the Bible.

1. Recognize and Acknowledge Your Thoughts

The first step to transforming your thoughts is to recognize them. What are the thoughts that dominate your mind? Are they uplifting, or are they pulling you into a cycle of negativity and despair? It’s important to be aware of your internal dialogue so that you can change what needs changing.

In Scripture, Paul advises us to take control of our thoughts:
“We take captive every thought to make it obedient to Christ.”
— 2 Corinthians 10:5 (NIV)

By actively recognizing negative thoughts and holding them up to the truth of God’s Word, you can begin the process of transformation. Awareness is the foundation of change.

2. Renew Your Mind with the Word of God

The Bible provides powerful tools for renewing your mind. The Word of God acts as a mirror, reflecting the truth of who we are and the thoughts we should entertain. Immersing yourself in Scripture allows God’s truth to reshape your mental and spiritual patterns.

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.”
— Romans 12:2 (NIV)

The renewal process involves replacing negative, harmful thoughts with positive, Christ-centered truths. This doesn’t happen overnight, but with consistent study and meditation on God’s promises, your thought life will begin to reflect His peace and wisdom.

Practical Tip:

  • Daily Bible Reading: Set aside time each day to read Scriptures related to peace, healing, and hope. Journaling these verses and reflecting on how they apply to your life can be incredibly powerful.

3. Speak Life Over Yourself

Our thoughts are often influenced by the words we speak. Negative self-talk can become a cycle of internal damage, while speaking words of life can transform how we view ourselves and our circumstances. Scripture emphasizes the power of the tongue in shaping our reality:

“The tongue has the power of life and death, and those who love it will eat its fruit.”
— Proverbs 18:21 (NIV)

It’s not enough to simply think positively; speaking God’s truth over your life reinforces that mindset. Declare God’s promises over yourself daily.

Affirmation Exercise:

  • Affirmations Based on Scripture: Write down affirmations that are rooted in God’s Word. For example, if you’re struggling with fear, remind yourself, “God has not given me a spirit of fear, but of power, love, and a sound mind” (2 Timothy 1:7).

4. Guard Your Mind Against Negative Influences

The Bible teaches us to guard our hearts and minds because what we allow into them will shape our thoughts and actions. In a world where negativity is constantly broadcast, it’s essential to be selective about what we consume—whether it be media, conversations, or relationships.

“Above all else, guard your heart, for everything you do flows from it.”
— Proverbs 4:23 (NIV)

This means limiting exposure to toxic environments that fuel negative thoughts and embracing godly influences that encourage a spirit of love, joy, and peace. Consider the content you watch, listen to, and engage with.

Practical Tip:

  • Curate Your Content: Be intentional about what you read, listen to, and watch. Choose uplifting music, sermons, or podcasts that align with the transformation you are seeking in your thought life.

5. Practice Gratitude and Focus on the Good

Gratitude is a powerful antidote to negative thinking. When we intentionally focus on the blessings in our lives, our thoughts begin to shift from negativity to positivity. The Bible encourages us to dwell on what is good and praiseworthy:

“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
— Philippians 4:8 (NIV)

Gratitude rewires your brain to see the good, even in challenging situations. By practicing this regularly, you can train your mind to default to positivity rather than dwelling on negativity.

Gratitude Practice:

  • Daily Gratitude List: At the end of each day, write down three things you are grateful for. This could be anything from a kind word spoken by a friend to the beauty of nature you observed. Focusing on blessings shifts your mindset from scarcity to abundance.

6. Surrender Your Worries to God

Many of our negative thoughts are rooted in anxiety, fear, and uncertainty about the future. The Bible invites us to cast our burdens on God and to trust Him with all our worries and concerns:

“Cast all your anxiety on Him because He cares for you.”
— 1 Peter 5:7 (NIV)

Learning to surrender control and trust God with the outcome can free your mind from the weight of constant worry. When anxiety starts to creep in, remind yourself that God is in control, and He is working everything for your good.

Practical Tip:

  • Prayer of Surrender: Begin your day with a prayer of surrender, laying your worries and fears before God. Trust Him to guide you and bring healing to every area of your life.

7. Seek Community and Support

Transformation and healing are not meant to be walked alone. The Bible highlights the importance of community in fostering growth and healing:

“Therefore encourage one another and build each other up, just as in fact you are doing.”
— 1 Thessalonians 5:11 (NIV)

Find a community of believers who will encourage you, pray with you, and keep you accountable. Healing and transformation often happen in the context of supportive, loving relationships where others can help guide you back to truth when your thoughts wander.

Action Step:

  • Join a Small Group or Bible Study: Being part of a Bible study or a small group provides the opportunity to share struggles, receive encouragement, and grow spiritually alongside others.

Conclusion

Transforming your thoughts is a journey, not an overnight fix. Through consistent effort, prayer, and reliance on God’s Word, you can experience profound healing and renewal in your mind and spirit. As you take these steps, remember that God is with you, guiding you every step of the way. His desire is for you to walk in freedom and peace, and by aligning your thoughts with His truth, you can live a life transformed.

“You will keep in perfect peace those whose minds are steadfast, because they trust in you.”
— Isaiah 26:3 (NIV)

May your mind be renewed, your heart healed, and your life transformed as you walk in His truth and grace.