State of Mind with Debra Sloss
State of Mind with Debra Sloss
Self-Care in Hard Times: Recipes for Resilience (Remix)
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Episode 81: In this episode of State of Mind, host Debra Sloss is joined by returning guest and psychotherapist Kara Bowman to explore Self-Care for Hard Times—what it is, why it matters, and how it can be a powerful tool for navigating stress, loss, and uncertainty. At these times when so many of us are coping with personal and global upheaval, this episode centers on the idea of “soul food”—the deeply nourishing practices that help us stay grounded, resilient, and emotionally present.

Listeners will hear a rich tapestry of community-submitted audio stories, each one offering a unique take on self-care. From simple pleasures like walking and cooking, to expressive practices like singing and movement, these stories were originally recorded in 2022 as we emerged from the pandemic—but they remain strikingly relevant today. After each story, Debra and Kara reflect on how these self-care choices support emotional and physical health, build resilience, and remind us of our capacity for renewal.

Whether you’re feeling overwhelmed or simply looking for inspiration, this episode offers solace and practical insight. It’s a timely reminder that even small, intentional acts of self-care can help us find steadiness and strength in the midst of life’s most difficult storms.

Broadcasts:  8/3/25 & 8/11/25
Producer & Host: Debra Sloss, LMFT
Guests: Kara Bowman, LMFT

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Transcription. Read the full English transcript of this episode here:
English Transcription – Episode 81: Self-Care in Hard Times Loss

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🧠ABOUT STATE OF MIND
State of Mind is an all-volunteer produced mental health and wellness podcast and radio show hosted by psychotherapist Debra Sloss. Through intimate, story-rich conversations with guests and experts, we explore the complexity of being human and how to live well. Learn more at stateofmindmedia.org. Produced with support from KSQD Community Radio.

🙏 SPECIAL THANKS
Audio Production: Youssef Hassanein, VJ Lukka
Volunteer Coordination: Youssef Hassanein
Story Coaching: Patrice Vecchione
Research: Katrina Tattenham, Heather Franks
Transcriptions: Tanmayi Kademani
Marketing: Nimalan Elanchelvan
Graphic Design: Priscilla Yee & Grishma Jain
Data Management: Loan Tran
Theme Music: Adrian Legg & Favored Nations Entertainment

RESOURCE LIST

Contributors’ Resources:
Cindy – Listen to audio here: This multi–tasker quit her job for a year and leaned on “the basics”:  exercise, eating right, good deeds, and dog cuddles. One good habit inspires confidence in creating another good habit.

Zach – Listen to audio here: Cycling is a soul food for a healthy body and spirit for this cyclist.  Cycling releases depressive or stressful feelings and increases lucidity, patience and tolerance. With a move to NYC, cycling is turning out to be an anchoring constant.

    • Strava– An application that works to track your fitness progress and a resource to find new routes and trails for cycling, running, hiking etc.
    • Payson McElveen Podcast–  A professional cyclist that also has a podcast in which he interviews pro and ex-pro cyclists on their journeys and experiences.
    • Support and Explore your Local Bike Shops!– I work at NYC Velo in the East Village and I work to enable people to pursue their cycling and fitness goals. Look to your local bike shop for guidance and help toward achieving your cycling goals. Cycling is all inclusive so don’t shy away from stopping in a shop!

Go – Listen to audio here: The host’s 86–year–old mom has been a pied piper for family and new MeetUp or NextDoor friends with game playing!  Her phone and computer keep her connected to others and fun.

    • NextDoor.com– a social media website that allows you to contact neighbors and make new friends.
    • MeetUp.com– a social media website that offers opportunities to join groups with shared interests.
    • Find Your Local Library– Public Libraries have computer stations and lend books, movies, and music in person and digitally. Many offer English classes and other programs.
    • Little Free Libraries–Use this map to find a little free library near you and get free books shared by your neighbors.

Connor – Listen to audio here: For this foodie nothing beats donuts and coffee on a nature walk with a friend.  Well, except maybe driving with a friend, listening to music, and savoring a gourmet sandwich at a nearby town.

Suki – Listen to audio here: Coming from a musical family that was serious about music, this writer and online educator now sings all the time for sheer joy or “as a meditation.” She experiences music permeating the home, just for the joy of it, as a wonderful self-care staple.

    • Listening to live music played by professionals or some random person on a street corner. Live music is Alive! Polished recordings are nice, but they do not offer living experiences.
    • Taking up an instrument or singing.  Don’t be afraid to make music badly. Music played joyfully is great for the soul, whether the music maker is skillful or not!
    • Curating my own social media. You hear a lot about social media’s negative effects. However, social media helped me keep my connection to music alive during the pandemic. Seek out groups in your areas of interest that are run in a healthy way. If the conversation gets unhealthy, leave. Turn off all your negative social media “friends.” Even if you love them as people, you don’t have to let their mental ugliness into all of your waking hours. Use tools like Social Fixer to defeat social media algorithms. Those algorithms do not have your mental health in mind. Use your own social media feed to share with your friends in a healthy way.

Kelly – Listen to audio here: This empty nester with a new physical limitation reached out to find new soul foods during the pandemic.  It took creativity, a little splurging, and persistence, but now she has a steady diet of self-care.

Annie – Listen to audio here: Working in the mental health field and dealing with bipolar disorder and depression, all kinds of yoga is her go to self-care, bringing her relaxation with synchronous breath and movement and flexibility of body and mind. She’s so grateful for her friend introducing her to yoga all those years ago!

    • Yoga with Adrienne on YouTube– A free YouTube channel with calming videos tutorials for yoga. An easy and free way to do yoga in your own home.
    • FitnessBlender.com– A website with hundreds of free and high-quality guided exercise videos that vary in type of exercise, body focus, and length. This whole-person focused site also includes recipes, easy to read articles about health and wellbeing written by experts, and mindfulness videos.
    • CA Peer-Run Warmline– 24/7 phone number and online chat for emotional support, staffed by people with lived experience with mental health challenges.
    • *National Alliance for Mental Illness – Santa Cruz County Chapter— Provides free information, education classes, and support groups and does advocacy work helping those with loved ones with mental illness.

Carol– Listen to audio here: Grateful that somehow later in life she has learned to prioritize self-care rather than distract with busyness or succumb to the storms.  Her commitment to self-care makes her more emotionally available to her adult son who is recovering from a recent mental illness episode and together they share soul foods of hiking, emoting, talking, and meditating.

Kara’s Resources

    • Self–Care Is Important: Why Is It So Hard to Practice?– Article by F. Diane Barth, LCSW
    • What Is Self–Care & Why Is Caring About Yourself Important?–Article by Katherine Hurst that mentions the five kinds of self–care.
    • 275 Self Care Ideas–  Article by J. Scott / February 28, 2022 – A list of ideas for self–care divided into categories for emotional, mental, physical, pleasure, sensory, social and spiritual.
    • InterPlay– An active, creative way to unlock the wisdom of the body. Classes are online or in person in Aptos.
    • Calmor Headspace – Phone apps with audio guided meditations and visualizations. Both include audios for sleep.
    • *NVC Santa Cruz– Classes and tools for building deeper, more authentic connection with others as well as with ourselves.
    • Diet and Depression, Harvard Heath Publishing – Article that discusses why diet is an important component of mental health.
    • Laughter Yoga– Laughter Yoga International – A website  to learn about combining  laughter exercises with yoga breathing techniques  and finding Laughter Yoga in your area.
    • Research Cited– A complete list with references.

Debra’s Resources:

    • Greater Good Magazine– Research based stories, tools, tips and classes for building social and emotional well–being.
    • Trauma and the Nervous System: A Polyvagal Perspective– a 9–minute video explaining how our nervous systems work, how and why they can become dysregulated and describes ways to settle and regulate your nervous system for improved mental and physical health.
    • Self-care for the Caregiver – Adapted from an original article by Dr. Marlynn Wei, published by Harvard Health Publishing, January 24, 2024. Caregiving can be emotionally and physically exhausting, often leading to stress and burnout. This article offers practical, evidence-based self-care strategies—including breathwork, mind-body practices, nutrition, and social connection—to help caregivers manage stress and maintain their well-being.
    • AllTrails– A website where you can find a list of and maps for scenic trails in your area for walking, hiking, biking, trail running, exploring or just being in nature. Here’s a few Monterey Bay Area Lists
    • *Santa Cruz County Department of Parks, Open Space and Cultural Services –Provides parks, coastal access points, trails, and cultural and recreational programs for all ages throughout the unincorporated county. Come be active, explore, learn, play and connect where our diverse natural and cultural resources are celebrated and protected for generations to come!  To find a park or trail to explore or a class or program to enjoy in our biannual activity guide, visit scparks.com.

Debra’s Quick Reads:

Counseling Support:

    • *Family Service Agency (FSA) of the Central Coast – A long-time State of Mind underwriter, FSA offers low-cost and Medi-Cal/Medicare therapy for all ages and backgrounds, including sliding-scale options. Offices in Santa Cruz and Soquel.. 📞 Santa Cruz: 831-423-9444 x200 | Soquel: 831-346-6767 x200
    • *Shine a Light Counseling Center– Offers affordable, quality individual, couples, family, and group therapy—including men’s groups—in Santa Cruz, Watsonville, and Monterey.
      📞 831-996-1222

Contact Guests:

*Indicates a Monterey Bay Area resource