Last week, I headed into the woods—on a yoga retreat.

Not to escape my family. Not to run from responsibility. But to breathe. To reflect. To remember who I am outside of the to-do list, the parenting, the caretaking, the creating.

And as I go, I’m sending out a quiet message into the world:

You, too, deserve a retreat.

Maybe yours isn’t a weekend away.

Maybe it’s ten minutes in a warm bath while the laundry spins.

Maybe it’s a walk through the trees with your phone on silent.

Maybe it’s sitting with a book in your lap and a child asleep on your shoulder.

But it still counts. You count.

🧠 The Science of Self-Care (Yes, It’s Real)

Self-care isn’t indulgent—it’s foundational. When we care for our emotional needs, everything shifts:

🧠 Performance improves – Studies show regular rest and downtime boost mental clarity, patience, and problem-solving. 💓 Empathy refills – When your cup is full, it’s easier to respond with love, not exhaustion. 🧍‍♀️ Kids notice – Children who see their parents honor their own emotional needs learn to do the same.

Letting yourself rest doesn’t make you weak—it makes you sustainable.

🔁 Check Your Tank

If no one has asked you lately:

How full is your emotional tank?

Are you running on fumes?

Are you waiting for someone else to “give you permission” to rest?

Let this be your permission slip:

You are allowed to rest before you break.

You are allowed to care for yourself without apology.

You are worth slowing down for.

🌿 A Mental Retreat You Can Do Today

Even if you’re not heading into the woods with a yoga mat and journal, here are a few grounding options that count:

📖 Light a candle and journal for five minutes ☕ Sip tea slowly in silence, no screen in hand 🚶‍♀️ Take a 15-minute walk while listening to the wind 🛀 Lock the bathroom door and soak without guilt 🧘‍♀️ Breathe in a way that feels like you’re coming home to yourself

💬 From My Retreat to Yours

While I was soaking in the quiet, listening for clarity, planning new ideas, and reconnecting with my creativity… I was thinking of you.

The parent doing the invisible labor.

The one staying up late to pack lunches, wash dishes, finish the day.

The one who never stops giving, even when no one’s watching.

Let this be your reminder: You matter, too. Your body. Your soul. Your peace.

Refill.

Refresh.

Relax.

Even just for a moment.

With love from the woods,

Want to read more about emotional needs? Check out my book— a practical, nurse-authored guide to understanding what we all need emotionally, and simple ways to meet those needs for yourself and the people you love.