Tranquility Moms Blog

Mama, You Need To Rest Or This Can Happen

Thu, 13 Jul 2023 14:53:00 GMT

Mama, You Need To Rest Or This Can Happen

Disclosure: I belong to the Amazon Affiliate Program, if you click on the Amazon link in an article, I receive small compensation by Amazon at no additional cost to you. Thank you for supporting Tranquility Moms!

I woke up and laid in bed. I still felt so tired. My muscles were achy and my brain fog was still there. I had hoped that a good night's sleep would reset everything, but I felt so worn down. It was like my body was heavy with a wet jean jacket. And my mind was full of cotton balls. I sat on the edge of bed and huffed, "I gotta get up," I thought. And with a sigh, I lifted my achy body off the side of the bed to walk to the bathroom to see my dark circles still under my eyes and my expression saying, Go Back To Bed!

I had been feeling worn down for weeks, probably months. I kept blaming it on my changing hormones at 45 years old. And my hormones are changing, but that is not the total reason I was dragging.

I had exhausted my body's stress system. I could not refuel, for the life of me. Everything I was trying wasn't working. I felt depressed thinking this is how I would feel from now on. And then, I would get a little energy and feel pressure to get to the overdue items on my to-do list and try to snap myself out of this fog.

It was when I read an article that described the causes to feeling 'Tired and Wired' ~ that it hit me. That's it. I'm trying to press the gas pedal but feel like my wheels won't go. I'm so tired yet feel wired to do more, more, more.

I read about Adrenal Fatigue and wondered, do I have that? Here is the article by Women's Health Network for you to learn more about the symptoms and talk to your doctor about diagnosis and treatment.

I am not getting enough rest or the best kind of rest. Now, as a mom, you are probably reading that and thinking, yeah, I wish I could rest more! The most common Mother's Day gift request - a nap or a massage. Yep. We crave more rest. Yet, we do not give ourselves permission to slow down.

There's too much to do.

Who else would do it?

I'd get so far behind?

I MUST keep going.

I think we've been pushing up that hill for the past few years! MUST KEEP GOING. But keep falling flat on our face. So wiped out. So run down. Out of energy. Out of patience. Out of creativity. Out of joy. Just going from day to day.

My exhaustion may have started when the kids were babies but the pandemic took it to a whole new level. We cannot keep putting off rest. It will cost you your health.

Wow, read about all of the medical things that can go wrong if you do not get enough rest - article by National Heart, Lung and Blood Institute.

How about you?

Are you tired? Are you feeling wired? Are you running on empty?

Besides the obvious advice: take care of yourself. I want to break down how to get rest in your body, mind and spirit. You can prevent medical crisis or begin to rebuild, if you are already in medical crisis. (And as always, consult with your physician for what is best for your health and treatment.)

PHYSICAL REST

You need sleep. You cannot give it up. You cannot skip sleep to look on your phone. Your body needs to heal at night and improve your immune system and regulate your hormones.

You can nap. Maybe it is only for 15 minutes. But close your eyes on the couch. Rest your achy body. Lay down.

You cannot run on caffeine anymore. It is messing up your body's system to know when it needs to make natural energy and when not to.

You need sunshine. The sunlight tells your brain when it is daylight and when to go to sleep. Open the shades in the house. Go for a walk. My YouTube video on Family Nature Walks.

Get moving. But gently. You have to listen to your body's fatigue level. If high exertion is not what you need. Stretch. Do yoga for 20 minutes. I love the YouTube videos Yoga with Adriene - here is one I did this week: Feel Your Best

MENTAL REST

Write down what you have to do. Do not try to memorize it. You are using up mental energy.

Write down your worries in a notebook ( here's the one my daughter and I designed ). They are playing over and over in your mind and not giving your mind rest.

If you are over-thinking something, tell someone. Hearing it aloud will help you to see how big or small it is.

Color in a coloring book ( a great one on Amazon ) instead of scrolling through your phone. Your phone is exhausting your brain.

Hang a Feelings Chart on your fridge. Move the magnet to what you are feeling today. Be aware of what you feel and know that your feelings change every 2-3 hours.

SPIRITUAL REST

Say a prayer. A memorized prayer or just talk from your heart. God is always listening. He loves you so much. In Him you will find true rest.

Let go and Let God. You are trying to solve it all. Your mind is exhausted. Allow the Lord to be your Helper. Pray to Him for what you need.

Listen to a Christian meditation. I love this one by Alabaster Co . And reset your level of hope in God.

Write down a Bible verse and put it on the fridge. Allow the wisdom of God to be your guide. You will find rest. Check out this book ~ 199 Bible Verses for Women

Lay down and listen to a Christian song. Either a classic or something new. Let the music calm you and refresh you. I really enjoy listening to Lauren Daigle

Today, take the first step to getting rest and refreshing your life!

When God placed the Tranquility Moms project on my heart, I had no idea that it would be needed by so many moms filled with anxiety and stress. Feeling overwhelmed and burned out, we need rest ~ in our body, mind and spirit. That tranquility and peace is what we need to feel more love and joy. It is possible. I am praying for you today.

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Kathryn

I share ideas on my blog or YouTube videos that you can easily and quickly add in wellness travel to your upcoming family vacation. Be refreshed, be recharged, be renewed. You and your family will feel joy, peace and love fully.

Upcoming book in 2023 by Kathryn Gardner ~ Totally Refreshed: How Your Family Vacation Can Include Love, Faith and Wellness. Plus 100 Christian Family Vacation Activities

Kathryn Gardner is a mom of 2, police wife and Christian Catholic. She has practiced as a Family Therapist for over 20 years and became a Certified Health Coach in 2020. In 2022, her family moved from Chicago, IL to Tampa, FL to be near the ocean and explore the health benefits of nature. Her passion is helping stressed moms find tranquility ! Check out TranquilityMoms.com for the latest blog post and YouTube video. She posts encouraging messages on Instagram and Facebook .

More articles you may like:

10 Best Ways To Be Stress Free and Decrease Anxiety

Tue, 16 May 2023 15:57:15 GMT

10 Best Ways To Be Stress Free and Decrease Anxiety

I belong to the Amazon Affiliate Program, if you click on the Amazon link in an article, I receive small compensation by Amazon with no additional cost to you. Thank you for supporting Tranquility Moms!

Some days are filled with more stress than others! It can even be hard to tell if the stress is coming from outside of you - who you are around, situations you are dealing with OR if it is coming from within you - your health, your pain, your fatigue, your concentration level. The stress is kicking off burnout and then the situations you have to deal with seem impossible! I understand anxiety and how much it can take away your joy.

As a mom, Family Therapist and Certified Health Coach, I want to share with you what I have tried and found to be my Stress Free Tool kit! I want you to feel inner peace and be able to connect more deeply with love. This will improve all of the family relationships and draw your family closer to God - the true source of peace.

Every day, I create, seek and appreciate "Tranquility Moments" ~ a state with no distress, calmness, joy, peace and love.

I want to share the 10 best ways to be stress free and to decrease the anxiety that you are experiencing.

Looking for the best 2 ways to reduce ALL of your anxiety symptoms, check out my blog post: Best 2 Ways to Decrease ALL of Your Anxiety Symptoms

#1 Good Sleep

When you are well rested, you can mentally respond much better to the worries and stress. When you are tired, everything feels more overwhelming. I feel more irritable and reactive when I am tired! You will need a good bedtime routine, an ideal sleeping space and a way to turn off your thoughts. Check out my YouTube video with great sleep tips ~ How to Fall Back to Sleep at 2am - Sleep Well and Feel Well Rested

#2 Journaling

Anxiety comes with racing thoughts and ruminating. Most of them are completely irrational! Seeing them down in my journal notebook helps me to recognize that. Journaling will help free you from the grip of anxiety and the terror of being out of control.

You may journal in the morning to set your mindset for the day. Or perhaps you journal before bed to clear your head from the day's intensity. This mental dump of thoughts and feelings is so freeing. It will give you anxiety relief and decreases all of your symptoms.

Have you seen the fun Palm Tree Journal Notebook my daughter and I made? It is 100 lined pages on Amazon Prime for $5.33. Here is the info!

#3 Friendship

I have a bad habit of holding in my unpleasant feelings (probably a result of being the helper t o others). That results in my physical painful symptoms. Anxiety shows up in my muscle aches, my headaches and stomach issues. Does that happen to you too? I need to release all of that. That is why I have found it invaluable to have a great group of friends.

Friendships do not bloom over night. When we moved to Florida, I feared leaving my dear friends and siblings. It meant starting over. It has taken time and God's blessing to bring some amazing women into my new life. I appreciate the laughter and good company of a tribe of other moms. I pray that you can find one friend that you can vent to openly and honestly. This is therapeutic to say your worries and concerns aloud. This is a wonderful release of the tension. It is comforting when you are validated, "Oh, that sounds so stressful." It helps to know you are not alone, "Oh, I get it, that happens in our house too." It helps to get ideas and ways to problem solve the situation you are up against. Your dear friends can help you sort out what you can control and what you cannot control.

#4 Spirituality

I'm not sure how old I was when I first heard the phrase, Let Go and Let God. It is a key mantra of mine now!

I wanted to control and know exactly what was going to happen. Anxious people do NOT like surprises! We want to plan ahead and be prepared. This leads to anticipatory anxiety - you are anxious about emotional dangers or physical dangers that have not even occurred yet. You feel exhausted BEFORE you have even gone into battle!

This is where God's wisdom comes in. He always has a plan. He is always with you. He knows the good that will come out of whatever difficult situation you are in.

When I pray and read scripture, I can feel the calm wash over me. I am not the first human to struggle and God is never overwhelmed. Wow! That is so reassuring to me. Look within your spirituality to be stress free. This is an anxiety tool that will help you the longest and on the deepest level.

#5 Nature

When I developed my GLOW model for Tranquility Moms, I was on the lookout for the best formula to find tranquility. It is in our move to Tampa, FL, that I recognize my calmness when I am in nature. The year round sunshine and constant song of birds has relaxed me and helped me to find joy and peace.

Where can you go for a walk and experience the peace of nature?

I love sitting on a park bench and just observe. Notice the growing plants, the cycle of nature that is ever changing. It gives us all hope that our needs too will be met and things will work to God's plans. He gives us strength and wisdom to be stress free today.

#6 Movement

If you read my blog post on the Best 2 Ways to Decrease ALL of your Anxiety Symptoms , you know there is a best time to relax and the best time to exert yourself. You will learn what works best for you. You may need a brisk walk in the neighborhood. You may need to stomp and grunt out your frustrations. You may spring into jumping jacks, like I do, when the tension is getting high!

Moving your body allows the Adrenaline that has put you into fight, flight or freeze to breakdown and bring you back to a state of peace.

#7 Positive Attitude

Dr. Wayne Dyer wrote a book, Change Your Thoughts, Change Your Life. Amazon link He explored how powerful our thoughts are and how important it is to focus on positives.

This is not to dismiss the struggles, sugarcoat the hardships or have toxic positivity that "everything is great" when it isn't. This is to say that your attitude will direct your anxious thoughts to tag on to MORE anxious worries or to focus on all that is going well. I want more positive, so that is where I want to focus myself.

Anxiety directs our thoughts towards all of the dangers - physical or emotional dangers. Some of those are irrational.

Gratitude can shift your energy and help you to see you do have uncomfortable things to cope with and you have many blessings to be thankful for. This is how you will create an entire stress free lifestyle.

#8 Wellness Choices

The W in my GLOW model is for Wellness Choices. These decisions, made every day, will impact how strong you feel vs how weak and vulnerable you feel.

Think about it ~ if anxiety is based on the brain's perception of danger, then the stronger your well-being is, the more confident you feel you can handle it! If the caveman was fighting off a tiger and he was malnourished and weak, his panic level was higher. "How can I do this? Will I survive? The tiger is so strong and I feel so weak." However, if the caveman had eaten and slept well, he felt brave and courageous. This is true of your everyday battles - in motherhood, at work or in relationships. You will experience upsetting situations that cause you sense emotional danger, however the healthier you are, the better equipped you are.

Wellness choices include the good nutrients you take in at each meal and snack, the amount of water you consume to stay hydrated, the vitamins and supplements that keep your body and mind balanced. This also includes what to avoid ~ high sugars, junk food, processed carbs, alcohol. Dr. Sears T5 Wellness Plan book has great tips and suggestions for improving your well-being in 5 weeks!

#9 Rest

One of the my favorite topics to blog about lately has been Wellness Travel. It is the combo of getting away to rest and relax, while nourishing your body, mind and spirit. Vacation is what we all need. It is that escape from our everyday stress. It is the reset for ourselves and our relationships. It is the time when I feel closest to God and enjoy the beauty of the nature around me.

Giving yourself permission to "turn off" your brain and rest is key to being stress free and to decrease your anxiety.

blog post: Mom Can Rest On Vacation

#10 Deep Exhale

There are many breathing techniques suggested for anxiety. My favorite is the big, deep exhale. The simple act of pushing all the air out of your lungs helps to clear my head and relax my shoulders.

When we are anxious and uptight, our muscles are ready for fight or flight. But when we exhale, we push that tension out and release it! Our brain gets tricked into feeling relaxed muscles, so it stops pumping out more Adrenaline - "I must be safe now, my muscles are relaxed." Try it today!

Today, give yourself a moment to find tranquility and try one of the ten ways you can reduce your stress and decrease your anxiety.

~ Upcoming book in 2023 by Kathryn Gardner ~ Totally Refreshed: How Your Family Vacation Can Include Love, Faith & Wellness. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stre ssed to refreshed! Find your tranquility today!

Be well and God bless,

Kathryn

Kathryn Gardner is a mom of 2, police wife and Christian Catholic. She is a Therapist specializing in the wellness of moms & Certified Health Coach for over 22 years. In 2022, she moved with her family to Tampa, FL to be near the ocean and explore the health benefits of nature. Her passion is helping stressed moms find tranquility ! Check out TranquilityMoms.com for the latest blog post and YouTube video. She posts encouraging messages on Instagram and Facebook.

How a Christian Family Makes a Vacation So Much More

Fri, 28 Apr 2023 15:16:38 GMT

How a Christian Family Makes a Vacation So Much More

Disclosure: I participate in the Amazon Affiliate program. Links may take you to an Amazon item, I may receive a compensation without any additional cost to you. Thank you for your support to Tranquility Moms!

We are 6 weeks away from our next vacation and I cannot wait! I love daydreaming about what we are going to do and where we will be. It is amazing to look through the brochures, with scenic pictures of the big lake, browse the outdoor activities in that area and read about the delicious desserts on the menu of the famous restaurant in town! Sometimes planning the trip is just as much fun as the trip!

My hope and wish is for us to "vacate" our stress at home and have a Family Vacation Reset !

The great thing about vacation is all of the surface aspects - getting away, traveling somewhere beautiful, eating fun foods, and trying new things. Yes, hopefully, you have great souvenirs and pictures to remind you of this amazing trip. However, as a Christian family, our values and mission have more depth than that. I want us to feel more love towards one another, I want us to see God everywhere we go and to be able to be refreshed as a mom, so that I can care for and care about my family even better!

Plan a Family Vacation that:

Replenishes the soul
Renews the body & mind
Rekindles the family relationships
Refreshes the heart

Check out my YouTube videos and blog posts about DIY Wellness Travel, tips for Mom to rest on vacation and how your next trip can turn into your new lifestyle!

As a therapist and health coach, I am a mom who is always "testing" out healthier and happier habits on my family. At home we have been working to eat better, get consistent sleep and have an overall healthier lifestyle. I have also been focused on how our Christian faith is woven more into our daily life. I know we may skip the veggies and good bedtime on vacation, however, I don't want to overlook the opportunities on the trip to strengthen our faith. Vacation will be a wonderful time to get even closer to God and appreciate all He has created. With the beauty of nature all around us and deep conversations in the quality time together, we can feel more joy, peace and love ~ which is Tranquility.

"But I have calmed and quieted my soul" - Psalms 131:2

As I thought about how I can focus us on connecting more deeply to God and each other, I came up with 4 ways to sprinkle right into the vacation. Not adding to my Mom to-do list, just easy ways that will make this trip so much more. These are all part of the G in the GLOW model. Have you read about my 4 GLOW zones ?

My 4 GLOW zones will help your family Find Tranquility :

God-centered Living
Love Connections
Outdoor Nature
Wellness Choices

Getting Away to See What Matters

When we are in the hustle of rushing to baseball practice and practicing spelling words in the car, I feel like we are not really appreciating what truly matters. We are robotically going about the day. We can be tense and there is lots of bickering. Each person can be annoyed and wanting the other to change - now! We get caught up in things that do not really matter in the big picture. They are not what Jesus would focus on if he was eating dinner with us.

Yet, in the peace of vacation, sitting on a lawn chair watching the kids jump into the pool, I can breathe. I can clear my thoughts and focus on what God knows everyday ~ love each other. Even in the stress, stop and love each other. That may be in a gesture, like a hug, or a compliment about their kindness. It may be an extra trip for ice cream at night, laughing and opening up to each other.

Removing yourself from the stress of the house and everyone's responsibilities gives you each the chance to slow down and remember what really matters.

Family Activity : Each family member answer the question ~ "If Jesus were eating dinner with us, what would he talk about?"

Notice the Positives

As a Christian family, we hope to show love to each other regularly. This can be hard to do when we are fixated on each other's faults or negatives. We complain and have less patience for each other. We can isolate and cut each other off.

Let's take the vacation as an opportunity to reset. Today is the day to pick 5 positives about the person you are sitting next to. Maybe you tell them the positives you notice. But deep down you smile seeing them the way God seems them.

"I am, who I am, before God." - St. Francis of Assisi message

I do not need to impress my family members. I need to be genuine and allow myself, as mom, to be the best version of myself to my kids. I need to be kind to myself and see my own positives. I want this trip to refresh your soul, mama.

Family Activity : Each family member gets a piece of paper and is asked to write down 3 positive things about the person sitting to their left. Share these aloud with one another.

Appreciate Nature

As you look up at the trees and down at the ground, you have so much beautiful nature to take in on the vacation. The blue skies and warm sunshine even warm our hearts. If you are near water, let it soothe you.

God has designed each creature and each leaf. Take a Nature Walk (I made a YouTube video with ideas for your family nature walk and Nature Therapy) and observe and appreciate what you see all around you.

Family Activity: As you go on a walk, talk about what you see, smell, hear and what you can touch.

Pray for One Another

Each morning, I sit and say my prayers. At bedtime, we sit as a family and give thanks to God and ask God for what we need. All throughout the day, I want to bring my worries and moments of gratitude to Jesus. I know the Holy Spirit is there guiding me through.

When we travel, our daily schedule is much different. Our dedicated prayer time may look different. I am hoping that you feel Jesus right there with you on the trip.

Make an effort to give praise aloud throughout the day. "Thank you, God, that they found our luggage!" "Thank you, God, that we are all here together." "Thank you, God, that we had such a fun day and are sharing love with one another."

One of the sweetest moments of prayer is when we pray over our loved ones. Hold your son or daughter's hand and bow your head. "Thank you, God, for Adalyn. She makes us all smile and is so creative. She was a joy to be with today. Amen."

Lift up your kids in prayer for struggles today. "God, I pray over Michael, he has been struggling with his friends lately. Help him to see himself through Jesus' eyes. Amen."

Grow closer to your family members on this getaway through the power of prayer.

Family Activity : Give each family member a turn to say the dinner or bedtime prayer. Giving thanks and placing our requests before God.

Joy in Scripture

There are so many Bible verses that touch my heart. On the days when my heart is weary, I know the Holy Spirit renews my soul by placing these beautiful words before me.

I have purchased Bible verse cards for the kids. They can select one for the day and talk about what it means to them right now. Bible cards for Kids - Amazon

On my phone, I have a bible app - YouVersion Bible app. I enjoy daily devotionals and selecting verses that lift my spirit. On your vacation, add this to your day. Your heart will be refreshed.

"I pray that God, the source of hope,

will fill you completely with joy and peace

because you trust in him.

Then you will overflow

with confident hope

through the power of the Holy Spirit."

- Romans 15:13

Family Activity: Read a bible verse aloud and each family member draw what you hear the message saying to you.

I pray that this vacation fulfills your heart and soul. I hope that it reconnects your family to one another and to God. I believe that you can turn this next vacation into your new lifestyle!

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Follow me on Facebook and Instagram to hear the release date for my new book with 100 Christian Family Vacation Activities!

Be well and God bless,

Kathryn

Kathryn Gardner is a mom, a police wife and a Christian Catholic. She owns her own practice as a Family Therapist & Certified Health Coach. In 2022, she and her family, moved from Chicago, IL, to Tampa, FL, to be near the ocean and explore the health benefits of nature. Her passion is helping stressed moms find tranquility ! Check out TranquilityMoms.com for the latest blog post and YouTube video. She posts encouraging messages on Instagram and Facebook.

More articles you may like:

Mom Can Rest On Vacation

Mon, 10 Apr 2023 21:35:38 GMT

Mom Can Rest On Vacation

I belong to the Amazon Affiliate Program, some links may take you to an Amazon item and I will receive compensation ~ with no extra charge to you. Thank you for supporting Tranquility Moms!

I love our family vacations. Whether we drive to a new spot or fly to our favorite location in Florida, I get so excited planning and anticipating the getaway!

Did you read about our move to Florida in 2022? We did it, we packed up our Chicago life and moved to Tampa! Blog post

It is true, as mom, I spend a lot of time focusing on what everyone else needs ~ before, during and after the trip. Our job as mom never stops. Cat & Nat, moms & comedians, said, "It's Not a Vacation, It's a Relocation!"

We are still planning breakfast, breaking up sibling squabbles, looking for your toothbrush and getting everyone to the dinner reservations on time. We just don't stop!

But all I want is to rest. To just have a moment to reset. To recharge my Mom Battery!

I know you want a nap! And to sleep in. And to have a lazy afternoon in a lawn chair. Those days will return...but in the meantime, we have to be creative in motherhood and find our REST in a variety of ways.

I've got you!! Check out these 4 easy ways to rest on your next family vacation!

Grab your journal

If you have a moment in the car or on the lounge chair, sit and write. You can write about the fun things you did today. Or jot down a favorite moment with one of the kids. Write about your dreams and wishes for the upcoming year.

You are freeing your mind by journaling. This will calm your racing thoughts and anxiety. You are making space in you head and this feels great.

You will feel rested after you have journaled. You will notice that the clutter of ideas and areas to problem solve in your mind have quieted down. You will have inner peace.

Do you have a cute journal notebook to write in? My daughter and I designed one ~ a palm tree Tranquility journal, 100 pages, 6x9 size. Grab it on Amazon today for $5.33 .

Rest = being at ease, relaxing, calm, finding tranquility

Read a good book

My cell phone used to be my go-to when I had a down moment and wanted to relax. Until I realized that I was scrolling and feeling more tension - not less - when I put the phone back down. I was comparing myself to other moms on social media or getting lost in a string of links that took me farther down the hole of Royal drama in the UK. I wasn't refreshed and my mind was not clear.

When I got out books from the library and took those on the trip instead - I found myself being able to have a healthy stopping point. I felt well rested after my reading time. I added reading to my bedtime routine and fell right to sleep.

Books can take your imagination to great places and help you to add solutions to your Parenting Toolbox.

Here are a few book suggestions:

I love novels by Robyn Carr ~ I get lost in her stories about love, adventure and finding one's purpose.
Jeannie Cunnion is one of my favorite Christian mom authors, she knows the struggles as a mom and brings me hope! Check out her amazing book, Mom Set Free
If you are raising a son, you have to check out David Thomas' Raising Emotionally Strong Boys

I also put together a YouTube video for you with a list of my favorite books for moms!

App to Calm Your Mind

With so much noise and chaos, it is hard to rest and get rid of your tension. Our brain is always scanning for what the kids need, who just fell and what was that thump?! We need this scanning skill, but it is really hard to shut off our brains and actually put our brain waves in a position to feel relief from stress.

I have an app that I share with families in counseling sessions, the app "Atmosphere." (available on Android and Apple) You can set the soundscapes to rain, ocean waves, breeze, birds chirping and so many more nature sounds. This places your brain, heart and lungs into a state of deep relaxation.

Another app that so many moms love is CALM. Here is a sample on YouTube.

With deep breaths and the positive sounds of nature soothing you, you can feel rest ~ body, mind and soul.

Christian Devotional

I know that the greatest moments of rest I experience are when I am at peace and trust in the Lord. When I let go of my mom worries and let Jesus take the wheel, I am less tense, happy and in the moment. It is through my faith that I can rest my soul.

"Come to me, all you who are weary and burdened, and I will give you rest." - Matthew 11:28

On your trip, bring along your favorite devotional or find one on the YouVersion Bible app.

Here are some beautiful Christian Devotional books:

From Worrier to Warrior by Candance Cameron Bure
The Chosen - Devotional by Amanda Jenkins, Kristen Hendricks and Dallas Jenkins ( oh and I love the TV show The Chosen , a wonderful story about Jesus and his incredible followers)
The 40 Day Joy Challenge for Moms by Tommy Newbury and the Help Club for Moms

Your upcoming trip is full of potential. It can kickstart a beautiful, calm lifestyle at home. I pray that these help you to Find Your Tranquility!

I share ideas on my blog or YouTube videos that you can easily and quickly add in wellness travel to your upcoming vacation with the GLOW model. Be repaired, be recharged, be renewed. You and your family will feel joy, peace and love fully.

Upcoming book in 2023 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Best 2 Ways To Decrease ALL Of Your Anxiety Symptoms

Mon, 20 Feb 2023 16:34:47 GMT

Best 2 Ways To Decrease ALL Of Your Anxiety Symptoms

Anxiety can be crippling! The worrying, feeling restless, so tired, the difficulty breathing, sweating, feeling like an elephant is stepping on your chest, dizziness, lack of concentration, racing thoughts, crying, irritable outbursts, or feeling like you are losing control are all impacting your body and mind.

I have struggled with anxiety since childhood and didn't realize that the "looping" of my worries was connected to my physical symptoms of anxiety, until I was an adult. As a Family Therapist for over 20 years, I have been able to help thousands of adults and children decrease the symptoms and be at peace. I want that for you too.

Let's get started and go through the best 2 ways to decrease all of your physical and mental anxiety symptoms.

Exert Yourself vs Relax Yourself

Have you seen my YouTube video on rating your Anxiety level? Is your anxiety level low (your rating would be Zero to Five)? Or is it at a Six to Ten and you feel awful? Below I share my Anxiety Scale and I want you to check in with yourself and see what level you are at right now.

When your anxiety is at low levels, we need to relax ourselves. We need tools to calm ourselves and center our minds.

At Tranquility Moms, I share tools for you to find Tranquility ~ a state of no distress, calmness, serenity, so that you can feel joy, peace and love fully.

Yet, unmanaged, the anxiety keeps climbing and reaches a 6 or above on the Anxiety Scale. Now, you are needing to exert yourself. Your blood is filling with the hormone Adrenaline and leaving you in a state of fight, flight or flee. Your brain thinks you are fighting off a tiger!

Some of us are worriers more than others, that has to do with genetics, hormones and situations. Check out my Don't Worry, Be a Happy Mom YouTube video.

Knowing when to exert yourself versus when to relax yourself are the 2 best ways to decrease all of your anxiety symptoms!

What is my Anxiety level?

Years ago when working with families in counseling, I created the Gardner Anxiety Scale:

Where do you rate yourself today?

I suggest rating your anxiety 3 times each day. You will notice a pattern - how is it in the morning? How high is your anxiety in the evening? At work versus at home? Some adults notice it is worse in the morning or the daytime is calm but bedtime is awful. You can plug in the right tools at the right time of day!

Relax Yourself

If you realize that your anxiety is at low levels (a rating of 0 to 5), you can use relaxation techniques. Too many clients tell me that they use relaxation any time they have anxiety - nope, it only works at the low levels of Zero to Five!

You want to decrease the tension that is building and recognize what set off the anxiety. The hope is to reduce it and always stay under a 5.

Best Ways to Relax Yourself and Decrease Your Anxiety :

Deep breathing ~ try this technique: 6 counts in your nose and 6 counts out your mouth. This is one of my favorite mindfulness videos by Jack Canfield
Tai Chi ~ Check out David Dorian-Ross Tai Chi on the Beach DVD
Journaling about your thoughts and feelings ~ Have you picked up my palm tree Tranquility Journal Notebook ?
Instrumental Music ~ great YouTube channel with soothing music Yellow Brick Cinema
Stretching ~ I had no idea there were 1,500 ways to stretch, check out this book on flexibility and movement
Yoga ~ my fav is Yoga with Adriene on YouTube, from Sunrise to Calming tips in yoga, she has everything!
Go for a nature walk ~ I made a fun video on YouTube with tips for Nature Walks and how to connect with the greater world around you to calm your mind and body
Christian Meditation ~ prayers and scripture in your quiet time. I enjoy the Alabaster Co meditations on YouTube Rhythms of Rest
Talk to a friend ~ call or visit someone you trust and open up about your anxiety
Puzzles ~ too much time thinking about things can increase your anxiety, re-focus your mind. I love these word search books
Write down your Worry List ~ in your journal write down a list of what is on your mind, you will find clarity when you write
Ask for a hug ~ this physical touch gives the body reassurance that there is no tiger, you can relax
Pampering time ~ set aside time to sit quiet or take a bubble bath

Exert Yourself

If you realize that your anxiety is at high levels (a rating of 6 to 10), you need exertion techniques. The Adrenaline is pumping and you need to "trick" your mind to release it.

If your brain is scanning and thinking there is danger, then you need to exert yourself to make your mind think you ARE fighting off a tiger!

No one wants to be irritable, agitated, pacing around, forgetful and having terrible sleep due to anxiety. But Adrenaline stays in the bloodstream for 72 hours. You may be having the piggy-back effect, one day of anxiety triggers leads to the next and the next and the next. Ugh!

As you reduce the symptoms, you will feel the anxiety levels decrease below 5 and you can manage them more easily with the above relaxation tips!

Best Ways to Exert Yourself and Decrease Your Anxiety :

Go for a run ~ you may feel restless, listen to that and get moving. Dr. Christina Hibbert wrote a great book on mental health and exercise
Jumping Jacks ~ My #1 way to get rid of the wiggles of anxiety is do jumping jacks with the kids. As soon as the tension in the house is going up, move the ottoman in the family room and start with 10 jumping jacks to get your blood flowing
Run up your stairs ~ Get your blood pumping by taking your stairs at home, run them up and run them down, you got this!
Dance party ~ exercise doesn't have to be boring, turn on some great music and get moving. This video on YouTube has the best 90's dance songs!
Yoga Flow ~ yoga can relax you but if you try out Yoga Flow you will exert yourself and feel great! Yoga with Adriene is my favorite on YouTube
Go for a walk with varying paces ~ my morning walk calms me and sets the tone for the day. Try walking slowly for one block, then dog walking pace for the next block, then kick it up and do a light jog for a block. Return to a slow walk and enjoy the sights and sounds around you. You'll feel great afterwards!

You will feel a difference when you learn what your body and mind need - to relax versus when to exert yourself. There are so many other tips to manage anxiety! Check out my YouTube videos and blog posts about wellness!

I pray that you find your Tranquility today!

~ Upcoming book in 2023 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Connect, Recharge and Reset. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquilit y today!

Be well and God bless,

Kathryn

Kathryn Gardner is a mom of 2, police wife, Therapist specializing in the wellness of moms & Certified Health Coach. She moved with her family to Tampa, FL to be near the ocean and explore the health benefits of nature. Her passion is helping stressed moms find tranquility ! Check out TranquilityMoms.com for the latest blog post and YouTube video. She posts encouraging messages on Instagram and Facebook.

What is DIY Wellness Travel? A Family Vacation That Renews

183:889428795 (Kathryn Gardner) — Mon, 28 Nov 2022 18:06:20 GMT

What is DIY Wellness Travel?

A Family Vacation That Renews

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

When it is time to renew my drivers license, it means that another 4 years have gone by and it is time to touch base with the DMV. My information may have changed in those 4 years: I am wearing glasses now (I know, old lady problems!!) and do not even ask me if my weight has changed! Then, I’m set again until I need to renew my license again.

Renewal : revitalization of something, restore, refresh, rebirth, repair,

recharge, new birth, new beginning, reinvigorate, reawakening, new start

Renewals mean that we need to assess how things are going and see what needs to be improved. Our body, mind and spirit need this, too. That’s why our family takes at least one vacation each year. We need to refresh ourselves. We need to step away from the stress. We want new experiences. We want to spend quality time with each other. We want to reset our minds, strengthen our bodies and restore our souls.

“The Lord is my shepherd; there is nothing I shall lack. He makes me lie down in green pastures; he leads me to tranquil streams. He restores my soul, guiding me in paths of righteousness so that his name may be glorified.” - Psalms 23:2-3 (NCB)

When we traveled again in 2021, after all of the stress, I was hoping for exactly that - a jumpstart to a new, fresh chapter for our family. In my true problem-solving way, I began to research. I looked up fancy vacations that incorporate wellness. I wanted to add these amazing elements into our trip, but do-it-yourself style.

Wellness Tourism Association states that wellness travel is travel that

allows the traveler to maintain, enhance or kick-start a healthy lifestyle and support or increase one’s sense of well-being.

When I became a Certified Health Coach at the Dr. Sears Wellness Institute , he taught that wellness consisted of LEAN ~ Lifestyle choices, Exercise, Attitude and Nutrition. These are so important for our body and mind to strengthen. They are choices we make throughout the day and you will make throughout your trip.

This gave me a great foundation to build my own well-being model towards a renewed self and deeply connected family. As a Christian Catholic, I knew that my faith and spirituality needed to be added in order for my family to have long-lasting well-being. I love how vacation gives us new scenery, so I wanted to add an appreciation for nature. Lastly, if we are together on this family getaway, I want to connect us more securely.

Dear friend, I want to share my GLOW model with you. I hope that it enhances every aspect of the joy, peace and love on your next trip. We are on this journey to Find Tranquility together! A state of no distress, no anxiety, where there is calmness and serenity. As you apply these zones to your trip, you will see their amazing benefits and want these same results at home too. Turn your next vacation into your new lifestyle!

“Joy fills hearts that are planning for peace.” - Proverbs 12:20

As you go to write down these GLOW areas, grab your Tranquility Journal Notebook ! My daughter and I designed this 6x9 lined palm tree journal on Amazon Prime. Just $5.33, it is the perfect writing notebook for your goals and dreams!

GLOW Model of Well-being

G ~ God-centered Living

Deep within, we each hope to live a life intertwined with the Holy Spirit guiding us. We want to listen to God's Wisdom, not depend on our own. When we pray, read scripture, follow daily devotionals and see God all around us, we are going to make choices to follow a God-centered life.

L ~ Love Connections

Love with all of those around you! As you learn to love yourself and God more deeply, you will be able to connect to each of your loved ones more deeply. You make choices on how to communicate, listen, give affection and pay attention to those that you care about most.

O ~ Outdoor Nature

Be curious and appreciate the beauty of nature around you. As you travel, you have an amazing opportunity to explore the outdoors. God’s masterpiece, seen in the tiny creatures, the fresh air and sunshine all will renew your spirit.

W ~ Wellness Choices

The four areas of Dr. Sears’ Wellness model, LEAN - lifestyle, exercise, attitude and nutrition. With these core wellness choices you can make daily lifestyle choices in sleep and healthy living. As you walk, bike or swim on the vacation, you are moving your body and improving your physical well-being, while relieving your stress. The attitude that you have is the lens that you look through and how you respond. The nutritional food , vitamins and water intake choices that you make are all important. On this trip, you have the opportunity to fill up with great, healthy choices that clear your mind, decrease your pain and be in a good mood.

DIY Wellness Travel

If you like to do-it-yourself at Halloween or Christmas, you will love adding wellness to your vacation without a large price tag! I want to encourage you to do some wellness planning before the trip, in order to make vacation a time that you rest too!

This is why I started making my YouTube videos and writing on the blog, to give you ideas! No more searching all over the internet for clever ways to enhance the vacation to what you DREAM it to be. And no more coming home from the trip drained and needing a next getaway!

Some of the favorite DIY Wellness Travel Ideas:

A Vacation That Renews

As you follow my ideas from my blog or YouTube videos , you can easily and quickly add in wellness travel to your upcoming vacation with the GLOW model. Be repaired, be recharged, be renewed. You and your family will feel joy, peace and love fully.

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Follow me on Facebook and Instagram to hear the release date for my new book with 100 Christian Family Vacation Activities!

Be well and God bless,

Kathryn

More articles you may like:

Family Travel: How to Be a Better Listener (Start on Your Family Getaway!)

183:889428795 (Kathryn Gardner) — Mon, 31 Oct 2022 15:53:13 GMT

Family Travel: How to Be a Better Listener (Start on Your Family Getaway!)

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

We were sitting in the airport waiting for our flight, when my son leaned over to ask about the basketball team on our plane. The group of athletes were dressed in their team attire and all carrying the same duffle bag. He asked me if they were a family going somewhere. I explained who they were and clues that helped me to know that answer. He is so curious and I want to encourage him to explore and use clues to learn about his world.

I don’t always take the time to do this though. Too many times, I am rushed and hush the kids or give a one word answer to their curious questions. I get annoyed at the rounds and rounds of questioning. Or I interrupt them with the demand for the next thing, “I don’t know how that got cold…go brush your teeth!”

This isn’t in line with how I want to raise them. I want them to observe and be inquisitive, but my mom-timewatch is always ticking and telling me what we are doing next. I am not in this moment, my mind is racing to the things ahead.

When we travel, I want my mom-mind to be more calm and to be able to pause and give my child my undivided attention. I want to feel closer to them and have great conversations. (Check out my blog post about 5 Questions to Bring You Closer to Your Children on Vacation)

I truly believe vacation is your chance to RESET the family. Leaving all the stress at home, you have a chance to travel, be in God’s beautiful nature and connect more deeply as a family. A connected family is defined as one that supports one another, able to communicate and listen openly and continue to enhance one another. Famlii.com states “Every family member should feel understood, loved, wanted and paid attention to in order to create caring and consistent emotional bonds between parent-child and spouses/partners.”

One of the greatest ways you can pay more attention to one another is by being a better listener . You know when someone is being a good listener to you - eye contact, body language and the way they reply. You feel heard. You feel understood. You feel cared about. This is what I want for your family on this trip. Whatever habits you begin here, can be long lasting back at home and strengthen your family for all of the ups and downs.

Benefits to being a parent who listens well:

Your child will feel more loved
Your child will feel more understood
Your child will build trust in you
Your child will open up to you in really difficult situations

"Understand this, my dear brothers and sisters: You must all be quick to listen,

slow to speak and slow to get angry." - James 1:19

Here are 5 ways to be a better listener to your children:

Pause

Kids love to interrupt whatever we are doing or saying. It is important to teach them manners and also to return to them when you are indeed free. Give them clear eye contact. Come down to their level. Touch their shoulder as they are talking. Nod your head as an intentional listener. Avoid your phone or other distractions.

Repeat What You Heard

Kids use words and feeling vocabulary that makes sense to them. As they share with you - about the color of a flower or about their hurts from a friend, repeat back to them with their terms. For example, your son is mad and tells you, “I’m so frustrated. I am so bored!” Ask him, “It is frustrating to wait in line for 30 extra minutes. What can we do so we don’t feel bored?”

Ask Questions

It is so important to validate the feeling words of what our child is sharing. It is vulnerable for them to trust us with those feelings and open up. As they talk, ask more questions. See where the topic goes. Clarify what they experienced and how it made them feel. Ask them what they did well or what they would do differently next time.

Be Curious

On vacation, we have so many new experiences and new things to see. If your child is sitting next to you on the bus and starts chatting about something they see, extend the topic. Pull out questions that expand what they know and what questions they may have. For example, if you are driving through a crowded area in Washington DC, ask them what they think are the roles of each of these people walking. How do these people help others?

Avoid Being the Expert

A crucial part of being a better listener is to not interject your own thoughts and feelings too quickly. A child will shut down and pull back if you do. Children know that you know more. They already see that you have more experiences - in travel, in relationships, in struggles and in successes. Allow your child to talk openly and avoid being a Know It All.

Looking for more tips on being a better listener! Here’s a book on Amazon Be a Better Listener

If you want to do less arguing with your spouse on the trip, check out my YouTube video Communication Tips for Family Travel

Each getaway is a chance to be a better you and start the next chapter for your family to feel happier and healthier.

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

Kathryn Gardner, mom of 2, police wife, and Family Therapist specializing in the well-being of moms & Certified Health Coach moved with her family to Tampa, FL to be near the ocean and explore the health benefits of nature. Her passion is helping stressed moms find tranquility ! Check out TranquilityMoms.com for the latest blog post and YouTube video. She posts encouraging messages on Instagram and Facebook.

More articles you may like:

Family Travel: 5 Best Topics to Bring You Closer to Your Kids on Vacation

183:889428795 (Kathryn Gardner) — Wed, 19 Oct 2022 18:29:14 GMT

Family Travel: 5 Best Topics to Bring You Closer to Your Kids on Vacation

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

I was sitting out on the balcony of our vacation condo and my daughter came out to see what I was doing. I had been quietly working on a word search. She was learning her alphabet and asked if she could help. She shrieked, “There is an A, like my name!” We sat curled up on the lawn chair looking for letters. I cherish that memory. I knew we were spending quality time with each other on the trip and she felt more secure with me.

We have so many rough moments at home and when we travel, moms often fear that the family problems will come with them on the getaway! Maybe you feel like you have not been as patient as you would like. Or that you just run out of energy mid-day. It’s hard to feel your best in these stressful times. Our motherly purpose is to care for and care about the kids. We want that feeling of Tranquility - no distress, calmness and serenity in our home. We want to be able to feel joy, peace and love fully!

Your family may be full of tension lately. Maybe one of the kids is acting out and then the siblings are resentful. Sibling rivalry may be at an all time high. Maybe you and your spouse see the parenting issues differently and the kids are splitting between the good cop - bad cop. Some families feel worn down and feel discouraged that home will never be peaceful again.

My goal at Tranquility Moms is to help families to go on their trip and return home happier and healthier. I know that a strong family is the foundation to the team we need to be when the going gets tough. And we have seen our fill of tough times. God wants us to turn towards each other not away from each other in stressful times.

Each family trip that you take is an opportunity to get closer to one another. You have less distractions and more quality time with one another. You have an excellent opportunity to notice them. And isn’t that what each of us want in life - to be seen. Yet, you may not even know where to start the conversations. Here are 5 topics that can kickstart an open discussion and help you to get to know each other more deeply.

And to be fully honest, you may not like their answer to these questions. You may choke at what they say. But this is the opportunity to show them you are fully listening. You are allowing them to be true to who they are and what they feel. And really, their answers will change in 3 months! Let this time be for closeness, not lectures.

5 Questions To Bring You Closer to Your Kids

What are your child’s current interests?

As you walk along the path of the resort, listen to what your child points out. Does she love looking at the animals? Is he asking questions about the critters underneath the bush? Is she collecting flowers? Is your son joining in on the pool games? Is your daughter enjoying the live music? Is your son counting the number of red bathing suits? Is your daughter collecting beautiful seashells? In a museum, what is your child interested in learning about? At a nature center, what does your child want to learn the most about?

These are all clues about what they enjoy, find interesting and what makes them happy. Delight in their individual interests.

What makes your child laugh?

It has always fascinated me that each person has a different sense of humor. We each find something funny or really, really funny depending on our sense of humor. Your child’s humor may change as they mature. Notice them laugh. Does your daughter sweetly giggle? Does your son give a big belly laugh? What tickles their funny bone? Jokes? Slapstick? Dry humor? Sarcasm? Bloopers?

Share with them what makes you laugh!

Who is important to your child?

At home, you may have a busy schedule and miss out on who your child is currently hanging out with. A friend of mine has older kids and her advice was always to have the friends at our house - so you know who the kids are hanging out with! Sometimes that is feasible and other times, they talk to the friend at school or practice and you aren’t in the loop. While you are sitting at the airport or waiting in line for a ride, you have time to chat about their friend circle. You also can talk about the adults that mean a lot to your child, as well. This may be coaches, teachers or aunts - ask them more about these mentors.

Share who you hung around with at that same age. You can share what qualities mean the most to you in a friend and ask them what characteristics stand out about their current buddies.

Who is Jesus to your child now?

Our faith journey changes with each age. We have years of believing vs questioning, going towards Jesus vs pulling away. I hope to have the lines of communication open with my children about their faith.

Let’s be curious:

Do you feel nudges from the Holy Spirit when you make choices? Do you pray when you are alone? Do you believe you are deeply loved by God? Do you understand that Jesus gives us redemption and forgiveness for our sins? Do you tell Jesus when you are afraid? Do you ask God for what you need each day? Do you thank God for your blessings?

What does your child want in the future?

Some children know clearly what they want to be when they grow-up. Some of those careers were sparked by someone they met on vacation. Either the dolphin trainer that was fascinating or the dentist at your table on the cruise that peaked your child’s curiosity. Traveling gives our kids more exposure to a variety of lifestyles, arts, sports, and workers in society. Your child may be interested in the small town bakery owner and want to ask many questions. Or their trip to the local zoo sparked an exploration of science. Our trip to NASA opened our eyes to space exploration and we came home reading about it. As a child knows more clearly what they want to achieve, it will help them to make Godly choices and stay on a healthy path in order to reach those goals.

Being a grown-up may be far away for your child to imagine, however you can talk about the near future too. You can inquire about the upcoming sports season or theater play. The conversation can be about goals in school, ways to paint their bedroom or the next place they would love to travel to.

This is a great way to get closer to one another. After you have listened and asked curious questions, you can share what you may have answered at their age. You are their role model ( whether they still admit it or not! ).

Each conversation deepens our emotional connection with our children. This helps us to know their heart and for them to solidify their trust in us. These conversations can be humbling and also fill you with pride in who your child is.

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

Kathryn Gardner, mom of 2, police wife, and Therapist specializing in the wellness of moms & Certified Health Coach moved with her family to Tampa, FL to be near the ocean and explore the health benefits of nature. Her passion is helping stressed moms find tranquility ! Check out TranquilityMoms.com for the latest blog post and YouTube video. She posts encouraging messages on Instagram and Facebook.

More articles you may like:

Marriage on Vacation: Best 5 conversations to bring you closer together

183:889428795 (Kathryn Gardner) — Thu, 13 Oct 2022 19:02:25 GMT

Marriage on Vacation:

Best 5 conversations to bring you closer together

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

We were sitting out on the balcony of the cruise ship and admiring the great view. It was breathtaking to watch the gentle waves with an occasional dolphin gracefully leap from the ocean. My husband and I sat together in silence just taking it all in. We began to talk about the trip, about our kids and about the future. Moments with no interruption and a peaceful setting are the ideal time to have deeper and more meaningful conversations. If you are wondering WHAT to talk about, I’ve got a list of 5 perfect topics to get you started!

As a family therapist, I often heard couples say that they didn’t even know how to get a conversation started on the more intimate topics. Each time we share our ideas, our thoughts and feelings with one another we are improving our emotional intimacy with one another. We are revealing our true selves and being vulnerable. Vacation gives us an opportunity to open up and grow closer to one another.

My hope on each trip you take is to become happier and healthier on the getaway and bring that home with you and your family. Each of my GLOW zones has ways you can strengthen your body, mind and soul. The L for Love Connections is where we notice each other on the trip and make the effort to seize the opportunity to open up more and to be a better listener.

Communication is an important topic in DIY Wellness Travel . Unlike the hustle and bustle of home life, where you barely get a chance to talk to each other about the business of the day, let alone your deep thoughts and future wishes, vacation gives you the peaceful moments to share with each other.

Benefits of Openly Talking to Your Spouse

You have a better understanding of each other
You are able to forgive more quickly
You have a deeper trust in each other
You respect the character of your spouse
Your physical intimacy improves with improved emotional intimacy

There are a variety of times when you can have these talks. Some couples enjoy a walk together on vacation, or a meal out with one another or after the kids are asleep there is quiet time by the firepit. These moments when it is just the two of you are ideal for catching up, being curious and dreaming with one another.

4 Pillars of Marriage

Communication
Trust
Respect
Intimacy

I have 5 of the best conversation topics with your spouse, to help you jumpstart a true and real conversation on your next vacation.

How have we grown?

Growth happens in many forms. Take a seed for instance, I can place it in a cup of dirt and it will sprout a stem, then some leaves and hopefully, a beautiful flower…then, more flowers and so on. Your marriage started with just you, with all of your selfishness and immaturity, and you met someone who you now have in your life every single day. You have had ups and downs. You have overcome challenges. You have struggled. You have triumphed. You are not even sure what is up ahead. You do know that you need each other to be strong together, trusting each other, sharing love and respect with each other. You know that things are better when you get along.

"Most important of all, continue to show deep love for each other, for love covers a multitude of sins."

- 1 Peter 4:8 NLT

Let’s get curious:

Explore that journey so far with each other. How did it start? Who was interested in who? Who had the crush first? Who fell in love first? Who saw the future together first? What was your favorite moment of your wedding? Where was your first home? Where were you when you found out you were pregnant? Who did better with the infant overnight drama? Who handled the toddler years more calmly? How have your professional identities shifted? What do you want the next year to look like? How old will everyone be in 5 years - what are the fun plans for the next 5 years as a family? How has your marriage grown?

What do we want for our kids?

One of the most important aspects of parenting is where you are leading your children. When we are on the same page as a couple, we can have more success with this great challenge.

Let’s take time now to reflect on what we want for our kids:

What character trait do we hope each child will strengthen? How does each child get along with others? How does each child show love to others? How strong is each child’s faith? What values are most important (e.g. to always love God, to forgive others, to serve others, etc.)? How can we instill these Christian Family Values into our family: Generosity, Courage, Love, Respect, Hope and Peace

How do we each want to receive love?

When I first read, The 5 Love Languages , by Gary Chapman, it was eye opening to learn there are 5 different love languages that we need and seek out. We each prefer a different way of receiving love. When we are dating, we tend to do all 5 of these. Yet, as the years pass, we may fall short. Here’s a refresher, ask each other on the trip which one speaks to them. Gary Chapman has more details in the book about how to meet your spouse’s needs and speak their love language.

"Dear children, let’s not merely say that we love each other; let us show the truth by our actions."

- 1 John 3:18 NLT

5 Love Languages

Words of Affirmation - you prefer to be given verbal compliments and acknowledged
Gifts of Love - you prefer to receive items and tokens that show you are thought of
Quality Time - you prefer spending uninterrupted time with those you love
Physical Touch - you prefer gestures of love with hugs, kisses, touch and intimacy
Acts of Service - you prefer having tasks and chores done for you to save you time and effort

How can I respect you more?

One of the most overlooked ways to be close to one another and deepen your relationship is to show more respect for each other. As you sit and talk on the trip, share ways that you can show honor and respect to each other more. Our marital harmony is possible when we show each other more respect. This can be in our tone of voice, praising each other and how to address our differences.

Dr. Emerson Eggerichs wrote one of my favorite Christian marital books, Love and Respect . He dives into the different needs of men vs women. He shares his research on our needs for respect and love. He starts out describing the Crazy Cycle we can get into if we are not following the needs of each other. Then, he goes into detail about the Energizing Cycle we can stay in when we understand the aspects of love and respect in our marriage. This book was so life changing to me and has given me so many tools to use. I loved the examples of ways to cherish each other and understand how we each need love and respect.

How can I love you more?

Working on our marriage has long term benefits. The entire family suffers when the parents are in discord. The whole family system feels stronger when the parents are deep in love. You may need love in different ways than you used to. It’s time to check in and evaluate how you need to be loved in this season of your life. Dr. Emerson Eggerichs’ book, Love and Respect , describes the areas of love women seek out. Understanding how we can make more of a daily effort on this can strengthen our relationship and our ability to cope with stress together.

When you have quiet time, start up one of these conversation topics and listen to each other’s responses. These must-have conversation topics will bring you closer together. Find your tranquility on this vacation and turn it into the lifestyle you lead at home.

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Perfect Trick to Fall Asleep Tonight

183:889428795 (Kathryn Gardner) — Wed, 05 Oct 2022 14:26:21 GMT

Perfect Trick to Fall Asleep Tonight

Last night, I needed to add something to my “unwind time” before bed! As a mom, we are going in so many different directions, that it can be tough to relax our minds and our bodies at bedtime!

I listened to a beautiful ocean waves video on YouTube (I added it to our DIY Wellness Travel playlist on the Tranquility Moms YouTube channel – if you want to try it tonight!). I closed my eyes and imagined the gentle waves coming up on the shore. I could imagine the warm sand under my feet. I felt the heat of the sun on my face. I saw the seagulls gliding up above. I felt at peace. I had found my TRANQUILITY! #tranquilitymoms

Sleep is so valuable in how restored we feel the next day! A good night’s sleep has many benefits including: improved concentration, cell restoration, healing of the body, and boosting the immune system. #rechargedmoms

Tonight, to help yourself fall asleep, listen to a meditation or instrumental soundtrack for 5-7 minutes. This will calm your breathing, slow your racing thoughts and help cue your body to get into a restful state! #goodsleep

No matter where you are, you can imagine nature calming and healing you! #naturetherapy

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

BEST Journaling Topics BEFORE Your Vacation

183:889428795 (Kathryn Gardner) — Tue, 04 Oct 2022 16:09:12 GMT

BEST Journaling Topics BEFORE Your Vacation

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

As you focus on getting the hotel room with the correct size beds, the dinner reservations somewhere the kids will actually eat and doing your last minute purchases on Amazon, you may also have some hesitations in the back of your head about HOW everyone will get along on the trip.

Maybe tension has been high with one of your tweens or your spouse has been working so much that you hardly talk. Perhaps you have been frazzled and rushing around and need to apologize for your tone. You can just feel how “disconnected” the family has been. Your anxiety is up - worrying about everyone enjoying the trip and being able to get along. You know there are unfinished topics that need to be sorted out. You really hope that everyone can get closer on this trip and relax. There have been so many distractions and reasons you may not be able to actually unwind when you arrive on your trip.

YouTube video by Coach Kathy ~ I do not want to argue with my husband on the trip!

With some planning and time in reflection, you can feel clear about how you are doing, how the family is doing and what you wish for on this trip. Journaling is a wonderful way to break it all down. When we write we allow ourselves to pour out the thoughts and the feelings. We release the tension behind them. We get to process what it is that is bothering us and start searching for solutions.

Journaling Before You Go on Vacation

I prefer to type out my journal entries if my thoughts are particularly scrambled and I can type faster than I can write. However, seeing it on paper in my own penmanship is powerful when it comes to the heavy or emotional stuff. Some journal entries are paragraphs, others are just a list of unanswered questions. Writing about it allows me to separate from the thoughts and decide what is most important to deal with.

The hope of most families is that the upcoming vacation will give us a RESET! We need to “vacate” our stressful lives and start over. We need a family makeover . We need to strengthen ourselves. We want to renew our marriage. We want to rest and find tranquility .

“He lets me rest in green meadows; he leads me beside peaceful streams.”

- Psalms 23:2 NLT

Your upcomi ng trip can be all of that. Let me share some quick journal prompt questions with you and you can process through these questions. You can determine what you need to let go of, what you need to forgive, when you need to listen more and how this trip can bring your family closer together.

Need a cute journal notebook? My daughter and I designed this Palm Tree Journal Notebook (less than six dollars on Amazon Prime).

#1 Journaling Prompt - Identify where things are stuck

“Don’t let your hearts be troubled. Trust in God, and trust also in me.”

- John 14:1 NLT

Sit and write about the past few weeks, where has there been tension?

Who has been angry?

Who has been disrespectful?

Where has there been conflict?

What is underlying the tension?

Is there deeper pain?

Is there a need for forgiveness?

How can you relate to one another better and clearer?

#2 Journaling Prompt - Gratitude

"I give thanks to you, O Lord my God, with my whole heart, and I will glorify your name forever."

- Psalm 86:12

Sit and write about the times you have been grateful in the past few weeks.

Have you felt blessed?

Have you felt God’s presence in a situation?

Do you see the goodness?

Are you appreciative of someone’s gesture?

Did you express it?

#3 Journaling Prompt - Future dreaming

“'For I know the plans I have for you,' declares the Lord, 'plans to prosper you and not to harm you, plans to give you a hope and a future.'”

- Jeremiah 29:11

Sit and write about your wishes for the future.

Where would you like to be in 1 year?

In 5 years?

What would have to change to get there?

Who do you need to work with to accomplish that?

Have you shared these with your spouse?

Are they the same goals as his?

As you take this precious time to journal before the trip, you will feel more calm and confident about tackling family dynamics and how to get the most fulfilling experience out of this trip. Return home rested, recharged and connected!

YouTube video with Coach Kathy ~ Go on Vacation to Bring the Family Back Together

Upcoming book by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

You may also find the following articles helpful:

Women’s Health and Fitness (in less than 10 minutes per day)

183:889428795 (Kathryn Gardner) — Thu, 29 Sep 2022 14:37:00 GMT

Women’s Health and Fitness (in less than 10 minutes per day)

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

I have read that a woman’s body changes every 10 years - her hair, her energy level, her hormones, and her weight. No matter what decade you are in, it is probably much different than 10 years ago.

At 44, I feel the aches already. My hormones are on a ride of their own and my hair is graying and getting harder to style. Since I started following the 5T Wellness Plan by Dr. Sears I have managed a healthy weight and can sustain my energy. I would love to share with you the tips that are helping me to feel toned and keep up my energy all day.

On September 28, 2022, is National Women’s Health and Fitness day. This day of awareness is a great time to pause and check-in on your health goals.

Common health goals for women

Lose weight
Gain energy
Stay focused
Reduce pain
Sleep better

I know as moms, we often are focused on taking care of everyone else. It is hard to set aside time to focus on our own well-being. When I put together my GLOW model to find your tranquility, I added W for Wellness Choices. Each day we are making simple choices that can go towards feeling strong or weaker. It is a choice. Some days we are stressed and cave into the urges to go for junk food or not go for a walk. The next day is a fresh start. New choices are available to you. Each of these moments will lead to a happier and healthier you!

Benefits to your life when you make healthy choices

Less pain
Improved mood
Less anxiety
Better sleep
More productive
Less sluggish
More creative

With daily choices that take less than 10 minutes, you can find your tranquility!

Here are 5 ways you can achieve better health in 10 minutes or less per day.

How to Fall Back to Sleep by Coach Kathy at Tranquility Moms

You can decide which area you want to improve first. Take just minutes per day to plan for your wellness and take action!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Fall Family Time at the Lake: Rest and Enjoy Nature

183:889428795 (Kathryn Gardner) — Wed, 21 Sep 2022 17:52:36 GMT

Fall Family Time at the Lake: Rest and Enjoy Nature

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

I would say that fall is my favorite season. The temperatures are cool and we can go exploring outdoors. There is the beauty of the changing leaves and quietness in nature. One of the best places to appreciate all that fall has to offer is at a lake. The serenity of the water views, the critters all preparing for winter ahead and God’s beauty in the changing trees. All of this leads to nature therapy or healing your body, mind and soul. Let’s get refreshed on a trip to the lake!

In the United States, you are never far from a lake. Whether it is man-made or natural, you can take a car ride with the kids to a nearby lake. Or perhaps you have a lake your family has traveled to for years. The fall is the perfect time to go sit by the water one last time before winter!

As I have been writing my book about family activities to do on vacation that bring us closer together and help to recharge our strength, it is exciting to see all of the things you can do on a trip to the lake.

Benefits of a Getaway

First, any time you book a day trip with your family, you are already making a choice to do a bonding activity. By getting outdoors, you are doing something healthy for everyone. Your time in nature will be therapeutic physically and mentally. You get the opportunity to walk and explore the plants and critters. You are away from the stress of work and school. Together, you can be curious about what you see and all that God has created.

To enjoy the day or weekend trip to the lake means putting in some planning and anticipating what you can do for yourself and as a family. Here are 5 ideas to get you started to find your tranquility while you visit the beauty of a lake!

Sit Quiet

Nature invites us to take a seat and just be. You may have been frantic to get out the door this morning, but now, sitting at the lake, catch your breath. I invite you to just sit in the quiet and stillness of the area. Allow yourself to be still. Take a moment to observe. What do you see? What is flying above? What is crawling along? What is swimming below? What is growing? What is slowing down its growth?

This stillness is what helps your body and your mind to find Tranquility. Tranquility is a state of no distress, feeling calm and confident. Without distress , you are free to feel more joy, peace and love fully.

You may also meditate while sitting in nature. Close your eyes, listen to your breath, repeat your calming phrase. ( Check out my blog post for more meditation ideas ).

Write

Bring your favorite journal notebook with you on the trip. You may want to sit on a log or your comfy blanket to look out at the lake. You may have creative ideas to jot down. Or plans you would like to make. Write down a goal you would like to reach by the end of this year. Write about a situation that has been bothering you, release the tension that it brings you. Write about the gratitude you have for this trip and time with your family.

If you have others with you, share with them what you wrote. Let them know your wishes and dreams. Ask them the same questions and listen closely to their answers.

Need a cute journal notebook? My daughter and I designed this Palm Tree Journal Notebook (less than six dollars on Amazon Prime).

Take Photos or Draw

The beauty at the lake can be overlooked when we are busy. Slow down and notice the smallest of details. As the season changes, take note of what is ready to change too. Use your phone or camera to capture the essence of the lake. Take a photo of a single leaf or footprint in the mud. Look up and take a photo of a bird soaring above. Invite your kids to draw a picture of the trees and their colors. Talk about why the leaves change and how it cycles. Opening up these conversations helps your child to feel heard and that you are interested in them. This love gesture will go a long way!

If your anxiety makes your mind race, you may want to look back at these photos or drawings to calm yourself. Nature scenery brings us calmness.

Be Curious

As you look at the turtle pop his head above the water or the birds standing at the shore line, be curious. Ask the kids - where do they think the creature lives? Is there a family of turtles? Where do they go in the winter? These conversations help us to get to know each other better when we hear each other’s ideas. These grow us closer together.

These observations help us to open up hard topics that you want to talk about. At night, sit by the water and look up at the stars. Send wishes to your deceased loved ones. Enjoy the serenity of the lake.

If you are also enjoying the woods near your cabin or cottage, here is a YouTube video I put together to help you experience Nature Therapy with your kids.

YouTube video : Family Getaway ~ Cool Things to See in the Woods ~ NATURE THERAPY

Appreciate Nature

As you have observed and explored with your kids all there is to see, take a moment to appreciate it. Part of being mindful and being in the moment is to notice the beauty, talk aloud about the amazing elements and to praise God for his creation and incredible changing seasons.

“Thank you God for your amazing creation. Your hand has designed each leaf and feather. Thank you for bringing our family together today. Help us to continue to love each other as you have loved us. Amen.”

I hope that you and your family have a wonderful trip to the lake this fall. May this trip recharge you and refresh you.

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Daily Reset for Mom’s Calmness (in as little as 5 minutes!)

183:889428795 (Kathryn Gardner) — Wed, 14 Sep 2022 16:19:18 GMT

Daily Reset for Mom’s Calmness (in as little as 5 minutes!)

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

After a complete mom-meltdown, I walked out of the bedroom and sat at the kitchen table in defeat. My voice was so harsh. My body was so tense. My entire message of being kind was lost on the kids since I was yelling! I needed a reset.

However, as moms, we just don’t have the luxury of getting a 60 minute bubble bath or taking a 30 minute walk to cool off. A 20 jog around the block would cool off my temper, but I don’t have time for that right now. I want to have an activity that I can do - anywhere, anytime, that is brief and gives me BIG results!

The quickest activity you can do to reset your mind, body and soul is to meditate. Meditation is taking minutes to sit in quiet stillness, clear your mind, listen to your breathing and calm your entire being. And mama, you need rest. I want you to join me on this search for Tranquility ~ a state of no distress, serenity, so that we can feel joy, peace and love fully.

What if I told you that you can reset and feel stronger in 5 minutes? Yes, please!! As moms, we are on the go and yet, we NEED to do some self-care to do it all well.

If you have never done meditation before, don’t worry! I put 3 meditations down below that are Guided Meditations. The narrator walks you through how to sit quietly, how to clear your mind and beautiful images to fill your thoughts with. These are inspiring and powerful to shift your entire attitude.

Again, I wish I could grab a nap! But today, that’s not happening. So meditation is the solution.

I want to give you a tool that you can use today to find Tranquility .

Common Positive Results from Meditating

Stop jumping from task to task. You will be focused.
Stop multitasking and feeling lost and unaccomplished.
This will help you to calm your mind.
Deep breathing is decreasing those stress hormones.
Your soul will feel centered on what matters most to you.
Creativity will flow from your mind.
Organization will come more easily to you.
Your focus will improve.
Your motivation will improve.
Your joy and happiness will increase.

Meditation can be as long as you wish, as short as 5 minutes or you can sit for 20 minutes with your mind clearing. I know some experts in meditation will sit for up to 60 minutes per day to meditate. Don’t worry, you only need a few quiet minutes.

First, find a space that is quiet. Your bathroom floor. Your kitchen table while the kids are at school. Sit at the backyard table. Close your eyes and listen to your breath. Mindfulness is about being in this moment - not in the moment of the mom-meltdown, not in the moment of tonight’s dinner - right now. Then, select the phrase you will repeat. Lastly, wrap up with positivity and power yourself up for the hours ahead.

I’ve done some searching and wanted to share 3 of the best meditations for you.

How to Meditate with Jack Canfield

I started following Jack Canfield years ago to balance work and home to the best of my ability. His book The Success Principles: How to Get From Where You Are To Where You Want To Be has been a wonderful guide to me on this journey. He is best known for his book series, Chicken Soup for the Mother’s Soul. He has put together a “how to” video explaining how meditation helps us clear our mind and attract more positive energy into our lives. He begins the 18 minute video with an explanation, then he leads you through a calming meditation with prompts and allows you to modify it the way that fits you best each day. Once you have seen the video and get the set-up, you can fast forward to the actual guided meditation with Jack Canfield (starts at the timestamp of 9:31 in his video).

How to Meditate: A Guided Meditation with Jack Canfield

Come into Stillness

This beautiful 20 minute Christian meditation opens with the steps to get situated and be still. Her tranquil voice walks you through this beautiful message. This will help you to release the stress and focus your heart on God.

Mindfulness Meditation: Being Still in the Presence of God

Take 5 Minutes for Yourself

This brief meditation is from a mom who gets it! She speaks to our chaos and how to unwind in a quick calming mindful meditation. If you only have a few minutes, this is a wonderful guide to listen to your breath and release the stress.

5 Minute Meditation for Busy Moms

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

I looked in the mirror and started to cry

183:889428795 (Kathryn Gardner) — Thu, 08 Sep 2022 12:00:00 GMT

I looked in the mirror and started to cry

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

There are 2 people that I would follow anywhere, my therapist and my hair stylist! When you find a good one, you are a match and she just can’t be replaced.

When we moved to Tampa, FL this past summer, I knew I needed to start all over. I searched online for a hair stylist that local moms recommended. I set-up my appointment and hoped for the best.

When I got there, I explained exactly what I wanted for the cut, really, just a trim of my current cut. As for the color, my Chicago stylist had written down my lowlight and highlight colors. I felt so confident!

The new stylist was chatty and eager to show me her skills. My hair is super thick and she was struggling. It was taking much longer than she expected and her next client was tapping her foot waiting. I left the chair soaking wet and only got a brief glance in the car mirror. When I got home, I looked in the mirror and started to cry. It was WAY TOO SHORT and the color was terrible! I felt so helpless, sad and upset. I was meeting so many new people in our new town and I didn’t want to make THIS kind of first impression!

This spiraled into days of scrolling online at other mom’s posts about their HAPPY families, PERFECT houses, CUTE outfits and DELICIOUS dinners. I compared myself to each and every one of them. I was in a terrible place with my self-esteem and all I could see was everyone else getting it RIGHT! All I could see was others happy and successful. I felt down and like every aspect of myself and my family was NOT GOOD ENOUGH.

I could feel the social anxiety in my chest (that elephant pressure I get when my anxiety is high). I wanted to avoid going anywhere. My anxiety (I call her Judge Judy, she sits on my shoulder and squawks all kinds of unkind things in my ear!) said I would look bad and be judged. I didn’t think anyone would directly come up to me and say, “Hey, wow, your hair!” It was more of my internal insecurities coming out. I didn’t like the way I looked and knew it would take weeks to grow it out again.

This hair disaster led to Comparison Anxiety. When I read about other people’s lives it gave me such sadness. I was comparing myself and making an unfair comparison. I needed to stop. Nothing good was going to come of this. It certainly wasn’t lifting my mood or stopping my anxious thoughts. My thoughts needed to shift and I needed to make a change.

Here’s what I did to stop the negative comparison thoughts, manage my anxiety and bring my self-esteem back up.

STOP Sign

Stop, I am comparing myself to others.

Stop, I don’t know what that mom’s day is like.

Stop, I don’t know how happy she really is.

Stop, she is probably looking around for ways to improve too.

Stop, your hair does not define you.

Stop, your appearance is only the external beauty, God knows your heart and who you are.

Stop, your hair will grow back.

Stop, you can find a new stylist in a few weeks and try again!

Unfair Comparisons

I was making unfair comparisons. I was focused on what I could see about their day and life and jumped to the conclusion that mine was worse. Mine is not better or worse, just different. I need to stop looking online for acceptance or reassurance. I need to recognize each time one of these intrusive negative thoughts appears and use my STOP SIGN!

Find a Solution

The best way that I can turn this uncomfortable situation around is to find a solution. I can write down my positives, so that my mind shifts its focus and I put my energy into what I can control.

I have been eating well and exercising regularly, I can give myself credit for my healthy body.
I can look up a cute way to style short hair until it does grow out.
I can ask other women I meet about their hair stylist and call ahead about my hair type.

One of my favorite books on self-esteem is by Leslie Sokol and Marci Fox Think Confident, Be Confident: A Four-Step Program to Eliminate Doubt and Achieve Lifelong Self-esteem (Amazon link)

When Comparison Anxiety Sends You Spinning

What is a situation that you have been in lately where you felt upset and stuck? Were you comparing yourself to someone else? Did you believe that they had it better? Did your emotions flood in? Did your anxiety rise? Did you avoid somewhere or someone? Did you feel like you couldn’t find a solution?

Common Areas Moms Compare Themselves:

Appearance
Organization level
Meals
Happy kids
Successful kids
Wealth
Activity planning
Creativity

What other areas do you find yourself comparing yourself unfairly?

To move from comparing to confidence, try the 3 steps in your journal notebook:

Stop and recognize the facts of the situation.
Notice the pattern or a common topic you compare.
Develop a solution plan and start action.

You can recognize a key area that you want to improve on by realizing you compare yourself often. For instance, if you get down on yourself about how other moms seem so organized, show up on time and have what their kids need for each event, then that is giving you information that THAT area is important to you. Get to work learning new organizing techniques and how to plan the day. You will be improving a little every day with your new solution plan.

Mama, we’ve got to get this Judge Judy out of our heads! I want to be present and find tranquility. Tranquility is a state of no distress, so that I can feel joy, peace and love fully. I know it starts with accepting what is.

This is your life today.

You can accept that it is right where you are supposed to be. If there are challenges, use them to grow and improve. If there are disappointments, use those to step back and appreciate the positives and the blessings. Let’s stop comparing and have confidence in the beautiful life we have been given.

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

5 Moments of the Month ~ August 2022

183:889428795 (Kathryn Gardner) — Tue, 30 Aug 2022 14:37:57 GMT

5 Moments of the Month ~ August 2022

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

Hi friends! The Gardner family had a busy August and I can’t wait to share how we are settling into our new home in Tampa, FL, our new school and loving all of this sunshine!! Here is a recap of our month and the self-care that I am working on. I am exploring ways to help me find tranquility ~ joy, peace and love! Share with me on social media how you are finding tranquility each day too!

Moment #1 - Summer Bucket List

When we were living in Chicago, we wrote out a list of places we wanted to see when we got to Florida. The kids voted and the first stop was Universal Studios to see the Wizarding World of Harry Potter. It was a hot day, but we had so much fun visiting The Simpsons arcade area, the Popeye Raging Rapids Water Ride (hint - take your shoes off, they just don’t dry!!) and the Jurassic World’s education center where we had fun learning about dinosaurs. Since I don’t love rollercoasters, the poor kids were so bummed that they could not ride without an adult. Well, we all got to ride the Dr. Suess rollercoaster - ha ha - but that wasn’t what they had in mind! So, I let them pick one ride and we went on a rollercoaster together! Sometimes, a little nausea is worth them talking about the thrills all day!

Moment #2 - Something Old, Something New

In Chicago, both kids played sports and had favorite activities. To help them settle in here in FL and make new friends, we enrolled them into football and cheer right away! We have been so happy with the team, coaches, parents and all of the new people we are meeting. I go to every practice and this has helped me to chat with new parents and start friendships too! We will always love our Chicago football family and look forward to making new memories here!

Moment #3 - Back to School so Soon

We had a shortened summer, since our Chicago school got out in mid-June and we started back to school August 10th. Both kids were nervous about the new building, new teachers and new classmates. I also wasn't sure how the curriculum would compare to our old school, would they be ahead or behind? We will have the kids tested to learn where they fall and what we need to do at home to be on track for a great year! We have had great communication with their teachers and everyone has been friendly. School has given us a routine again.

Moment of the Month #4 - My Minivan Sanctuary

I am on a search for Tranquility ~ a state of no distress so that I can feel joy, peace and love fully. I was sitting in the school pick-up line and realized how quiet and peaceful it was sitting in my minivan alone. This was a great opportunity to relax. Instead of scrolling online…I could read, listen to an inspiring podcast or just enjoy the silence. I wrote more ideas for that healing, calm time waiting in your car in the blog post: Just a Quiet Moment for Me in my Minivan.

Moment #5 - Loving All of this Sunshine

Every day in August, the sun was shining brightly here in Tampa, FL. We spend so much time outdoors ~ bike rides, swimming, eating lunch in the yard and going for a walk exploring. I am feeling motivated, healthy and happy. The warmth of the sun, the brightness and how energizing it is brings me Tranquility . I want this for you too! I put together a blog post about ways that you can capture the sunshine during your busy mom day: Walking on Sunshine and Feeling Happy & Healthy

Take time to journal about your month too! The more often that we stop and realize how much we are doing and growing as a family, the more gratitude you will have. The more positive energy you put into yourself, the more you will attract great moments. You will appreciate them too! We don’t want to drift through the day, week or month. You are doing more than you give yourself credit for. You’ve got this, mama!!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Walking on Sunshine and Feeling Happy & Healthy

183:889428795 (Kathryn Gardner) — Wed, 24 Aug 2022 19:49:20 GMT

Walking on Sunshine and Feeling Happy & Healthy

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

Living in Chicago, IL, most of my life, I looked forward to a day that was full of sunshine and a bright blue sky. Some days were cloudy or partly cloudy. Other days it rained and it was overcast. In the winter, there were full weeks without sunshine. I saw a change in myself on those sunny days - I was more active, more productive and happier.

So, it isn’t much of a surprise since our move to the Sunshine State ~ Florida, that we have been more active, productive and happier EACH day! Truly, I cannot believe there is a place where you wake up to a gorgeous sunrise every single day. It got me thinking, I feel so good, how much does the sun have to do with that? As a Therapist and Certified Health Coach, I work with moms every day on goals to feel motivated, improve mood and make healthy choices. Let’s start with something simple, increase your time in the sunshine each day and you’ll feel happy and healthy. I want to share some nerdy facts about sunshine, vitamin D, increasing serotonin and some quick, easy ways you can be in that amazing sunshine during your busy mom day!

I had named my first blog Morning Jumpstart for Moms . I wanted to provide all kinds of tips to moms about starting the day with the best health and mindset to have a great day with your family. I still believe that the morning vibe sets the tone for the entire day. So, even if there are storms here most afternoons, I know we start anew the next sunny morning!

Let me hear of your unfailing love each morning,
for I am trusting you.
Show me where to walk,
for I give myself to you.
Psalm 143:8

Find Your Tranquility in the Sunshine

As I continue to find my Tranquility - my state of living that is full of joy, peace and love - I want to really take in all of the benefits of the sunshine, whether that is for the morning or all day! I want you to feel healthier and happier, as well.

The Sun Never Goes Away

I love the realization that even when we cannot see the sun, it is still there. Have you ever flown in an airplane above the clouds?There is the sun, bright and warm. Even when the sun is masked by the clouds, it is still shining above and it is benefiting the plants, animals and humans. Moms are like the sun, our impact is not always appreciated but we are true and strong, no matter the circumstances.

The sun is healing and rejuvenating.

The sun is warm and comforting.

The sun is bright and lights the way.

Walking around my family room, the sun rays come in from each window as the sun crosses over the house during the day. I love the brightness and warmth that it provides. I do feel happier!

Vitamin D from the Sun

I’m healthier too! I know that sunshine has many health benefits, especially Vitamin D. According to the GrassrootsHealth Nutrients Research Institute in California (a leading team of physicians studying and sharing the need for appropriate levels of Vitamin D), vitamin D deficiencies actually begin in utero. Their years of research show the need for all individuals to be correctly tested for their level of Vitamin D and assessed for their need for supplements, if you cannot get adequate sunlight. In their article, Harness the Power of the Sun , they review how sunshine is good for you, understanding your skin type when you’re out in the sun, UV strengths, and decreased disease levels when you get adequate sunlight.

Dr. Bill Sears reminds us ~ “It is also important to note that the amount of direct, unprotected sun exposure needed to produce adequate amounts of vitamin D usually happens within minutes, long before the skin begins to turn pink. So remember to protect your skin when you’re out in the sun!”

Check out the amazing library of books by Dr. Sears and his family of practitioners about health and wellness! T5 Wellness Plan on Amazon

I want to have sustained energy levels, decreased brain fog and improved motivation during the day. All of these benefits are possible with more sunlight!

Serotonin Helps Us in Many Ways

Whether your forecast is sunny today or not, there are so many health benefits. According to Sarah Warren at the Somatic Movement Center, serotonin is a neurotransmitter that helps to regulate mood, social behavior, learning, cognition, memory, cardiovascular function, sensorimotor function, pain sensation, appetite, bowel motility, bladder control, sleep, and sexual desire. Serotonin deficiencies include symptoms of depression, anxiety, panic attacks, agitation, disrupted sleep cycles, irritability, PMS, fatigue and headaches. All of these are common in women ages 30 - 50. The more bright sunlight we’re exposed to, the more serotonin we produce . Scientists have found that our skin produces serotonin when exposed to sunlight as well.

3 Ways to Add Happiness Through Sunshine Today

Open the Shades

Whether it is bright and sunny or cloudy, open the shades in the house and let the light come in. Walk through each room and pull open the shades. While in the car, roll down the window and feel the warmth on your face.

Go for a Morning Walk

Each morning, take a 10 minute walk. I love the quiet of the morning, it helps me to think and set my day. Sit on a park bench and close your eyes as you feel the warmth of the sun on your face. Enjoy the sunshine starting your day!

Sarah Warren states, timing is important: Being exposed to natural light in the morning—without sunglasses— advances our circadian clock , stimulating melatonin production earlier in the evening and making it easier to fall asleep at night.

Sit Outside and Grab a Snack

As you enjoy a bowl of fruit between breakfast and lunch, sit outside to enjoy it. Whether you are at work or at home, take a break in the sunshine. This is a great way to step away and reset while getting your serotonin levels to increase and set you up for a great night’s sleep!

So, let’s go, I’m walking on sunshine and don’t it feel good !?! : )

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Just a Quiet Moment for Me in the Minivan

183:889428795 (Kathryn Gardner) — Thu, 18 Aug 2022 19:33:23 GMT

Just a Quiet Moment for Me in the Minivan

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

I don’t even want to calculate how many minutes I spend sitting waiting in the minivan ~ between before and after school pick-up, sports drop off and pick-up, birthday party pick-up and after school activities - let’s just say, it might add up to days per year. But, it’s time I could be maximizing the benefits of.

What do you do when you are waiting for your kids in the car? Most of us jump on our cell phones. Sometimes, I catch up on emails or make a phone call. Sometimes, I scroll mindlessly through recipes to figure out a dinner plan. Other times, I get lost on social media. I want to feel productive and just waiting does not feel productive.

In my search to feel more calm and joy, I realized that I could be using those precious minutes for self-care. That time could refresh me, rejuvenate me and that is productive for our whole family. If I want to feel tranquility and feel at peace, I need to keep feeding my spirit everyday. I need to make the best use of the time I have to myself. I want to fill it with something that lifts my mood, encourages and empowers me for any tough minutes ahead in the day.

Here are 3 ways that I have used my time in the minivan to take care of myself, as a mom!

#1 Uplifting Podcasts

Instead of wandering the internet reading stressful headlines or catching up on Hollywood celebrities to distract me, I have found some inspiring podcasts to listen to. These are great for the hands-free car time at school pick-up (that’s at least 40 minutes each afternoon!). I love when other moms share tips, humor and encouragement in motherhood. We are in this together! Some gentle advice and validation of the truths of our hardships helps me to know that I am not alone and do not need to reinvent the wheel - other moms have ideas and suggestions that may help me or our family to grow and be stronger!

Here are some of my favorite Mom Podcasts:

Raising Boys and Girls with David Thomas and Sissy Goff

Cultivate Your Life with Lara Casey

Help Club for Moms with Deb Weakly

Hint: You can select one of these podcasts OR do a search on Google podcasts for a subject that speaks to you today: marriage, talking to my son, organizing dinners, working from home, laughing more often ~ and enjoy a Tranquility Moment!

#2 Encouraging Books

Before kids, I used to love to curl up on the couch and read for hours. Once we had babies, I just didn’t have the time to do that. Now that the kids are in school, this is a hobby I have gladly taken back up. I love having a “summer book” each summer break to pour into each time I’m in a lounge chair. Sitting in my minivan is another great moment to open a book in peace and quiet. This brings me tranquility because I have time to read and reflect, ponder and get lost in the story. I’m sure there are some amazing fiction books out there, however, I have been drawn to Christian books for moms lately. I love the realness of other moms sharing their struggles in parenthood and how they overcame them. I enjoy taking in new ways to care for myself and make healthy choices. Each of these books have been a great guide for me! (I really enjoy the daily devotional by Candace Cameron Bure, a great way to get centered each day in the car at activity pick-up time)

For more book ideas for Moms, check out my Best Books for Moms Youtube video!

Here are some of my Favorite Mom Books:

Grace Looks Amazing on You by Amy Seiffert

100 Days of Joy and Strength: A Devotional Journal by Candace Cameron Bure

The Dr. Sears 5T Wellness Plan: Transform Your Mind and Body, Five Changes in Five Weeks

Hint: Check out these books OR search on Amazon for topics that matter to you: living a fulfilling life, joy everyday, peace in your home, or accepting love.

#3 Silence

I did not realize how much I seek silence until I didn’t have it anymore. Growing up in a family of 6, there was always commotion and laughter. I am used to a loud house. Yet, I can feel unsettled and tense when the noise level does not stop. I crave silence. I want to be able to hear my own thoughts and take that long exhale breath. For my tranquility, I want to calm my racing thoughts and journal what is on my mind. For my stressed soul, I want to sit quietly in prayer and be able to hear the answers in my heart. When my body is tense and tired, I want to close my eyes in the van and just be. No music. No calls. No emails. Just pure silence. It is the greatest reset you may get today.

Each of these 3 ways of using your time waiting in your minivan for the kids are healing, recharging and rejuvenating. This is what you need and deserve today. You are being mindful about how to best care for yourself and this will recharge your Mom Battery so that you are not weary when they all jump into the car sharing their stories and needing your heart!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

3 Easy Steps to Cope with Back-to-School Anxiety

183:889428795 (Kathryn Gardner) — Thu, 11 Aug 2022 14:53:26 GMT

3 Easy Steps to Cope with Back-to-School Anxiety

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

Each school year has back-to-school jitters for different reasons. Maybe the kids are going to a new school or this next grade is going to be a tough one or you are juggling a return to work at the same time. For our family, I knew this year’s return to school would feel different. After 4 years at our Chicago school, we are adjusting to a new state (Florida), new home, new school system (did I tell you the kids start at 9:40am here!!), new teachers and all new friends. That’s a lot of things to worry about! I needed tools to help me and the kids manage anxiety. Here's what worked for me!

As we walked into the cafeteria at the Meet the Teacher event, with its newly polished floor, both kids were carrying their school supplies and eager to meet their new teachers. As we approached the check-in table, my mild anxiety turned to panic. She explained that she could not find us in the system. What?! I was on-top of all of it. I did the paperwork, got the forms completed and answered anything the Registrar asked. I hate surprises (most anxious people do) and this was out of left field. Had I missed something? Was there an email in my overflowing Inbox that I didn’t open? Ugh, I hate feeling unprepared. My stomach was in knots and I started to get hot. Panic had set in.

Have you had this happen to you? Have you been spinning and needing to reset quickly? Have you jumped to conclusions and imagined only the worst?

To help your kids manage their school anxiety, I put together a Return to School Anxiety YouTube video during Covid. I share many great tips about how to adjust to a new school year! We all need tools to be more flexible as the unexpected comes up, ways to improve our communication and how to set-up a plan with the entire team, including the teacher. Our kids need us to understand what worries them and help them to find solutions.

As for you mom, I would love to share one of my favorite anxiety tools - the AAA model. I came up with this simple 3 step process when I was in grad school helping elementary school children. It really does apply to any situation that is bothering you or your family. The AAA model is Awareness , Acceptance and Action .

First, take a look at what is going on, what shifted, what set off your emotional spin. If you can be aware of what is bothering you, what sensations you have in your body, what thoughts are racing through your mind or what feelings you are having - you’ll be able to take the next step to decrease all of the anxiety. Second, you want to separate what you can do about this situation from what you cannot do about it. So many of us waste energy and resources focusing on the issues from the perspective of what we have absolutely no control over. It is going to calm you and bring you a quicker solution to focus on what you can change. Lastly, one of the best ways to combat anxiety, worry and fears is by taking action. Sitting around dwelling or spinning wastes so much of your energy. Let’s take a look at that list of things we can change and make calls, change plans, or whatever it takes to decrease the stress.

AWARENESS

Each time you feel anxiety, you are triggered - either externally or internally. Externally is referring to the car that drove too fast and then cut you off or your child screaming in public or a big rainstorm ruining your picnic plans. These triggers or areas that bother you, are outside of yourself. They are happening around you and to you. That’s the difference, internal triggers are happening right inside of your body. Your body’s alarm system may have gone off and it made you dizzy or you feel hot or sick to your stomach. The brain scans and thinks, “oh uh, is everything okay? She feels badly, something must be WRONG!” And then your brain pumps out even more Adrenaline for you to Fight, Flight or Freeze.

When you feel anxiety in your body or your mind, take a look around. What happened to set it off? This awareness is so powerful. The more I practice paying attention to that shift within me, I get better and better at noticing if it was something happening around me or my body sensations. For instance, in that school line, I felt social anxiety - what will they think of me? What kind of mom do they think I am? Does everyone think I am unorganized and messed up their school registration? Danger - my kids will not get into school because of my failures! These irrational questions are what I had to be aware of to talk myself back down out of the panic. If you have read my posts on Cognitive Behavioral Therapy for Anxiety, you know, your thoughts are so powerful in how you manage daily anxiety.

Now, you try. Have you felt anxiety today? Analyze it - what was going on? Where were you? What happened before you started to feel anxiety, worry or fear? Write it down in your notebook.

Do you have a cute blank notebook? My daughter and I designed the Tranquility palm tree journal notebook - buy it today on Amazon Prime for $5.33!

Common worries moms have about Back-to-School:

What if my child needs me?
What if I forgot something for her school bag?
What if she eats lunch alone?
What if he is crying and I’m not there?
What if I’m late for work after dropping off my child?

ACCEPTANCE

After you have taken the time to explore what was happening to lead to your anxiety, the next step is to divide it into What You Can Control and What You Cannot Control.

So many times, we spin about things we cannot control. We lose so much energy and spend so much time on the things we cannot change. Control means that you can shift the outcome - you cannot change the rainy weather, however, you can be prepared with umbrellas. You cannot control your aunt’s criticisms, however, you can decide how long to make the dinner visit. You cannot change the amount of traffic on the way to daycare, however, you can call and explain that you are stuck in traffic. Are you seeing the pattern?

Each situation has parts that you can and cannot change. As you look back at the example you wrote down from today’s anxiety, what can you control and what can you not control?

Common areas moms realize they can and cannot control about Back-to-School:

I cannot change what time school starts in the morning, however, I can write out the Morning To-Do list for each child to follow.
I cannot be there for each emotion my child has during the school day, however, I can ask after school how the day went and come up with a plan for upcoming days.
I cannot make kids like my child, however, I can role-play with my daughter how to start conversations with new people.
I cannot be there to listen to the teacher explain the math homework, however, I can help the best I can with homework and send a note to the teacher with any questions.

As you read those examples, this leads us to where to put our efforts and energy to make the situation better. To decrease the anxiety and body sensations, an Action Plan will help you and your family feel calm and confident.

ACTION

I'm telling you, we all feel better when we can DO something in a scary situation. We don't like to just spin in our fears without using that physical Adrenaline we are pumping.

My husband just retired as a Chicago Police Officer after 27 years. He has so many stories of jumping in and helping in scary situations. You never want to stand there helpless. We feel stronger after changing the situation for the better.

When your anxiety is climbing up, your best outlet is Doing Something Constructive. Take a look at your list in your notebook, based on the list of items you CAN control, turn those into an Action Plan.

Taking action gives your brain a new focus, you'll feel empowered and anxious adults love the C word ~ "control."

Common Action Plans for Back-to-School

Create a board in the kitchen with the morning routine
Email the teacher with your observations
Role play with your daughter on how to ask a question in class (she can be the teacher in the first round and you'll be the nervous student!)
Go through a list of other boys in your son's class and ask about their interests and what they might have in common

This is going to be a great year - because you are working on improving yourself. The stronger you are mom, the more your family will thrive! I hope the AAA model will help you as much as it helps me!

However your school year begins - yes, our kids got into their classrooms and we have very nice teachers - you can be aware of what triggers your anxiety, what you can and cannot control and come up with a great action plan to make it a successful year!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

5 Moments of the Month - July 2022

183:889428795 (Kathryn Gardner) — Thu, 04 Aug 2022 17:46:42 GMT

5 Moments of the Month - July 2022

One of the best ways to prepare for something stressful coming up is to set-up plans that will refresh you and fill your ‘Mom Battery.’ A full battery will help you to have what it takes to get through challenges. This next school year will have challenges! We have never been in the Florida school system and there will be many things to get used to. So, our family put together a Back to School Bucket List. We wanted to have some fun before the calendar gets full of homework and activities. We checked quite a few things off of our list in July! Here is our family’s 5 Moments of the Month from July 2022.

Moment #1 - Re-uniting with Family

Moment #2 - Will the Tooth Fairy find us?

Moment #3 - Is that Jaws?

Moment #4 - Perfect Timing

Moment #5 - Let's play ball...out of the heat!

We had a great month of moments together and checking off more items on our Back to School Bucket List. I feel refreshed and ready for the upcoming school year!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

4 Simple Ways to Enjoy the End of Summer with Kids

183:889428795 (Kathryn Gardner) — Thu, 28 Jul 2022 12:32:18 GMT

4 Simple Ways to Enjoy the End of Summer with Kids

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

I grabbed a cart at the entrance of the store and said hello to the Walmart greeter. Instead of seeing the aisles of beach balls, pool floaties and swimsuits, the big yellow sign read "Back to School." Now, the shelves were filled with colored notebooks, perfectly sharp crayons and school bags (with zippers that still work). How could it be back to school time already?

Before you panic and feel like All Is Lost for creating the most memorable summer, let's go over 4 simple ways you can bring in some fun family time before the first school bell rings.

Bring the sand to you
A scavenger hunt
Plan that day trip on your bucket list
Picnic by a nearby pond

#1 Bring the Sand to You

The beach is so much fun in the summer. The kids enjoy building castles, burying my husband in the sand and carrying buckets of water to fill the hole around the mountain they created. The sand is so soothing - I love digging my toes deep into the sand where it finds the cool layer beneath. As you glance down the beach, the sand is endless, going on for miles beside you and in front of you. Truly, a wonder of God’s creation.

If the sand is something your kids enjoy, but you can’t get to a beach before the summer wraps up - buy some sand and let your imagination run! Kinetic sand is so much fun, it clings to itself and does not leave a giant mess. I usually have a large bowl or platter (from the dollar store) for the kids to play with the sand over it. Indoors or outdoors, kinetic sand is a fun way to reminisce about beach days. Here is a link to my daughter's favorite kinetic sand, for under ten dollars on Amazon - try out this Aqua Blue Kinetic Sand.

The kids can hide toys and dig them out of the sand. They can collect rocks and hide them for each other to search. Or they can make shapes and designs full of imagination!

#2 Scavenger Hunt

One of the fun activities at summer camp is a scavenger hunt. This helps us to explore and look for things that we would otherwise step right over. A great way to get the kids connected to nature and being curious about what they see.

You can create your own scavenger list by writing down a checklist with a variety of odd items you know you have around. For example, 2 red socks, a white flower, a rock the shape of a boat or a leaf that has recently fallen off the tree. Maybe you want to focus your list on a certain color - let’s find 10 white items. Or you can add some fun by adding numbers - search for 1 chair, 2 bikes, 3 dogs, 4 cars and 5 birds.

As the kids find things, they will gain the confidence of seeking and finding. This is great for their self esteem and helps the family work as a team. If competition starts to get in the way of the relaxing fun, remind the kids that if we all find the list of items then we can have the ice cream party in the backyard. We are working together!

If you’re lost for ideas, here is a Scavenger hunt card game on Amazon for under twenty dollars. Go searching!

#3 Visit One of the Day Trips on Your Bucket List

Time is not lost! If 6 months ago, you had spent the wintry days daydreaming about the upcoming summer and pinned a variety of museums, attractions or day trips on Pinterest - now is the time to book a day trip. Your destination may be in your town or a 1-2 hour drive away or book a hotel to get out of town for a long weekend.

If you are looking for the perfect lined journal notebook to write down your adventure ideas, my Tranquility palm tree Journal Notebook is on Amazon Prime.

Whether you are visiting dear friends or checking out a city’s best attractions, each trip gives the family the chance to step out of the house and out of the routine. This encourages the kids to walk away from their devices and open up to each other. The car ride even has good potential for conversations and laughter.

When you are at the museum or attraction, be sure to ask questions and wonder about what the kids are seeing and enjoying. Help them to appreciate that it is a Tranquility Moment. (Have you heard of my term - Tranquility Moment - read my blog post about how moms and families can Find your Tranquility!)

Check out my Tranquility Moms YouTube video with more ideas to go on an End of Summer Adventure with your family.

Have you looked on HulaFrog.com lately? This is a website for parents that lists local events, activities and upcoming shows in your area. Great resource! (Since we just moved to Tampa, FL, from Chicago, IL, this has been a great way to learn about fun things to do in the new area!)

#4 Picnic by a nearby Pond

My mom would pack up simple sandwiches and a blanket when we were kids. She would drive us to this little pond and we would watch the ducks while we ate and rolled on the blanket. What a great alternative to another kitchen table meal.

A great part of summer is the ability to be outdoors and enjoy the scenery. Before we get closed up in the house, plan a family picnic. With some simple planning, you can pack up a bag with sandwiches, fruit, juice boxes and cookies for a memorable picnic. Nothing fancy, just food on a blanket. If you want to get in the picnic mood - check out these picnic baskets and the picnic waterproof foldable blanket that our family uses (the bottom does not absorb water or carry dirt back home and it’s super easy to carry!). Bring a bug container for all of the little critters that join your picnic and ask the kids questions about what they think the bug eats, where it sleeps, or where its family lives.

For yummy small lunch ideas, visit Laura Fuentes at Momables , she always has the cutest ideas for kids’ meals.

I don’t want you to stress and feel the anxiety of the summer clock ticking. You can use these 4 simple ways to spend quality time together as a family before the school bags are packed.

Carpe diem ~ Seize the day! Share quality time together and enjoy each other's company to recharge each of your batteries - to get ready for the stress and increase in responsibility in the school year. You've got this!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

I jumped in the pool with the kids!

183:889428795 (Kathryn Gardner) — Thu, 21 Jul 2022 16:36:02 GMT

I jumped in the pool with the kids!

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

On most of our vacations, I love picking out a good book to take with me. Sometimes, I choose a book about motherhood or a trending book on self-care or the top way to organize our home. I look forward to reading on vacation, it is one of my favorite pleasures.

When we travel, I like to read on the plane or at night after everyone has finally crashed after a full day in the sun. Yet, sitting by the pool with a good book is my favorite. The kids are occupied, jumping and splashing. They are giggling and yelling “Marco Polo” with the new friends they have met at the hotel. Ah, my moment to relax. I call this my “Tranquility Moment.” Tranquility is a state of no distress. Between the planning of the vacation, actually getting to our destination and overcoming all of the typical travel hiccups, there does not seem to be any tranquility or serenity. So, I have trained myself to look for those unique, cherished moments of peace and joy. I want to feel calm, relaxed and able to unwind.

I want to take a long deep breath and take in the beautiful scenery. We have arrived on vacation. We are so blessed to be here together. We have escaped the stress of home. We are ready to make great memories.

As I sat reading my book in peaceful solitude in my beach chair, I looked up and saw our 2 kids in total bliss. They were in a belly laugh about the other one's belly flop! It was so precious. I had this urge, this clarity - jump in the pool. Join them. Don’t retreat from them. Splash with them! They were so surprised to see me put down my beloved book to jump right into the pool! “Mom, play with us!” they shrieked.

How had my age, my body, my attitude shifted to wanting to only sit and have quiet while they played? Was I really that burned out? I realized that I felt that fatigued. My anxiety had been high leading up to the trip, wanting everything to go smoothly. My worry about the weather, packing the right things and getting everywhere on time had taken its toll on me. My mind and body needed to just sit and rest. I could see that I needed both - to rest and to play.

As I swam across the pool, the kids and I came up with a fun game with the beach ball. Then, my son and I had a swimming race. He didn’t know I could swim well. He was so impressed. I loved showing him my playful side. I had grown up with a pool and loved being in the water. I had forgotten how much fun I could have swimming. The fun was relaxing me, as well. I also knew that we were making memories and that warmed my heart.

I felt so blessed that we were together on this trip.

At bedtime, all they could talk about was mom jumping in the water! Never be too tired or burned out to surprise your kids. Letting loose and playing like a child was one of the best memories of that day. Each day, Carpe Diem or Seize the Day. Put down the book and jump in!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

5 Moments of the Month - June 2022

183:889428795 (Kathryn Gardner) — Tue, 12 Jul 2022 18:26:58 GMT

5 Moments of the Month - June 2022

Okay, the month of June had so many emotions! I’d love to share with you what I have been up to and what our family did this month.

After a tragic start to the month after the death of my uncle/godfather, I did get to spend time with lots of family. Grief is so difficult. I was heartbroken along with my entire family. I was grateful to still be living in Chicago, near the family, during all of it. I knew that the second half of the month would be a whirlwind!

The kids had a great end of school party and wrap up of 1st and 3rd grade. So many goodbyes. We loved the school, especially the people. I knew that leaving the school would be a tough part of our move to Florida. Everyone was so kind and wanted to see us one more time before we left!

Then, the next day, my husband retired from the Chicago Police Department after 27 years of service. It was such a relief to have him home and healthy. We know so many tragic incidents for officers, we feel deeply blessed. We will always be a proud law enforcement family, now from the comfort of our home. I am so proud of him and all he has endured. Now, we are ready for our next chapter and relaxing in our dream home in Florida.

Truly, in my organized, planning-way, I had spent months planning the move and what we needed to take with and what we didn’t (um, so many closets had items I hadn’t seen in years, LOL!). I have been following Dawn on the Minimal Mom for about 2 years, so I used her guidebook and just took it room by room. We donated regularly to Amvets and Goodwill. We found friends and neighbors who might need the items. It was teaching the kids generosity - it was sweet to hear them come up with ideas for who should get what old toy or household item.

We are so grateful for our friends Billy and Lauren who came by (and saved our butts) by helping us pack up all of the final items! We had a plan set in place, we would pay for movers (there was no way we could load and unload this house!!). We would drive the van down to Tampa, FL and meet the movers at the new house. Oh - crazy moment - as we were closing up the moving truck - all of our things did not fit. Seriously. All of our lamps were sitting in the backyard, our grill, a variety of lawn tools, toys and other weird bulky items - they did not fit in the end of the moving truck. At first I was sick, then, as if a calmness from my uncle’s spirit - it’s only stuff. You don’t need it. And what we do need, we’ll buy for the new house. Whew, ooook!

Oh, did I tell you that we bought the house from Facetime videos with our real estate agent?! Wow, I really never thought we would do that. The real estate market moved so quickly in Florida. We had lost out on several homes and loved this one. Yes, risky, but truly, we relied on the real estate team and the Home Inspector to give us all the details, so there were not any surprises.

After about 22 hours in the van, we arrived in the Tampa Bay area! It was sunny with blue skies and the palm trees in front of the house swaying! I felt like we were in a movie. We slept on the floor for the first night - oh geez - then the next morning the truck arrived!

I love this area, so full of nature exploring for the kids! The kids even spotted their first alligator! We arrived at the end of June and found the neighborhood pool refreshing and a great way to unwind from the unpacking.

We have been dreaming of moving to Florida for years. I am so excited and proud of us. We did it! There was so much changing and going on in the month of June. We are so blessed. So many adventures ahead in our new life in Florida!!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Power Up, Moms!

183:889428795 (Kathryn Gardner) — Fri, 13 May 2022 13:45:44 GMT

Power Up, Moms!

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

I was standing in the middle of Main Street in Disney’s Magic Kingdom and I realized that my cell phone was almost dead. I had used it all day long to check the wait times for rides, check the weather about the pending storm, order our lunch food and text with my family about our long list of plans for the rest of the day at Disney.

I had taken countless pictures and used my cell phone all day long. Now, I stood there concerned about what would happen if my cell phone battery died. It was blinking red and the phone was glitching, the apps would not open without an error message and I realized, without a full battery, I was going to miss the next photo moment or a text with updates from my brother or not have a poncho for the storm that was definitely coming! I would not be able to function properly, I needed to recharge my phone!

We are like those cell phones, we glitch and all functions do not work properly when we have a low battery. But how low has my battery gotten?

I have come up with 5 levels of “Mom battery”, ranging from Very Poor, Poor, Fair, Good, to Excellent. Let’s run through each level and see where you think you are at right now?

5 levels of Mom Battery

The lowest level of Mom Battery is at Very Poor. She is dragging, exhausted, with poor concentration, low motivation and mood swings. She is irritable and annoyed most of the time. She wants to check out and describes herself as burned out. She feels disconnected and it is difficult to feel joy. She is drained and dreads looking at her to-list. She is hardly taking care of herself, let alone the house or making quality meals. If she sits down to pray, it feels empty and she does not hear a response from God. She is at a battery level of 1 and everything is glitching!

Right in the middle of the battery scale is a Fair Mom Battery level. She knows what she wants to get done today, but drags to complete it all. She has a poor attitude about most of her tasks and people are generally all feeling needy. She laughs sometimes and tries to get creative. She has a list of wellness tools to do, but hasn’t committed to anything yet. She wants to spend quality time with her husband and kids, but finds herself buried in tasks and then guilt. She has a fantasy to get outdoors and enjoy nature more often, but puts it off. She has joined a women’s group at her church, but has never attended. She wants more God time. She is at a battery level of 3 and feels stuck.

The ideal Mom Battery level is at Excellent. She is getting so much done and has time for herself too. She has quality time with the kids and is in good balance. She is a great listener to her husband and feels a strong connection. She is praying regularly, attends worship, and is looking forward to a volunteer project. She feels joy and spreads a message of hope. She is taking good care of her body and mind. Her strength and health show it. She is at a battery level of 5 and has found her tranquility.

These 5 levels show us how strong a broke down mom can feel. Once she is able to identify where she is currently at, she is able to set up the goals and wishes for where she would like to be.

Just like when my cell phone is dying, I needed the exact power cord that would recharge it. Moms need the right factors to refuel, as well. Moms need the GLOW model to fully recharge!

The GLOW model is what will power up moms, in body, mind and soul. She needs G od-centered living, L ove connections, O utdoor nature and W ellness choices. I developed this model from my own wish to go from mommy burnout to finding my place of no distress, my tranquility.

Living a God-centered life is about focusing yourself on who and where your thoughts come from. When moms rely on social media or even some good intentioned friends for their motherly wisdom, she often falls flat and ends up with more guilt than pleasure in motherhood. So many of us believe we need to have all of the answers and all of the strength. Yet, we are exhausted and depleted. We feel a pressure that may implode on anyone or anything at any moment.

When we turn our hearts to God and ask for His wisdom and guidance, we will have a deeper sense of calm and assurance. When we pray and listen to the Holy Spirit’s guidance, we are recharging our hearts and our faith. If God is at the very center of your decisions and your actions, you cannot go wrong. Instead of a me-centered life, let's choose a God-centered life.

When you have God at the center, it is going to be so much easier to have deeper love connections with those around you. Most of us wish for better communication in our marriage and to truly understand each child. By connecting and listening to our spouse and kids, we are enriching a special relationship we have the privilege of being in with them. We want to feel love and joy more often, instead of tension and frustration. By making quality time together and learning which love language they need most, you are recharging yourself from the amazing results.

It may be in your alone time or on a family walk that you get to enjoy some outdoor nature . Even by sitting outdoors and observing the sounds, sights, smells and beauty around you, you are recharging your battery. You are breathing in quality air and taking note of the slowness of nature, as each seed takes root, sprouts up, develops one leaf, then another and slowly a tiny hint of color appears as the bud prepares to burst from the leaf. God’s masterpiece certainly puts us at awe and humbles us in our “rush around” mentality. The serenity of nature will calm your mind and give your soul a refresh.

I have shared that I believe our family vacations are a wonderful way of incorporating each of these GLOW areas to enhance our lives. You have the time off to rest and recharge. You have time to pray, read scripture and reflect on God’s goodness in your life. You have the quality time each of the family relationships have been craving. You get to appreciate all nature has to offer in the ocean or mountains or scenery from your cottage. You can also add in some wellness to enhance your well-being. I am calling this DIY Wellness Travel. You can do it yourself! You can apply the serenity and healing tools from wellness travel into your family vacation. You can kick-start a healthy lifestyle on vacation and take that back home to improve everyone’s well-being.

The list of wellness choices feels endless, so it is important to select the ones that best fit you and you know you need most. I became a Certified Health Coach at the Dr. Sears Wellness Institute and I have always appreciated the simplicity of Dr. Sears’ LEAN model of wellness. The categories of Lifestyle, Exercise, Attitude and Nutrition encompass the main areas to make life-changing choices. When you select a wellness lifestyle, you are turning from your old ways and making daily choices that make you stronger and healthier. Exercise was the area I dreaded most on my health journey. Yet, by incorporating some small movements, walks, yoga videos, I can get rid of my daily anxiety and tension, while strengthening my body and clearing my mind.

Moms, you have been called to care for and care about your family. With a wellness plan, you can Power Up today and be filled with strength and joy!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Get Away to Bring Your Family Back Together

183:889428795 (Kathryn Gardner) — Fri, 06 May 2022 14:58:11 GMT

Get Away to Bring Your Family Back Together

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

Our wifi was running really slow. I opened up the app from our internet provider at the house and it showed 17 devices currently linked to the wifi. It showed a bar at the top “Excessive wifi usage warning.” Hmm, that sounds bad! I scrolled down the list, wow, do we really have that many devices pulling from the wifi? Our thermostat, our TV, our computers, my work laptop, the kids’ tablets, our cell phones…the list went on! Two things were apparent to me - we really rely on technology nowadays to even run a home and two, we are sucked into our devices way too much!

This is one of the key reasons families are feeling more disconnected from their relationships more than ever. Families are together but separate. We may all be in the family room together, but how many of us are sitting on a device and disconnected from one another. Are we talking as often? Are we actually listening to each other? Are we distracted and have a short attention span to get back to our video game or Facebook story? Are we laughing as often? Are we able to respond to a crisis quickly in the family because we intimately know what each other needs?

I hear most often in my counseling sessions with moms that they don’t feel connected anymore. Everyone feels burned out! Family members are zoning out and couldn’t tell you what the other people in the house are feeling today. Families are struggling and just getting by from day to day. Is this true for your family too?

I want to strengthen families. I want our foundation and relationship strength to be so strong that it can help us to get through the really stressful times - together!

Vacation Can Transform the Family

When I picture our family at its closest, it’s on vacation. We are together, with less outside pulls - like our jobs, home chores or the sports activity schedule. I try really hard on our trip to check the weather on my phone, but not jump onto social media or read sad news stories. I detach from all of that “noise” for the getaway and just focus my mind and heart on our family. It’s an awesome opportunity to boost our faith, hope and love!

God’s wish for family is for it to be the people we can depend on most for emotional, mental, physical and spiritual support. Somehow, many distractions have come in-between us and His plans. I believe it is possible to take steps to build these love connections. (To read more about our DIY Wellness Travel and our GLOW model - the “L” for Love connections, check out our Tranquility Moms blog and YouTube channel ).

“Dear children, let’s not merely say that we love each other; let us show the truth by our actions.”

- 1 John 3:18 NLT

Planning begins the reconnect process

As you daydream about your next vacation, involve the entire family. Start the conversations at dinner about favorite past trips. In the car trip to soccer practice, mention a new destination that you have been looking up information on. Ask questions and listen to their interests and what they would enjoy. This begins the excitement and buzz about going on a trip together.

“Planning a family vacation together shows you value one another and each other’s needs.”

- Coach Kathy

Select Activities that Each Person Would Love

One of the hardest aspects of a family trip is compromise. She wants to sit by the pool vs. he wants to go on an all day excursion. As your family sits and discusses the local options in that vacation town, write out all of the options. Each family member can pick one favorite that the entire family will participate in. This helps our family to be less self-centered and more other-centered. Long term, this is what deepens our relationship and helps us to have a forgiving heart in tough moments. And who knows, you may really like what your brother picked!

I always coach families to find the best wellness options to add to your trip plans. Have you heard of Wellness Travel?

Wellness Tourism Association states Wellness Travel is “travel that allows the traveler to maintain, enhance or kick-start a healthy lifestyle and support or increase one’s sense of well-being.”

My hope is for more families to have a Do-it-yourself Wellness Travel plan for their trip. I created DIY Wellness Travel after 2020; I missed travel so much and knowing I needed a recharge and our family needed to reconnect. I have been putting together YouTube videos with easy DIY wellness travel tips and wellness ideas for you! #diywellnesstravel #wellnesstravel

”Joy fills hearts that are planning peace!”

- Proverbs 12:20

Vacation takeaways

Enjoy the trip and all of the memory making! As you fly or drive home, ask each family member what their favorite parts were. I love hearing the kids relive the week’s moments. Our son loved seeing all of the lizards in Florida and he started studying them at home. He is now the proud owner of a bearded dragon, Pablo. The trip inspired his interest and dedication! You never know what hobby or interest can be sparked on the trip. These can be areas that you study with your child and keep you close back at home. Instead of each separately diving back into your devices, invite your child to go to the library with you, grab books on that subject or search online together - e.g. scuba diving, an interesting fruit they tried, nature they saw, or animals they watched.

As you put together a photo book or scrapbook of the trip, involve each family member, they each have a unique perspective of the getaway. ( For a beautiful blank journal notebook, purchase the Tranquility Journal my daughter and I designed on Amazon !) This helps to bring the images to the mind and sink them into the memory bank of the brain. These moments are all connected to the faith, hope and love on the trip. You have successfully gotten away on a trip and brought your family back together!

“Three things will last forever—faith, hope, and love—and the greatest of these is love.”

- 1 Corinthians 13:13 NLT

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

A Mom's Love

183:889428795 (Kathryn Gardner) — Wed, 04 May 2022 14:39:29 GMT

A Mom's Love

A mom loves so deeply, she forgets about her own needs. Do you have those days when you have forgotten to brush your teeth? You haven’t eaten in who knows how many hours! You aren’t sure when your last shower was. You are so focused on caring for and caring about your little one. Thankfully, as my kids have gotten older, I make sure I have time for me. Yet, I still feel guilty and want to make sure I am devoting myself to what their heart needs.

A mom loves so strongly, it can physically ache if something goes wrong. Every part of her is shaken.

A mom’s love is just a reflection of how deeply God loves and adores each of us. He gave moms a special job to CARE FOR and CARE ABOUT their children. Pray to Him for strength and wisdom if you are weary! He’s got you!!

World Maternal Mental Health Awareness Day is in May of each year - please reach out if you need support. You are not alone. With help, you will be well!

I want to encourage you and help to RECHARGE your battery for this incredible journey of motherhood. In your daily life and especially on your next vacation, there is a perfect opportunity to strengthen your family and CONNECT you all back to what matters most!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

God Gave Moms a Special Job

183:889428795 (Kathryn Gardner) — Tue, 03 May 2022 18:48:00 GMT

God Gave Moms a Special Job

"Job" doesn’t even seem to describe what we do! It is a calling and takes such selfless dedication!

Being a mom is SPECIAL and what you have to do takes strength and wisdom! Any mom wishing to have a baby will tell you that she knows how special the role of mother is. God knows you and chose you for this very important role of mother. He knows how much love you have to give. God gave you the task to CARE FOR and CARE ABOUT your children. This happens in so many forms from infancy through sending them off to college. The number of ways you CARE FOR each of your kids are unique to who that child is and how you take care of their health, their wellbeing, their emotional support, their academics and what they need for their activities. No one cares for your child like you do. You CARE ABOUT them no matter how well they are doing or what they are struggling with. This is at the core of NURTURING, you DO have a special job, PRAY for whatever you need, Mama!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Cherish Your Strengths as a Mom

183:889428795 (Kathryn Gardner) — Mon, 02 May 2022 18:34:29 GMT

Cherish Your Strengths as a Mom

You may give the BEST hugs. Or your cookies are to die for. Or you know just what to say to comfort your child. You may make the best forts in the family room. You may have fun dance moves in the kitchen. You know where every piece of laundry is in a pinch. You have the red school folder ready on Tuesdays. You tell the funniest bedtime stories. You cheer the loudest at the football game. Mom, you nurture and love in so many ways. You have so many strengths! #momstrong #moms

Years ago, I remember watching a tear-jerking video interviewing moms and asking them how they think they are doing. Then, the interviewer asked their child separately. Oh, those little kids gave the sweetest, most genuine answer about how AMAZING their mom was.

We are so hard on ourselves as mom. We expect to get it all PERFECT. We cherish our child so much that we don’t want to screw anything up.

The most important lesson I have learned as a mom is to SURRENDER . God is guiding this ship! He knows exactly what is in my heart and what my child needs. He has equipped me with exactly what I need. I pray to Him for strength and wisdom every day! #faith

Mom, you’ve got this!!

“I will give rest and strength to those who are weak and tired.”

- Jeremiah 31:25 ERV

I want to encourage you and help to RECHARGE your battery for this incredible journey of motherhood. In your daily life and especially on your next vacation, which is the perfect opportunity to strengthen your family and CONNECT you all back to what matters most!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

You can RECHARGE on your Spring Break Family Vacation

183:889428795 (Kathryn Gardner) — Sat, 12 Mar 2022 21:22:24 GMT

You can RECHARGE on your Spring Break Family Vacation

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

When I was a kid, our family would go to Sanibel Island, Florida, on spring break. It was so exciting to jump on a plane from cold Chicago and arrive in the heat and palm trees of the Gulf coast. Shorts and bathing suits were the new attire. I remember walking the beach and finding seashells, they were the best treasure! For one week on spring break, we got to recharge and spend some great time together.

So, now as parents of 2 kids, we book a trip as often as we can over spring break too. It helps to break up the stretch from winter break to summer vacation! Do you have a trip planned over spring break? Maybe an overnight stay locally or some day trips planned. Are you driving somewhere or flying to get to a different climate? Some spring break trips for families are to the mountains or to the ocean. Are you visiting loved ones? Is the trip about relaxing or is the agenda full of exciting adventures?

No matter what your spring break plans are, you have an opportunity to connect as a family, to recharge yourself and bring back those positive vibes to your family! I’ve got 4 ways you can sprinkle in some quality bonding time, get back to the benefits of nature and refresh your spirituality on your family vacation.

Plan a Family Connection Activity

“L” in our GLOW model is for Love Connections

Vacation is when we leave the stress at home and take a break from the usual routines. Truly, to “vacate” our day to day life. We want to unplug and unwind. These are key to recharge ourselves - our battery has been drained for long enough. One of the best ways to mend the family ties is by planning a family connection activity.

Now, as soon as I wrote that title, I could picture my 9 year old rolling his eyes. So, you have to decide if it is an official title or you just sneak it into the trip!

These may be activities that you have done before but you are taking the steps to be intentional. You are setting up a plan. You have a desired goal in mind - your family to be closer and happier.

I love puzzles as a top way for families to connect verbally and mentally on the trip. Whether you chose a traditional jigsaw puzzle on the coffee table all week at the cabin or buy some crossword puzzle or word search books, it’s a great time to cuddle up on the lawn chair together on the hotel balcony and find the answers together. Any activity done working as a team and finding answers together builds trust and communication. (And you never know, some words in the puzzle may spark a conversation you wouldn’t have otherwise had!)

Here is a great Puzzle Book for Kids: 101 Awesome Bible Puzzles for Kids (Take Me Through the Bible) on Amazon.

Maximize your appreciation of the outdoors

“O” in our GLOW model is for Outdoor Nature

My happy place is the beach. I love the sound of the waves, the warmth of the sun on my face and my feet dug deep into the cool sand. I am so relaxed, my breathing is calm and my mood is tranquil. Wherever you go, there will be new nature to explore.

Sometimes we’re distracted by amusement park plans or what restaurant we are eating at next that we miss the great beauty around us. God’s masterpiece at it’s finest.

“He lets me rest in green meadows; he leads me beside peaceful streams.”

- Psalms 23:2 NLT

Allow yourself to pause and share in nature with the family on this spring break family vacation. If you have toddlers, let them take the lead, they love laying down on their bellies and watching the ants crawl by - stop and do it with them!

As I saw ants crawl up the wall, I noticed that no matter how busy they are, they will stop and communicate with each other. I hope we can be like them.

- Unknown

If you have school aged kids, point out what you see and then ask them what they observe. Away from home, there are new trees, flowers and small animals to check out. Our son loved watching the little lizards on our last Florida trip. It turned into an interest of his. He studied Bearded Dragons and now, our family is happy to welcome Pablo, his first bearded dragon to the family. He’ll tell you all about him!

Lastly, my favorite outdoor tip - always stop and watch the sunset, it is truly a spectacular backdrop to nature. All is going to be well, as you watch together on how big this world is and how small this moment is.

Add wellness into your travel

“W” in our GLOW model is for Wellness

Are you familiar with Wellness Travel? I had no idea that Wellness Tourism was sought out by so many travelers. And, it’s not only for the rich and famous. Sure, we did a couples massage on the beach on our honeymoon. However, now with kids, our travel is so different.

The benefits of nature, travel and togetherness are healing, slowing down, calming down and feeling stronger. With wellness in your trip plans, you can recharge your body and mind. Check out my BEST Wellness tips video for your vacation.

Local fruits - are you visiting an open market or eating at an All-Inclusive resort? Fresh local fruit is all around. Enjoy the great vitamins our body and mind needs from these grown fruits. Check out my Healthy Eating video describing an easy tool - Traffic Light Eating

Walking - walk to the local store for additional snack foods for the RV. Take the time to explore and look around you. Be present and relaxed. Check out my Best Walking Tips video to learn simple ways to enhance any nature walk alone or with your family!

On our last Florida trip, we went with my extended family…so 17 of us! In the morning, I went for a walk to start off the day calmly and alone with my thoughts. I reflected on the trip as it was happening instead of mindlessly getting to the end of the trip. Which reminds me, do you keep any type of vacation journal or scrapbook? My daughter and I designed this palm tree Tranquility Journal Notebook and it’s for sale on Amazon for $5.33. I would sit as the kids jumped in the pool and jot down sweet memories or what we saw or where we ate, to look back at and keep the vacation alive!

Bring God with You

“G” in our GLOW model is God-centered Living

Now, God is in you and always present, so my words are a little deceiving. I mean to have an intention about how you and your family are connecting with God, your faith, spirituality and love on this trip.

As I talk about the benefits of vacationing for our body and mind, it certainly recharges our soul, as well.

Our sustaining joy will only come from a place of a refreshed soul. Sometimes, we need to slow it all down and get away to put it all back together in the right order.

“Joy fills hearts that are planning peace.”

- Proverbs 12:20

Some families focus on the experiences we can have on the family vacation. I would love for more families to focus on the spiritual possibilities of the trip. You and your family can find faith, hope and love. I believe that if we water the seeds of our soul, they will grow and blossom for a long time.

Have you read Candace Cameron Bure’s devotional? 100 Days of Joy and Strength (check it out in our Tranquility Moms Shop )

Let’s consider how you can deepen the faith-focused time on the trip. You could incorporate the power of the Holy Spirit into conversations during a walk. You can read scripture about nature and look for what God has made. You can say a prayer at bedtime that lets everyone share their favorite part of that day. You can verbalize your gratitude for the time together, such as the ability to have a family vacation over spring break. As you hug your little one, whisper, “I am so grateful for you. God loves you so much.” Praying together is a way that we connect and trust that we are never alone to handle our problems, God is always with us.

At bedtime prayers, I like saying, “Thank you God, for our health, our wealth and each other.” The kids hear how much we have to be grateful for and how blessed we are to be with one another. It strengthens our hope and love together.

I hope that your spring break trip is a time of great renewal, deep connection and so many fond memories. My mom put together seashell display boxes for us after a trip to Sanibel Island. I smile each time I walk past it on the mantle - my heart can connect right back to those cherished memories!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Family Room Beach Party: Bathing suits required!

183:889428795 (Kathryn Gardner) — Wed, 09 Feb 2022 19:37:55 GMT

Family Room Beach Party: Bathing suits required!

Disclosure: Amazon Affiliate Program links are included in this article. If you purchase the item, there is no increase in the price. Thank you for supporting Tranquility Moms - we appreciate you!

It’s 22° outside and the kids are throwing couch pillows at each other. I have a choice to make - keep yelling or get creative!

We’ve been cooped up all winter and even longer with the local restrictions during the pandemic. Cabin fever has officially set in!

As I look up at our wall of vacation pictures and see all of our smiling faces under palm trees, I have an idea - we need an Urgent vacation !

The reality of jetting off with the family this weekend is impossible. Yet, I know that vacation resets us - body and mind. Vacation connects us. There is laughter, calmness and lots of joy!

If I think about how much nature therapy helps to heal and calm us, I need an idea to bring that into our family room. NOW!

I have 4 steps you can take to add in some DIY Wellness Travel to your home. Have you heard of wellness travel ? I imagine a posh resort on a secluded island with great food and massages on the beach. You take care of yourself and restore yourself completely. That sounds amazing! But unrealistic right now. So, let’s get creative, moms, and have a do-it-yourself version of a beach vacation right in your family room!

Let’s use our imagination and the aspects of a warm, tropical vacation and bring those right into your family room (minus the pounds of sand…I’m always surprised how sand gets EVERYWHERE when we are on vacation!).

Step #1 - Beach heat

The warmth of summer seems so far away. But if we are bringing the Bahamas to us, we need some heat! Turn on your fireplace, turn up the house temperature or just grab that heated blanket to lay down on your family room floor. The kids love the idea of running around the house in their bathing suits in the middle of our freezing Chicago winters (more about our move to Tampa, FL in future posts). So heat it up and have some fun!

Step #2 - Beach music

Walking around a beach resort, they play great reggae and relaxing tunes over the sound system. That’s what your family room needs next! Ask Alexa to play “ocean sounds” to listen to the crashing waves. Set up your laptop and select a YouTube channel that plays “ocean sounds with seagulls” or some reggae music to set the tone of the family room beach party!

Step #3 - Beach snacks

With all the pool towels laid out around the room, we’re ready for a beach picnic - minus the seagulls! If we are aiming for wellness travel, select some healthy fruit like pineapples (you can buy canned pineapples if they are out of season near you). You can blend up some smoothies with a fun straw with frozen fruits (try Tropical blend in your freezer section and add Greek yogurt). Sip away on your frozen treat!

Step #4 - Enjoy the laughter

With the kids pretending to sunbathe and the gentle beach waves playing in the background, you can enjoy a moment of rest, mom! Just like on vacation! You deserve time to reset and take in the laughter. Sit back and imagine lying in your beach chair with your journal notebook (have you seen the cute one my daughter and I made on Amazon with a beautiful palm tree on the front for less than $6?!) and jot down what is making you happy right now!

“If I ride the wings of the morning, if I dwell by the farthest oceans, even there your hand will guide me, and your strength will support me.” - Psalms 139:9‭-‬10 NLT

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Welcome to the Tranquility Moms Blog!

183:889428795 (Kathryn Gardner) — Tue, 08 Feb 2022 20:14:14 GMT

It's time to move to this new, warm blog location!

It's been 4 great years at the Morning Jumpstart for Moms blog! We have enjoyed helping so many families and connecting with you! (Wow, over a 1000 readers per month, thank you!!)

Change is hard, but we all know that growth means progress! As we transition to this new Tranquility Moms blog location, we want to reassure you that we will be offering the same inspiring, informative, educational, encouraging blog posts to moms and families! We love providing help to weary moms, teaching ways to recharge yourself body, mind & soul, how to connect your family again, connect with God more deeply, tips to explore nature and travel, while making wellness choices!

We will share our adventures in travel and how to create a DIY Wellness Travel trip for your family this year!

We believe you will be the BEST YOU in the year ahead! We want to provide you tools and tips that have worked for us and will strengthen you.

If you are new here, say HI in the comments and leave a "I'm new!" message so that we can reach out to you and become friends!!

All Love,

Kathryn, Shayla and Dawne

Tranquility Moms team

We are healthcare practitioners and Christian moms on a mission to help weary moms to recharge and to connect families again!

Upcoming book in 2022 by Kathryn Gardner ~ Find Tranquility on Your Family Trip: Rest, Recharge and Connect on Your Family Trip. Plus 100 Christian Family Travel Activities

So glad you are on this journey with me to go from stressed to refreshed! Find your tranquility today!

Be well and God bless,

Coach Kathy

More articles you may like:

Tranquility Moms Blog

Mama, You Need To Rest Or This Can Happen

Mama, You Need To Rest Or This Can Happen

How about you?

Are you tired? Are you feeling wired? Are you running on empty?

PHYSICAL REST

MENTAL REST

SPIRITUAL REST

10 Best Ways To Be Stress Free and Decrease Anxiety

10 Best Ways To Be Stress Free and Decrease Anxiety

#1 Good Sleep

#2 Journaling

#3 Friendship

#4 Spirituality

#5 Nature

#6 Movement

#7 Positive Attitude

#8 Wellness Choices

#9 Rest

#10 Deep Exhale

How a Christian Family Makes a Vacation So Much More

How a Christian Family Makes a Vacation So Much More

My 4 GLOW zones will help your family Find Tranquility :

Getting Away to See What Matters

Notice the Positives

"I am, who I am, before God." - St. Francis of Assisi message

Appreciate Nature

Pray for One Another

Joy in Scripture

Mom Can Rest On Vacation

Mom Can Rest On Vacation

Grab your journal

Rest = being at ease, relaxing, calm, finding tranquility

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Read a good book

Here are a few book suggestions:

App to Calm Your Mind

Christian Devotional

Best 2 Ways To Decrease ALL Of Your Anxiety Symptoms

Best 2 Ways To Decrease ALL Of Your Anxiety Symptoms

Exert Yourself vs Relax Yourself

What is my Anxiety level?

Where do you rate yourself today?

Relax Yourself

Exert Yourself

What is DIY Wellness Travel? A Family Vacation That Renews

What is DIY Wellness Travel?

A Family Vacation That Renews

Renewal : revitalization of something, restore, refresh, rebirth, repair,

recharge, new birth, new beginning, reinvigorate, reawakening, new start

“The Lord is my shepherd; there is nothing I shall lack. He makes me lie down in green pastures; he leads me to tranquil streams. He restores my soul, guiding me in paths of righteousness so that his name may be glorified.” - Psalms 23:2-3 (NCB)

“Joy fills hearts that are planning for peace.” - Proverbs 12:20

GLOW Model of Well-being

G ~ God-centered Living

L ~ Love Connections

O ~ Outdoor Nature

W ~ Wellness Choices

DIY Wellness Travel

A Vacation That Renews

Family Travel: How to Be a Better Listener (Start on Your Family Getaway!)

Family Travel: How to Be a Better Listener (Start on Your Family Getaway!)

Here are 5 ways to be a better listener to your children:

Pause

Repeat What You Heard

Ask Questions

Be Curious

Avoid Being the Expert

Family Travel: 5 Best Topics to Bring You Closer to Your Kids on Vacation

Family Travel: 5 Best Topics to Bring You Closer to Your Kids on Vacation

5 Questions To Bring You Closer to Your Kids

What are your child’s current interests?

What makes your child laugh?

Who is important to your child?

Who is Jesus to your child now?

Marriage on Vacation: Best 5 conversations to bring you closer together

Marriage on Vacation:

Best 5 conversations to bring you closer together

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Benefits of Openly Talking to Your Spouse

4 Pillars of Marriage