Tuesday

Sponsored By:

"I honor myself even when I feel uncertain."

Welcome to Tuesday! Today, we're chatting about:

• The power of silence

• Protecting your peace during fall holidays

• How to take care of yourself this holiday season

• Tips for pumpkin carving

How Silence Strengthens Your Brain

The world feels noisier than ever: sirens, buzzing notifications, and even constant chatter in open spaces. All that background sound doesn’t just grate on your nerves; it can stress your body, raise cortisol levels, and make it harder to think clearly.

Silence, on the other hand, seems to do the opposite. In an experiment, mice placed in near-soundless chambers actually grew new brain cells in areas tied to memory and learning. Neuroscientists believe that “listening to quiet” sparks the brain to reset, improving focus and creativity.

You don’t need long meditation sessions to benefit. A walk without headphones, a few minutes in a quiet park, or even sitting in your car before heading inside can give your brain a break.

In a world of endless noise, silence isn’t empty. It’s nourishment.

How to Protect Your Energy This Holiday Season

The fall holidays are here, and with them come packed schedules, family gatherings, and the endless to-dos that can leave you feeling more drained than festive. Between planning meals, traveling, and navigating social expectations, it’s no wonder stress starts building long before December arrives.

Experts say one of the most helpful shifts is letting go of the “perfect” holiday. Meals might not go exactly as planned, flights get delayed, and gifts don’t need to be flawless. Self-compassion can keep you focused on what’s meaningful instead of what’s missing. It also helps to stick with a few grounding routines, like keeping a steady sleep schedule, eating balanced meals, or taking a short walk when you can.

Finding small moments of gratitude, whether for a cozy morning coffee or a laugh with a friend, can offset the overwhelm. And if you need a reset, step outside for a breather or carve out time for yourself. Holidays can be busy, but they don’t have to run you over.

Don’t Carry Holiday Stress On Your Own

The holidays can bring joy—but also stress and unexpected challenges. Whether you’re ready to start therapy now or need help navigating what comes up, SonderMind makes it simple to get care as soon as tomorrow.

With licensed therapists and psychiatrists available nationwide, SonderMind connects you with the right provider for your needs so you can join 95% of clients who report feeling a strong connection with their therapist. And with hundreds of insurance plans accepted, getting started is easier on your wallet, too.

It’s care that works. In fact, 84% of clients saw reduced symptoms in just two months. Take control of your mental health on your terms and start feeling better sooner.

Get Matched with a Therapist

Thank you to SonderMind for sponsoring Note To Self. 

A Step-by-Step Pumpkin Carving Guide

Pumpkin carving is a Halloween staple, but there’s an art to making your jack-o’-lantern look good and last more than a night or two. It starts with picking the right pumpkin: choose one that feels firm, has an intact green stem, and store it somewhere cool until you’re ready to carve.

When carving day comes, skip the top cut and instead open a panel in the back. This trick helps your pumpkin stay sturdier for longer. Scoop out every bit of pulp with an ice cream scoop or carving tool, then sketch your design before cutting. A thin filet knife or sharp paring knife will give you more control for cleaner shapes.

To prevent rot, spray the inside with a bleach-based cleaner and let it dry fully. Finally, use LEDs or flameless candles to light it safely, keeping the glow without the fire risk. With these steps, your pumpkin will stay porch-ready through Halloween.

A Note From Us

Wellness Round-Up

Parting Thoughts

• ✅ True or False: True. Warm, earthy tones are linked to feelings of comfort and grounding.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: You don’t have to say yes to everything or feel festive all the time. Protecting your peace matters, especially when the days get busier.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!