December 2020 Newsletter

Reflections of 2020

A Note From the Founder

Final Thoughts on 2020

31 Days of Wellness

6 Exercises to Build

Positive Emotions

A Note From the Founder By: Crystal Morris, M.Ed., LPC

As I reflect on 2020, several things have taken place, with many unknowns and uncertainties. Despite the ever-changing world, 2020 started as a year of vision and focus. For some, the double pandemic of COVID-19 and Black Lives Matter was an eye-opener to kick things into gear and propelled us to start our goals, advocate for social justice, and go after our dreams. Others, unfortunately, it was a time of loss and despair.

In this December newsletter, we would like to encourage you to reflect on obstacles you have overcome and take steps towards positive well-being by shifting your focus to the things you’ve accomplished this year. Too often, we magnify all the negative stuff in our lives instead of what is going right to encourage hope and optimism.

We will begin with articles by Jordan Mike, M.S., NCC on Final Thoughts of 2020, and Tori Dickerson-Foxworth, MBA, RYT on creating a healthy routine by joining her 31 days of Wellness challenge and a few tips to help you end the year with a positive perspective.

Remember to take time to show yourself grace, kindness, and compassion as we wrap up 2020!

Final Thoughts on 2020

By: Jordan D. Mike, M.S., NCC

“When will 2020 end?” This is a question we’ve asked or heard multiple times throughout this year. As a nation, we have faced great challenges throughout the year. From the outbreak of COVID-19, the fatigue from fighting racial and social injustice, the increasing urgency of climate change, to the divisive sociopolitical climate brought on during this election year. Maybe you have lost a job and income, maybe you have experienced months of separation and isolation, maybe you have experienced the grief of losing loved ones.

There has been no shortage of events that will have lasting effects on us. After the world seemed to come to a halt nine months ago, It can be rather challenging trying to determine how to move forward. This might not have been your best year; and you might not be your best self at the moment, but in these times, it is important to give yourself grace. As the year ends it is okay to grieve what has been lost, but also acknowledge that you have survived and made it to this point.

Despite the challenges and unpredictable nature of 2020, there is still hope for the future. It is important to highlight the positive events from this year, especially when the bad seems overwhelming. This is also the time to start reflecting on self-care routines that need to be implemented in your daily life moving forward. As we quickly move into a new year, I hope that we can move from a place of surviving to thriving.


By: Tori Dickerson-Foxworth, MBA, RYT

My name is Tori (@The.Yoga.Foodie) and I am a 200-hr registered yoga teacher and a clinical health psychology doctoral student. This month, I combined my personal mission of wellness with the principles of yoga to host the #31DaysofWellneschallenge.

For this challenge, each day I post about something I’m doing for my wellbeing and share it on my Instagram page to encourage others to do the same. I created this challenge because I wanted to normalize and de-exoticize the concept of wellness. It is a basic human necessity, and it is not a trend. Wellness and self-care have always been marketed to me as a luxury or something to do only when we’ve “earned it.”

#31DaysofWellness is my way of combatting that message by showing that wellness can come in multiple forms. Wellness can look like taking a few mindful moments throughout the day, finding rest, spending time in nature, or doing something that refills your cup. The point is that wellness does not have to be extravagant, but it does need to be intentional.

The purpose behind #31DaysofWellness is to encourage us to start incorporating wellness into our daily lives and hold each other accountable as we work towards collective healing.

6 Exercises to Build Positive Emotions

1. Journaling Three Blessings

2. Practicing Mindfulness

3. Practicing Loving-Kindness Meditation

4. Reframing Negative Events

5. Creating Positive Experiences

6. Holding a Good Posture

To learn how to practice and implement these exercises book a session today!


Positive Emotion Exercises: 6 Exercises to Start Your Upward Spiral. (2020, September 01). Retrieved December 18, 2020, from

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November 2020

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Wellness During The Holidays

A Note From the Founder

Crystal Morris, M.Ed., LPC

Wellness consists of mental, physical, emotional, and spiritual well-being. Here at Butterflies Prospering Wellness Co. (BPWC) we are committed to the overall health and well-being of all individuals, mind, body, and spirit.

BPWC's mission is to develop healthy whole individuals through encouragement, uplifting positivity, building confidence, and self-awareness with a holistic integrative approach.

With the upcoming holidays and the hustle and bustle of life, we put self-care on the back burner. This newsletter focuses on the importance of well-being by providing tips and suggestions to make it through the holiday with a positive upbeat attitude.

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Staying Positive

Suggestions for a Positive Lifestyle

by Crystal Morris

Mindful Thinking (Positive-Well-being): Practicing mindful thinking helps with letting go of unhealthy thoughts and emotions by focusing on the things that matter the most. The best way for mindful thinking to become habit is by forming a regular routine of some form of meditation such as journaling, playing an instrument or drawing/painting.

Loving Kindness ( Relationships): Kindness reduces stress, boost our immune system and helps reduce anger, anxiety, depression. Showing loving kindness involves noticing thoughts that are not so kind and changing them to view others through a lens of kindness. Send love to others, a simple thought can do this. Write a note or call someone just to say “I love you”.

Gratitude for Others (Gratitude): Focus on the people in your lives by showing gratitude. Gratitude decreases anxiety and helps us see what is good in the world. Paying it forward feels so good. To do something kind for a stranger can be the sweetest feeling in the world.

No Judgement (Wisdom): Don’t judge yourself and don’t judge others. When we are judging ourselves or others we are not doing it in the act of kindness. Focus on the present.

Accepting/Loving Yourself(Self-Worth/Happiness): When we accept ourselves, we learn to stop avoiding, denying, and struggling with our inner emotions. Teach others how to treat you by telling yourself you're beautiful. Happiness is within. Fall in love with taking care of yourself, mind, body, and spirit

Self-care (Positive Well-being): Self-care is about finding balance in your life in the areas of physical, emotional, social and spiritual. It enhances mental toughness and awakens your creativity. Journal, rest, meet someone new, or meditate to find balance.

You are not your emotions (Anger): He who Angers you conquers you. Dismiss it. Express anger in a healthy way by using “I” statements. Let it roll down the highest waterfall back into the river of distractions.

Self-Care: Tips To Show Yourself Love

by Abeni C. Scott

Self-care starts with loving yourself and putting yourself first. Often times, we take on the responsibility of others and their problems, forgetting about ourselves and making their issues our burdens. Here is a list of things you can do to honor yourself and begin your self-care/self-love journey.

  • Make a list of what loving yourself looks like.

  • How did you love yourself today?

  • Write yourself a love song?

  • Look in the mirror and tell yourself “I love you” everyday.

  • Plan something special for you this week.

  • Tell yourself you are proud of you everyday.

  • Plan a vacation where you would take yourself alone.

  • Notice who doesn’t add value to your self love. Heal or release yourself from that relationship.

  • Determine a quote that compliments your self love.

  • Wake up 10 minutes early and write down how you will love yourself that day.

11 Tips For A Healthy Relationship

by Purple Lotus Coaching Services / Innovative Occupational Therapy

Establishing healthy relationships take work and intentional effort. Below are a few suggestions for creating a healthy relationship.

  • Know what you are desiring to gain within the connection /relationship with that person.

  • Have your own goals.

  • SET BOUNDARIES and Respect the other participant boundaries.

  • When boundaries are crossed learn to approach them using an assertive approach.

  • Be open to receiving how the person perceive the information, event, incident, etc.

  • Empathically relay the true intent of your message, interaction, etc.

  • Be willing to compromise. (disagreements are not meant to be won but to bring understanding, common ground).

  • Be willing to commit to building a healthy relationship (if it is one sided- it won’t work).

  • Be knowledgeable / bold, knowing when to end an unhealthy relationship. Especially if it is causing you stress, sleepless nights, decreased productivity, etc.

  • Become aware, learn to trust your gut. This may take some training and time as most people confuse this with obsessing over the fact you feel the person is not trustworthy due to past pain that is unhealed or mental thoughts that are not 100% factual. Learning to utilize the gut trust exercise takes some spiritual awareness that can be learned through coaching, counseling, etc.

  • Be open to the journey of the relationship. It may not be all that you imagined, or it may. In all be accepting of the lessons learned / obtained along the way.

Author: Crystal Morris, M.Ed., LPC

Complete wellness begins with positive steps towards well-being. According to Seligman (2002), The two major themes of improving the human condition is to reduce the negative things in life and enhance the positive. However, mainstream psychology focuses largely on the first strategy; Positive Psychology emphasizes the second.

"Positive Psychology is the scientific study of positive human functioning that enables individuals and communities to thrive" (International Positive Psychology Association, 2007). Seligman’s PERMA model of well-being (Seligman, 2002a, 2012, 2018) suggests five pillars of well-being that are optimal in feeling good which consists of positive emotions, engagement, relationships, meaning, and accomplishments. Researchers have shown that the five pillars of PERMA are linked to lower depression and higher fulfillment in life (Asebedo & Seay, 2014). In addition, positive psychology highlights three areas of well-being:

Positive Emotions - joy, gratitude, serenity, interest, hope, love Positive Individual traits - compassion, optimism, and resilience Positive Institutions - families, social, relationships, communities Furthermore, counselors can take a positive psychology approach to their well-being by incorporating positive psychology interventions (PPIs). PPIs exercises encourages resilience, growth, happiness, and overall well-being (Rashid & Seligman, 2018). By integrating PPIs, counselors and caregivers can manage their self-care needs. Some examples of PPI’s are savoring experiences, gratitude journaling, mindfulness meditation, and strength awareness. Counselors and caregivers in a state of constant stress can benefit from PPIs and apply it to their regular self-care routine. By the same token, if counselors are not adequately taking care of their basic needs such as sleep, eating, and exercising to reduce stress, it could interfere with their ability to thrive in life. When counselors take the necessary steps towards positive well-being, this involves self-awareness and action to address total mental health wellness. To create total balance, the mind, body, and spirit must be stable. Additionally, self-care looks different for everyone. Self-care practices should involve things we do to maintain good health, enjoy, and improve our well-being. These self- care areas are physical, emotional, social, spiritual, personal, and professional.

Below are some suggestions and steps to create a regular self-care regimen. Being kind to yourself Exercise regularly Start a new hobby or learn a new skill Have fun or be creative Help others Relax and meditate Eating healthy Get adequate sleep Connect with others Be aware of excess alcohol and drug effects See the bigger picture Acceptance As counseling professionals, we can follow some basic tips to self-care, such as setting measurable goals, establishing healthy boundaries to protect self-care, and making self-care a habit (Therapist Aid, 2020). When counselors tune in to their own self-care needs and wellness, they are capable of giving their best to clients and others. Myers et al. (2016) suggest that counselor wellness in the field of counselor education is linked to three factors; shared values, connections, and mentoring. The discussion of wellness in counselors is necessary for the counseling profession. Who will take care of the counselor when they need support? When counselors take an active part in their wellness, then can they capitalize on being their best self.

Helpful Resources for Counselors

References Asebedo, S. D., & Seay, M. C. (2014).Positive psychological attributes and retirement satisfaction.Journal of Financial Counseling and Planning, 25(2), 161. Home. International Positive Psychology Association (2020, April 20). Retrieved from Myers, J. E., Trepal, H., Ivers, N., & Wester, K. L. (2016). Wellness of counselor educators: Do we practice what we preach? Journal of Counselor Leadership and Advocacy, 3(1), 22-30. Rashid, T., & Seligman, M. P. (2018). Positive psychotherapy: Clinician manual. Oxford University Press. Therapy Worksheets. (n.d.). Retrieved from -worksheets Seligman, M. E. (2002) Positive psychology, positive prevention, and positive therapy. Handbook of positive psychology, 2(2002), 3-12. Seligman, M. E. (2012). Flourish: A visionary new understanding of happiness and well- being. Simon and Schuster. Seligman, M. (2018). PERMA and the building blocks of well-being. The Journal of Positive Psychology, 13(4), 333-335.