Rooted & Regulated

November Newsletter: Gratitude, Intention, Nourishment & Connection

November invites us to pause and consider what nourishes us: the food we eat, the relationships we nurture, the thoughts we practice, and the moments we allow ourselves to enjoy.

This month, we are exploring gratitude, manifesting through meaningful intentions, caring for our digestive health, and connecting with loved ones. We will also make room for two playful grounding practices: yoga for the eyes and laughter yoga.

As the holiday season approaches, self-care can begin with a simple question: What would help me feel more supported today?

Practicing Gratitude While Honoring Your Feelings

Gratitude can be a gentle practice of noticing what supports us, even when life feels difficult. Research suggests that practicing gratitude may support emotional well-being and help some people cope with stress. It does not work the same way for everyone, and it can be one tool among many.

You can feel thankful for a supportive friend while grieving someone you miss. You can appreciate your family while needing quiet time. Gratitude has room for the full range of human experience.

Try a brief daily reflection:

Notice: What is one small thing I appreciated today?
Savor: Can I pause for a few moments and take in that experience?
Express: Is there someone I would like to thank?
Include yourself: What effort, boundary, or act of courage can I acknowledge in myself?

Your answer might be a warm meal, a kind message, a moment with your pet, or getting through a challenging day.

You do not have to feel grateful for what hurt you to appreciate what is helping you heal.

Read: Practicing Gratitude — NIH News in Health

Manifesting With Intention and Action

What would you like to welcome into your life: more rest, meaningful connection, confidence, creativity, or room to breathe?

For this month’s self-care practice, think of manifesting as imagining a meaningful direction and taking small steps toward it. A vision board, journal entry, or affirmation can serve as a reminder of your intentions. Thoughts alone cannot guarantee an outcome, and difficulties are not evidence that you failed to think positively enough.

Try this four-part practice:

Name your intention. “I want to feel more connected.”
Picture an everyday example. Imagine sharing an unhurried conversation with someone you trust.
Notice an obstacle with kindness. “When I feel overwhelmed, I tend to withdraw.”
Choose one achievable action. “On Wednesday, I will invite a friend to take a short walk.”

You might use a believable affirmation such as:

“I can take one caring step today.”

Let your intention guide you while leaving room for changing circumstances, support from others, and being human.

Nourishing Your Body: Healthy Eating and Gut Function

Caring for mental wellness includes paying attention to physical health. The digestive system breaks down food and absorbs nutrients, while the gut and brain communicate through nerves and chemical signals. The gut microbiome also plays a role in digestion.

Rather than trying to overhaul everything you eat, consider one manageable way to nourish yourself this month:

Add oatmeal, berries, beans, lentils, vegetables, or another fiber-containing food you enjoy.
Increase fiber gradually and drink enough fluids to help it work well.
Build meals around foods that fit your needs, preferences, culture, and budget.
Give yourself opportunities to eat without rushing.
Notice patterns in digestive discomfort and discuss persistent symptoms with a healthcare professional.

Fiber and adequate fluids can help support bowel regularity, but individual needs vary. A registered dietitian or medical provider can help tailor changes when digestive symptoms make eating difficult.

One simple November meal idea: a warm lentil-and-vegetable soup with whole-grain toast, adapted to what your body tolerates and what you enjoy.

Food is also part of celebration, tradition, and connection. There is room for nourishment and enjoyment at the same table.

Resource Corner: Dr. Ron Swatzyna — Gut Health and Functional Medicine

This month’s featured video resource is a conversation on gut health and functional medicine with Dr. Ron Swatzyna and Melissa Bassett NP.

As you explore the resource, consider questions you might bring to your own healthcare team:

Could my digestive symptoms benefit from medical evaluation?
What eating patterns would support my individual needs?
Could stress, sleep, medications, or supplements be contributing to symptoms?
Which recommendations have evidence that applies to my situation?

Probiotic supplements are not automatically necessary for everyone. Their effects depend on the specific product and health concern; discuss their use with your healthcare provider.

Watch: Dr. Ron Swatzyna and Melissa Bassett— Gut Health and Functional Medicine

Connecting With Loved Ones: Make Room for Presence

Connection does not require a perfect gathering or a full calendar. It can begin with a thoughtful message, a shared meal, a familiar tradition, or a conversation where someone feels heard. Supportive relationships and community are part of caring for emotional wellness.

Try one small connection practice:

Tell someone specifically what you appreciate about them.
Put your phone aside during a meal or conversation.
Ask, “What has felt meaningful to you lately?”
Invite someone to cook, walk, or play a game together.
Reach out to someone who may be spending the season alone.
Ask for the kind of support you need instead of hoping others will guess.

Connection can include chosen family, friends, neighbors, and community. For those navigating grief or difficult family relationships, a quieter celebration or a clear boundary may be an important act of self-care.

Being connected does not require being available to everyone all the time.

This Month’s Grounding Practice: Yoga for the Eyes & Laughter Yoga

This month, explore two ways to pause: giving your eyes a gentle break and making room for play. Notice whether either practice feels helpful for you.

Yoga for the Eyes: A Gentle Visual Pause

Use the linked video as an invitation to explore gentle eye movements and focused attention, keeping movements within a comfortable range.

For a simple pause during your day:

1. 6 eye movements up and down

2. 6 eye movements right to left

3. 2 rounds of clockwise hour hand eye movements

4. 2 rounds of counter clockwise hour hand eye movements

5. 2 big blinks

6. warm hands over eyes and a big breath

7. take first and second finger to start at center of hairline on forehead and with massage pressure follow the hairline around to the base of the skull.

Watch: Yoga for the Eyes

Keep eye movements gentle and stop if they cause discomfort or dizziness. Eye yoga should not be presented as a way to correct vision or treat an eye condition.

The National Eye Institute recommends the 20-20-20 rule for screen breaks: every 20 minutes, look about 20 feet away for 20 seconds.

Laughter Yoga: An Invitation to Play

The children’s laughter-yoga video offers a playful activity to explore together. Adults are welcome to join in, too!

Try a short family play break:

Stand or sit comfortably together.
Make a silly face or try a pretend chuckle (Santa Clause belly laugh).
Add playful movements if everyone wants to participate.
Pause whenever you need to and breathe normally.
Finish by noticing how you feel.

Participation is optional. A smile, watching quietly, or choosing another activity is welcome. The invitation is to make room for play without requiring anyone to feel cheerful.

Watch: Laughter Yoga for Kids

A November Invitation

This month, choose one thing to appreciate, one intention to nurture, one nourishing habit to practice, and one person to connect with.

You can appreciate where you are while taking steps toward what you hope to create. Let those steps be small enough to repeat and kind enough to sustain.

To learn more about our counseling and wellness services, visit www.amandamartincounseling.com.

Stay rooted and regulated, my friends.

—Amanda Martin, Ph.D., LMFT-S, LPC, BCN-L Amanda Martin LPC, PLLC

Continue Learning with Dr. Amanda Martin

Dr. Amanda Martin, PhD, LMFT-S, LPC, BCN-L, offers continuing education opportunities for mental health professionals through CompassionWorks. Trainings are designed to connect research, clinical conceptualization, and practical strategies that therapists can apply in their work.

Both live webinars and on-demand trainings are available, allowing you to choose the learning format that best fits your schedule. Training topics include EMDR therapy, clinical preparation and treatment planning, neurodivergence, equine-assisted applications, and other areas of trauma-informed practice.

Explore current training opportunities at www.compassionworks.com.

OnDemand Trainings:

EMDR Therapy: History and Preparation (4 CEs and EMDRIA approved)

https://compassionworks.com/registration/emdr-therapy-history-and-preparation-on-demand-workshop/

Using EMDR Therapy with Neurodivergent Clients (3 CEs and EMDRIA approved)

https://compassionworks.com/registration/using-emdr-therapy-with-neurodivergent-clients-on-demand/

EMDR Therapy: Equine Assisted Workshop (8 CEs and EMDRIA approved)

https://compassionworks.com/registration/emdr-therapy-equine-assisted-on-demand/

Live Webinars:

Using EMDR Therapy in Short Term Treatment Programs - December 5, 2026 9 am to 12 pm CST (3 CEs and EMDRIA approved)

https://compassionworks.com/registration/emdr-therapy-in-short-term-treatment-programs-dec26/

Live In-Person Training:

Countertransference, Reenactment & Ethical Practice - (3 CEs Texas Only) December 12, 2026 9 am to 12 pm CST, Located in Katy, TX, Register at: https://square.link/u/DLdtiSjR