Issue 136: Navigating the Rapids

Sometimes, I describe life as an accordion—there are moments when it squeezes in tightly, pressing out every last breath of air, and then the music changes. It expands again, creating space and filling it with new possibilities.

Other times, life feels like canoeing down a river. Sometimes the current is steady and smooth, carrying us forward effortlessly. But then come the rapids—demanding, relentless, requiring all our focus and energy just to stay afloat.

Lately, I’ve been in the thick of those rapids. My days have been full — full of meaningful work, deep commitments, and personal challenges. Between serving my clients (old and new), studying for the National Board of Health and Wellness Coaches exam (a rigorous 4.5-hour examination), and managing personal responsibilities, I’ve had little time to pause.

And let me tell you, I am ready for smoother waters.

That being said, I wouldn’t trade the fullness of my days. I love working closely with my clients and witnessing their growth. I feel more prepared and skilled as a coach with everything I’ve studied. And I feel incredibly fortunate to have a life filled with people and activities that matter to me.

But here’s the truth: Not everything is sunshine and light.

Some days are hard. Some are emotional, frustrating, or just plain exhausting.

This season has looked me square in the eyes and said: It’s time to walk the talk.

It’s easy to prioritize self-care when life is calm. But what about when we’re navigating the rapids? When time is tight, and the workdays stretch into the night? When life demands so much that we feel like we’re running on empty?

That’s when intentional choices matter most.
We can do this.

In Wellness,  Mary Virginia

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Navigating Busy Seasons with Intention

Below are some of the habits and mindsets I lean on to cultivate wellness — even in my busiest seasons. My hope is that something here resonates with you and sparks an idea for your own life.

👉 Reframe obligations as choices.
It’s easy to feel like we have to do everything. But the truth is, we don’t. We choose. Shifting from "I have to" to "I choose to" can transform even difficult tasks into meaningful ones. Purpose and meaning are my paddles in the rapids.

👉 Give myself grace and space.
Not everything has to fit into today. Some things can wait. And that’s okay.

👉 Prioritize sleep.
No negotiation. It’s foundational to my energy, focus, and overall well-being.

👉 Eat nourishing meals (and snacks!)
Food is more than fuel — it’s a necessary pause in my day, a moment to reset, recharge, and reconnect.

👉 Move my body.
Movement is my reset button. After hours at my desk, my body needs to unwind.

👉 Spend time in nature.
Fresh air, forward movement, and a shift in scenery help reorient me to the positive.

👉 Create small moments of pause.
Even brief breaks—stepping outside, taking deep breaths, watching the sky — can refresh my mind. I also: don’t work after dinner, watch a show I enjoy, and read before bed.

👉 Stay connected.
I make time for my people — even when life feels too busy. The way a short call, a walk, or a dinner with friends rejuvenates me is a revelation.

👉 Celebrate the small victories.
My spouse coined the term: Triumph Living, and I love it. Every day is filled with small wins:
✔ Remembered to buy toothpaste? Victory!
✔ Had a great conversation with a stranger? Triumph!
✔ Found a parking spot close to my appointment? Fists in the air!

No victory is too small to celebrate.

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How Do You Keep Your Canoe Upright?
📩 What helps you feel whole and well?
       🌊 How do you stay afloat during life’s rapids?
                   🎉 How do you celebrate your small (or big) triumphs?
Send me an email or make a comment below — I truly love hearing from this community.