"Find, Remind, and Bind," November 22, 2024

Find, Remind, and Bind

The Wellness Compass Initiative is our partner community wellness initative that serves schools, counseling centers, nonprofits, and other community wellness organizations. Each week Holly Hughes Stoner and Scott Stoner co- write a column for Wellness Compass and we are pleased to share it here on our Living Compass site. There is also a Wellness Compass podcast at www.wellnesscompass.org/podcast.

As Thanksgiving approaches, it feels only natural to turn our attention to gratitude—a cornerstone of this season. Let’s take a moment to reflect on three simple but powerful words: find, remind, and bind.

Find: Seek out fresh reasons to be grateful for the people in your life—family, friends, colleagues, and even those fleeting encounters with strangers. There’s always something new to discover when we open our hearts to appreciation.

Remind: Once you uncover those moments of gratitude, don’t let them go unspoken. As William Arthur Ward wisely said, “Feeling gratitude and not expressing it is like wrapping a present and not giving it.” Remind others of how much they mean to you—not just for what they do, but for who they are. A kind word, a heartfelt note, or even a simple smile can make all the difference.

Bind: Gratitude isn’t just a feeling; it’s a force that strengthens the bonds between us. In a world woven together by interdependence, every act of appreciation reinforces the connections that hold us together.

So, as you navigate this season of thanks, keep these three words close to your heart: Find. Remind. Bind. They’re a gentle reminder that gratitude, when shared, has the power to uplift us all.

We will take a break next week and return the first Friday of December. We wish you all a very happy Thanksgiving. Please know how grateful we are for each of you.

You can listen to our companion podcast, Wellness Compass, at www.wellnesscompass.org/podcast or in any podcast app.

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"Strengthening and Stretching Our Gratitude Muscles," November 15, 2024

Strengthening and Stretching Our Gratitude Muscles

The Wellness Compass Initiative is our partner community wellness initative that serves schools, counseling centers, nonprofits, and other community wellness organizations. Each week Holly Hughes Stoner and Scott Stoner co- write a column for Wellness Compass and we are pleased to share it here on our Living Compass site. There is also a Wellness Compass podcast at www.wellnesscompass.org/podcast.

We recently watched a video by a fitness trainer who repeated the phrase “use it or lose it” several times. She was talking about how if we don’t regularly use and stretch our muscles, they will gradually lose their strength and flexibility.  In this month of November, when we commonly focus on giving thanks, we thought that was a good metaphor and got us to thinking.

It’s essential to exercise and stretch our gratitude muscles on a regular basis as well. If we don’t regularly practice gratitude, we can easily become a bit weak and stiff in this area of wellbeing and fail to notice the wonderful things happening around us.

Research has even shown that gratitude practices positively affect several of the areas included in our Wellness Compass Model of Wellbeing: Emotions, Relationships, Spirituality, Resilience, and Physical health.

Gratitude practices can include simple things such as keeping a gratitude journal, making an intention to express gratitude to at least one person every day, sending a gratitude letter, email, or text to a friend, making a gratitude phone call, or creating a jar of gratitudes on slips of paper with the slips being pulled out and read from time to time. Sharing these expressions or gratitude can be a fun family or friend activity, as it brings awareness to all that we are grateful for and helps create a mindset of gratitude for the gathering.

We have found it especially powerful to express gratitude to others that is separate from something they may have done for us, but instead focusing more on who they are as a person. An example might be, “I don’t think I have told you recently how grateful I am to have you as a friend/partner/sibling/child/parent…” which has the power to make such a difference for the person hearing those words.  

Strengthening our gratitude muscles means expressing thanks to others more often. Stretching our gratitude muscles means extending our expressions of gratitude to people we may not be in the habit of appreciating.  

Holly, for example, recently facilitated a workshop for some school counselors and made it a point to begin with these words: “Before I get into the topic of this workshop, I just want to take a few moments to tell each of you how grateful I am for what you do every day. You give your heart and soul to your students, and you absorb an incredible amount of stress and suffering every day. Our world is a better place because of you and what you do.” Several counselors teared up and deeply thanked her when the workshop was over, thanking her for simply remembering the important work they do every day.  

If you have ever worked with a fitness trainer, you know that they often give you a specific goal to strive for, so we would like to do the same.

Try committing to expressing gratitude to at least one person daily for the remainder of November. Or maybe even two or three people each day. And stretch yourself to see how many new opportunities you can discover to express gratitude. Not only will the people you are offering appreciation to feel good, but your own wellbeing will be enhanced as well.

You can listen to our companion podcast Wellness Compass at www.wellnesscompass.org/podcast or in any podcast app.

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"Love Is Greater than Fear," November 8, 2024

Love Is Greater than Fear

The Wellness Compass Initiative is our partner community wellness initative that serves schools, counseling centers, nonprofits, and other community wellness organizations. Each week Holly Hughes Stoner and Scott Stoner co- write a column for Wellness Compass and we are pleased to share it here on our Living Compass site. There is also a Wellness Compass podcast at www.wellnesscompass.org/podcast.

We love to spend time in the wilderness, as we love the quiet and spiritual nourishment we receive by being in nature. 

Several years ago, we were canoeing in Quetico Provincial Park in Ontario, Canada, a remote park accessible only by canoe. We remember well an experience we had one stormy day.  Having awoken early, we were deciding whether it was safe to spend the day on the water, as the sky was dark. Holly thought we should stay where we were on shore rather than brave it. Scott thought it made sense to take off and try to get to the next lake, a mile away, before the storm arrived, as we had to do it soon to meet our outfitter on schedule.  After a brief discussion and with no cell service to check the weather, we decided to take off, hoping for the best. We loaded the canoe with all our packs and took off across the very large lake. 

A half-hour later, we were in the middle of the lake, and a strong thunderstorm suddenly arose. We were at least fifteen minutes from the closest shore when Scott noticed that the storm had come up behind us. The sky became increasingly dark in the next few minutes, the wind whipped around us, and the temperature dropped. Soon, there was lightning in the distance, and we both knew the last place we wanted to be at that moment was sitting in a canoe in the middle of that large body of water. Needless to say, we were overwhelmed with fear.

So what did we do? We did what any two people would do in such a situation.  We began to argue right there in the middle of the lake!  The argument started when Holly raised her voice over the wind, yelling, "I told you there was a chance of a storm and that we shouldn't have come out here today!" Soon the shouting went back and forth, with Scott asking and directing, "Why aren't you paddling harder?"  "Don't paddle on the left, paddle on the right!" And then we began to frantically debate about which point of land to head towards.

After a few minutes of futile arguing, we agreed to stop talking and focus instead on safely getting to the nearest shore. Fortunately, a while later, when we were safe on shore and calmed down, we realized we had not really been mad at each other. Instead, the approaching storm had scared us both so much that we had begun to turn against each other in our fear. The storm was the "problem," and yet, in the midst of our anxiety, we had temporarily perceived each other as the "problem."

We have had the opportunity to lead many family and parent classes and retreats over the years, and we often share this story. Frequently, it is one of the things people say they remember most from our time together. They have often shared with us later that it was so helpful to realize that when they were in conflict and turning against each other that the real issue was usually not either person but the complex problem they were facing. When they realized this, they could choose to work together to face the situation as a team rather than continue to blame one another. 

We close with the quote from Aldous Huxley in the photo above, which nicely summarizes what we have written. 

"Love casts our fear: 

but conversely fear  casts out love. 

And not only love. 

Fear also casts out intelligence, 

casts out goodness, 

casts out all thought of beauty and truth."

You can listen to our companion podcast Wellness Compass at www.wellnesscompass.org/podcast or in any podcast app.

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"Don't Ghost Your Feelings," October 31, 2024

Don’t Ghost Your Feelings

The Wellness Compass Initiative is our partner community wellness initative that serves schools, counseling centers, nonprofits, and other community wellness organizations. Each week Holly Hughes Stoner and Scott Stoner co- write a column for Wellness Compass and we are pleased to share it here on our Living Compass site. There is also a Wellness Compass podcast at www.wellnesscompass.org/podcast.

We met with a group of school counselors recently, and the words on the T-shirts caught our attention: “Don’t Ghost Your Feelings. Instead, Share Them with Others.” October is National Depression Awareness Month, and with Halloween taking place in October, they had found a fun way to communicate an important message to their students.

The word “ghosting” became popular a decade ago and even entered the Webster dictionary in 2017. It originated as a term in the online dating world to describe a person who suddenly ends all communication with someone with whom they had been talking. They no longer respond to texts, emails, or calls, having given no explanation for their becoming like “ghosts” and completely disappearing.  People willing to talk about why they ghosted someone have usually stated that they were too uncomfortable communicating openly and honestly with others, so they found it easier to ignore the topic or the person completely. 

The term ghosting has been expanded to include completely ignoring or avoiding an uncomfortable topic. So, for example, we sometimes hear comments like, “Whenever I say I want to talk about our finances, you ghost me.” This means the person who doesn’t want to talk about finances isn’t being argumentative —they are just disappearing, pretending like they didn’t even hear the other person. 

Returning to the school counselors’ T-shirts, ghosting one’s feelings means acting like they don’t exist. Instead of ghosting, the school counselors regularly teach how to become comfortable with the full range of emotions so that students can become more skilled at both feeling and expressing what they are feeling. They are encouraging them to do so even when doing so makes them feel quite vulnerable.

The wise wisdom offered by the school counselors is good advice for all of us. Halloween may be over, but the wisdom of not ghosting our feelings remains relevant all year. 

Trick or treat? Ghosting our emotions can be a trick we play on ourselves and others. Becoming more comfortable expressing our feelings, on the other hand, is a treat we can give ourselves and our relationships. 

As always, we love to hear from you. You can email us at 

connect@wellnesscompass.org, or through our Wellness Compass Facebook page.

If you want to hear more about our thoughts on this topic, listen to this week’s 10-minute episode of the Wellness Compass Podcast, which you can find by clicking on “Podcast” at the top of this page.

Speaking of podcasts, Scott has his own podcast, which is just him speaking about a topic that he is passionate about: the integration of spirituality and wellness. The Living Compass Podcast can be found HERE or in your favorite podcast app.

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"The Power of Humor Is in How We Use It," October 25, 2024

The Power of Humor Is in How We Use It

The Wellness Compass Initiative is our partner community wellness initative that serves schools, counseling centers, nonprofits, and other community wellness organizations. Each week Holly Hughes Stoner and Scott Stoner co- write a column for Wellness Compass and we are pleased to share it here on our Living Compass site. There is also a Wellness Compass podcast at www.wellnesscompass.org/podcast.

Last week, we had the honor of presenting our Wellness Compass resources at the annual Wisconsin Mental Health and Recovery Conference. A thousand providers from around the Midwest were in attendance, and it was truly an inspiring experience to meet so many people on the front lines every day helping to relieve suffering and, in so doing, making the world a better place.

One of the keynote speakers for the conference was Tom Farley.  Tom is the older brother of Chris Farley, the famous comedian who died tragically of a drug overdose in 1997 at the age of 33.

Tom shared with us that, like his brother Chris, he has also struggled with drug and alcohol addiction. Now in recovery, for many years, Tom is now a motivational speaker who tells his story at conferences and high schools around the country of getting in touch with his emotions as part of his recovery.

Tom, following the tradition of his family, is quite funny. He said he learned how to be witty from his earliest days of growing up in his family. He explained that their family had one tool in its emotional toolbox and that was the tool of humor. No matter the issue of the day for their family, be it a disappointment in someone’s sporting endeavor,  an argument with a friend, or a struggle in academics, they always found a way to joke about it. He went on to say that as he started his journey in recovery, he had to learn something he did not know from his childhood, and that was how to identify and express all of his emotions.

His ongoing growth has been to integrate his humor with his capacity to be serious and real. Unlike his childhood, when humor was used to mask and hide more complicated emotions, he is now comfortable with the full range of emotions, from the very serious to the very funny.

His talk resonated with what we also teach regarding our emotional and relational wellbeing. The capacity to feel and express the full range of emotions is foundational for emotional and relational health. Humor, when used creatively and with loving intention, helps us all. But when used to mask our feelings, or when our intent is to be hurtful or cutting of ourselves or another, humor can create a divide between us and others we care about, and diminish everyone’s wellbeing.

We invite you to reflect on how you use humor in your life and your relationships. Perhaps you might become aware that you would like more of the positive experience of humor. Or perhaps you might become aware of how you sometimes use humor that is not so helpful in your relationships.  

As always, we love to hear from you. You can email us at 

connect@wellnesscompass.org, or through our Wellness Compass Facebook page.

We invite you to listen to this week's podcast episode if you are interested in a few of our thoughts about this piece. It is easy to listen to the ten-minute episode. To find it—click HERE, and you will be taken to our Wellness Compass website, where you simply need to push the "play" button to listen to the audio. 

Authors: Holly Hughes Stoner, LMFT, and Scott Stoner, LMFT

Please be in touch with us by emailing us at connect@wellnesscompass.org

We invite you to listen to this week's podcast episode if you are interested in a few of our thoughts about this piece. It is easy to listen to the ten-minute episode. To find it—click HERE, and you will be taken to our Wellness Compass website, where you simply need to push the "play" button to listen to the audio. 

Authors: Holly Hughes Stoner, LMFT, and Scott Stoner, LMFT

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