25 Journal Prompts for Winter in Quarantine

Dear Diary,

quarantine f*ing sucks.

As numbers continue to rise across the country and world, the mental and emotional toll is wearing on all of us. This can be especially overwhelming as we head into the darker, colder months of winter. It’s truly something we could have never anticipated.

By now you have probably already created a toolkit of self-care practices and strategies to get by. Personally, I have turned to walking outside, playing with my pups and my sacred PM ritual which now includes journaling.

You probably cannot stomach any more of these “unprecedented, difficult times, prioritize self care” cliches, so let’s get to the point.

You can learn more about my PM routine here.

Why Journal?

If you are already a lifetime journalist, great. If the last time you journaled consisted of your third grade crush’s name in hearts, that’s okay too! Journaling can be an extremely powerful tool in balancing your emotional and mental health. It calms the mind, releases negative feelings, works through triggers, and can balance anxiety/stress. One study showed just three days of expressive writing (20 minutes/day) a week reduced the symptoms of depression.

If you are like me and feel like a blank page alone with your thoughts is too intimidating, do not fear, journal prompts are here (good lord, now I’m rhyming? Jesus take the wheel)!

other pro-tips

• keep your journal on you bed stand or somewhere you can see it.

• incorporate a few minutes of journaling into your AM or PM routine.

• journaling can look different every day based on your daily or personal needs. The prompts below can help guide you and provide some clarity.

Grab your journal, pen, cozy blanket and cup of tea (or wine). Let’s jump in.

25 Journal Prompts for Winter in Quarantine

Sorting Emotions

Let’s face it, there has been a lot of sh*t to process the last few months. Life has changed incredibly. Work is different. School is different. Relationships are different. Almost every aspect of life is different, in almost every possible way.

We are all processing this the best we can, so here are some prompts to warm you up.

Sadness

Through all of this, it’s normal to feel a mixture of things. We are in the middle of a pandemic after all, and between the morbid news and sad reality of the world, it’s okay to be upset and feel loss. In fact, one third of American’s have reported feelings of depression and/or anxiety (CDC, 2020).

Anxiety

If it’s not bouts of sadness, anxiety has been my darkest enemy the past six months. It creeps up out of no where has left me paralyzed in fear, uncontrollably crying or unable to sleep.

When things feel increasingly unstable and unpredictable, it’s crucial to acknowledge it and work through it.

If you are wanting more, check out my Top Ten Grounding Practices.

Self-Love

If you are one of those people using this time to start a business, learn Polish or renovate your kitchen, god bless you. For the rest of us, please know you do not have to put extra pressure on yourself. We are surviving, and now more than ever, you need to be kind to yourself and give yourself space to just be.

Holiday Stress

The holidays already bring an enormous amount of stress. Throw a pandemic on top of this with family that doesn’t believe in masks or pressures you to attend in-person events, equals potential disaster for your well-being.

Know it’s okay to be disappointed (or happy) about changing holiday plans. Most importantly, stick to your boundaries regarding gatherings and do what makes you comfortable.

For more on Holiday wellness, check out my 10 Tips for Your Holiday To-DON’T List.

There you have it! I hope you can make a habit of carving special time for yourself to journal these emotions and feelings out. We are living through history, so worst case, you have depressing but maybe uplifting words to look back on one day.

If you are looking for other ways to prioritize your mental health this winter, check out my post here on beating the winter blues.

Yes, it’s normal to have some days when you feel down, however when you can’t find motivation to do your usual activities, see the resources below or talk to a licensed healthcare practitioner who can provide treatment or referrals to a counselor or therapist.

Stay safe and please do not hesitate to reach out if you have any specific questions, thoughts or ideas. Feel free to drop me a line in the comments or find me on social media, I’d love to hear from you!

resources

Learn the warning sides of suicide and how to help loved ones in need

If you feel overwhelmed beyond your limits by sadness, depression, or anxiety, if you have had hurting or killing yourself, call 911. You can also call or text one of these crisis hotlines for immediate response:

National Suicide Prevention Lifeline: 1-800-273-TALK (8255)

Crisis Text Line: Text HOME to 741741 

National Suicide Prevention Lifeline: 1-800-273-TALK (8255) or Live Online Chat . If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week. 

SAMHSA Treatment Referral Helpline: 1-877-SAMHSA7 (1-877-726-4727). Get general information on mental health and locate treatment services in your area. Speak to a live person, Monday through Friday from 8 a.m. to 8 p.m. EST.

Breast Health, Let's Talk About It

Breasts.

“Mythologized, scandalized, and politicized, kept under wraps and veiled from view- our breasts” - Nadine Artemis.

They embody the female form and provide an undervalued role in sustaining life, yet for many women our breasts have become a burden, a source of fear. Right now one in eight women in the United States will be diagnosed with invasive breast cancer in their lifetime. We are truly in the midst of a breast cancer epidemic. 

Sadly, the rising rates of breast health problems we face are seriously misunderstood, with no clear cut answers. We known these numbers certainly cannot be caused by one single factor, and that a variety of internal and external factors must be at play. It’s easy to feel overwhelmed, scared and discouraged with all of the information out there. 

Breast cancer awareness does not stop after October!

However, it’s important to know we can start somewhere, we can advocate for our health, and we can support each other in the process to the best of our abilities.

Please note this is by no means a replacement for an appointment with your primary care provider. We all have different risk factors, genetic predispositions, diet or activity restrictions, environments and thus have different prevention, risk management, and screening needs. To read my full disclaimer click here.

So, how can we do our best to prevent breast cancer and show our girls the love and care they deserve? From self-exams to the deodorant debate, I’ve got you covered with breast health tips and answers to your most burning breast cancer related questions. From the latest research and recommendations, let’s start with the tips.

TIPS FOR BETTER BREAST HEALTH

Know Your Girls

A discussion on breast health must begin with a sense of knowing what is normal for your breasts, aka breast awareness. Get to know your normal-how they vary in sensitivity, texture and size, and how they may differ during your phases of your menstrual cycle, pregnancy, aging, or if you are on hormonal birth control. 

Currently, the US Preventative Task Force and most updated practice guidelines no longer recommend self exams, due to recent evidence based studies showing they provide no reduction in mortality but increases in false-positives and medical resources. However, organizations including the American Cancer Society (ACS) state: “women should be familiar with how their breasts normally look and feel and should report any changes to a health care provider right away”.

Recommendations are always changing so try to stay informed!

Get Comfortable With Your Girls 

To get familiar with your breasts, you can do regular self massage and look at your breasts in the mirror. Massage is also great to increase circulation and lymphatic drainage. With an organic oil or in the shower, massage your breasts getting well into your armpits that house your many lymph nodes. A little tenderness, swelling or unevenness can all be normal before or during your menstrual cycle. Any dramatic changes in texture, appearance, discharge or lumping should be reported to your healthcare provider ASAP. 

If you still choose to do regular self exams, that is up to you and the discretion of your provider. My mom was one of the rare cases that did self-diagnose from a self-exam, and would strangle me if I didn’t at least provide you with the proper technique or learning video. I myself regularly massage at least once a month, especially since I have a family history.

Let Your Girls Breathe 

Although the literature does not show wearing tight bras can or will cause breast cancer (if it did Victoria’s Secret would be fresh out of business), constant obstruction of circulation and lymphatic drainage from wearing tights bras is not a good idea. When you take your bra off, make sure there are no red marks left behind, as this could be a sign of constriction and blocked flow. I try to go braless as often as possible (the hippies were on to something) and when I do wear one, I prefer wireless bras like the Bliss Bra from Harper Wilde. 

As part of their sustainable supply chain, Harper Wilde also offers a bra recycling program, and partners with Girls, Inc for which a portion of purchase goes to support mentorship and educational programming for girls ages 6-18.

Eat to Prevent

Did you know you can actually incorporate an anti-cancer diet (Servan-Schreiber, 2017)? That’s right, certain foods are incredible at detoxifying the body, supporting the immune system, and defending against carcinogenic substances to promote cancer cell death. In addition they can help block the development of new vessels needed for tumor growth (Servan-Schreiber, 2017). 

Aim for five to eight servings of fresh (and organic if possible) fruits and vegetables per day. Put an emphasis on cruciferous veggies like broccoli, cabbage, kale, and foods high in antioxidants like berries, green tea, citrus fruits, and pomegranate.

Omega-3s have also been correlated to reduced breast cancer. Turns out they have plenty other benefits that protect your brain, promote cardiovascular health, regulate hormones, and prevent chronic diseases. You can find omega-3s in organic fatty fish, walnuts, flaxseed and other plant-based sources. 

Cut Down On Sugar

Although the relationship between obesity and breast cancer is not completely understood, sugar specifically has been shown to promote factors of inflammation and stimulate tumor cell growth. Studies suggest it is not obesity per se that is the risk factor, but rather high insulin levels (the level of sugar in the diet) that tends to be associated with excessive body weight, thus making it a risk factor for breast cancer (Gunter, 2009). 

Building off your balanced diet, limit refined sugars and anything with a high glycemic index including sweets, syrups (fructose, dextrose, maple in small amounts), jams, jellies and sweetened drinks. Opt for natural sweeteners: stevia, xylitol, or dark chocolate (>70% cocoa). Instead of white flours (white bread, rice, pasta, muffins, bagels), go for whole grains, sourdough bread, basmati, thai or brown rice, quinoa, oats, millet, or buckwheat. And instead of white potatoes, go for yams, lentils, beans, and veggies.

Let’s Get Physical

Regular exercise has also been shown to have some protective effects against breast cancer risk, and may reduce morbidity in some advanced breast cancer cases.  Exercise not only reduces adipose (fat) tissue, the principal storage site of carcinogenic toxins, but it also balances hormones, boosts immune function, reduces blood sugar levels, decreases inflammation and the growth and spread of tumors (Servan-Schreiber, 2017).

The Cleveland Clinic recommends at least 30 minutes a day, 4-5 days a week, so get moving friends! Join a new fun fitness class or workout with a friend, just find something you love to keep you going back.

moving and de-stressing with yoga? sign me up!

Limit Booze

Limiting your drinks to a drink, as in one alcoholic beverage per day, can help decrease your risk of breast cancer. Not to be the fun police, but even just two drinks have been shown to increase your risk of breast cancer. For women already diagnosed, three or more drinks a week may put them at greater risk their breast cancer will recur. Try to limit your intake as much as possible, and if you do keep it to one drink friends. 

who needs more than one glass with a view like this?

Be Aware of Toxic Exposures

Potentially toxic substances in the environment could be a post (or book) of it’s own. We already know exposure to tobacco, radon, plutonium and asbestos are absolutely related to cancer, so definitely avoid those. However strong scientific suspicions now exist for lead, heavy metals, mercury, radiation and chemicals found in air pollution, plastics, materials, clothing, cleaners and personal care products.

Yes I am talking about regular house-hold products. Learn more about clean beauty and period cups as non-toxic options to protect yourself.

To limit toxic load in personal care and cleaning products, I use the Think Dirty app to see how products line up and head to panna.org for an alternative list to household chemicals, pesticides and insecticides. 

...Be Specifically Aware of Hormone Disruptors 

Some of these worrisome chemicals are known as hormone disruptors- pollutants and chemicals who’s structure imitates the structures of certain human hormones in the body. They can disrupt the synthesis, release, transport, metabolism, binding, and elimination of natural hormones (Kavlock, 1996). They can also mimic the actions of natural hormones and activate abnormal cell growth, as in tumors and cancer. 

just because studies are difficult to construct and exposures have not been proven in humans (yet), does not mean they are without danger.

Pertinent to breast cancer, the hormone disruptor group xenoestrogens found in herbicides, pesticides, certain plastics, beauty and household products imitate estrogen. Studies are now showing developmental exposure to endocrine disruptors are suspected to be one of the main factors responsible for the increased incidence of breast cancer in industrialized countries (Soto, 2015). Again, know what is in your personal care products, cleaning products, plastics and materials in your home, water, and air. You can learn more about endocrine disruptors and how they affect multiple systems in the body at the Environmental Working Group website.  

Enjoy Some Sun

Recent studies (1, 2) have shown vitamin D triggers actions consistent with breast cancer prevention. On the flip side, breast cancer survivors with low vitamin D levels may have a greater risk of disease recurrence.

The most bioavailable source of vitamin D is from the sun and UVB rays, hence it’s nickname is the “sunshine vitamin”. Now, this is where things get confusing with vitamin D. Clothing and some sunscreen can hinder, if not completely block vitamin D absorption and production in the body.

Research is conflicting on how much sun is needed (most suggest as little as 8-15 minutes a few times a week) but it’s still vital to protect yourself from skin cancer, so still use sunscreen!

As the debate continues on wearing sunscreen to protect your skin versus unobstructed vitamin D absorption, practice sensible photoprotection. This means wearing hats, sunglasses, and sun protective clothing when out in the sun.

It’s always beneficial to have your vitamin D level checked, preferably during winter months. If your levels are low, talk to your doctor about taking a vitamin D3 supplement and incorporating vitamin D rich food like salmon, canned tuna, egg yolks and mushrooms into your diet. 

Know Your Screening Recommendations

From the American Cancer Society to the U.S. Preventive Services Task Force, there are conflicting recommendations on when to start mammograms and how often to do them. Bottom line is to know your options, your family history, risk factors and talk about them with your provider. If you do have a family history (or are unsure about it), talk to your doctor about genetic testing to make an educated and supported decision.

As a starting point, the Center for Disease Control (CDC) has a helpful document comparing all current recommendations in terms of self-exams, genetic testing, and mammograms. While some organizations give the option of screening at age 40, the US Preventive Services Task Force now recommends that women should avoid getting mammograms until age fifty due to unnecessary radiation expsosure and false-positives. 

To clarify: your provider’s role is to help you understand the benefits and risks of breast cancer screening in order to make your best informed decisions.

Before we wrap up, I am here to answer a few more hot topic questions related to breast health.

BREAST CANCER PREVENTION FAQs

What About Deodorant?

There are conflicting results of clinical proof linking deodorant specifically to breast cancer. However, aluminum and parabens- ingredients common in personal care products including generic deodorants have been found to have estrogren-mimicking effects and have even been found in breast tumor tissue. If you ask me, this one is a no brainer and at the very least it’s better safe than sorry. You can find nontoxic, aluminum free deodorants like Native or Tom’s (at comparable prices to generic deodorant) almost anywhere these days at your local Target, pharmacy or convenience store. There’s really no reason not to make the switch.

What About My Cell Phone?

If you ask the National Institute of Health (NIH), the answer to this simply is no. However, (to me this is a big however) most studies have focused on people using cell phones for only five years or less. We will be the first to have these devices for decades, and although we are unsure of long term effects, recent data suggests that their electromagnetic fields (EMFs) are not without danger.

To take precautionary measures with your phone: stay as far away as possible when talking on the phone, use headphones/put it on speaker, restrict calls to short calls or choose texting instead to reduce EMF exposure. When you use the phone, regularly change the ear you use. Also, do not constantly keep it on your person, especially at night. Also ladies, please do not workout with your cell phone in your sports bra. Recently, I started using Safe Sleeve for an EMF blocking phone and laptop case, which I am loving for protection day and night. Again, my personal opinion is if I need a phone case, why wouldn’t I just protect myself from EMFs anyways?

What About Hormonal Birth Control (HBC)?

You guessed it, HBC is another controversial subject. While some oral contraceptives have been found to raise breast cancer risk, a recent study from Harvard suggests hormonal birth control can indeed raise a woman’s breast cancer risk, but only by a small amount. Although weak correlations and primarily observational studies cannot definitively establish an exposure relationship with HBC, it’s best to know the risks and discuss them with your primary care provider, OB/GYN or nurse practitioner.

What About Diet Soda?

Again, although studies have not proved this relationship, soft drinks are typically full of calories and sugar that can lead to obesity, which we know is for sure related to breast cancer. Artificial sweeteners and chemicals found in diet soda like aspartame, sucralose and saccharin can also throw off your body’s natural metabolic rate. So in short, avoid regular and diet sodas as much as your can.

What About My Reproductive Timeline?

Yes, according to the NIH your reproductive timeline matters. Studies have related increased risk of breast cancer to having the first pregnancy after age 30 and not breastfeeding. Of course, many factors go into family planning so as always consult your primary care provider, OB/GYN, nurse practitioner or midwife.

So What DOESN’T Cause Cancer?

I get it. After diving deep down the things that may or may not be related to breast cancer, it can feel really overwhelming, exhausting and plain old depressing. The truth is, science has been unable to prove much, but we can use our common sense, resources and studies that are out there to make better decisions. Know that one of these things will not likely cause breast cancer tomorrow, but a combination of these lifestyle choices and exposures over time is what we have to consider. Try your best to stay positive, take control of your health and be a constant learner.

There ya have it friends! I hope this was an educational and resourceful introduction to the lifestyle changes you can make not just for preventing breast cancer, but for all cancer and disease prevention. To read more, check out my related post Top Ten Lifestyle Tips for Preventing Cancer. Please share or talk about this with your sisters, friends, co-workers and loved ones. We can all support each other in healthier lives!

Thoughts, questions, concerns? Comment below or find me on social media. I would love to hear from you!

XO,

Jac

References:

Cleveland Clinic (2015) Exercise More to Reduce Breast Cancer Risk.

Center for Disease Control - Breast Cancer

Gunter, M. J., et al, (2009). Insulin, Insulin-Like Growth Factor-I, and Risk of Breast Cancer in Postmenopaulsal Women. Journal of the National Cancer Institute 101. 48-6

Jacobs, E. (2016).Vitamin D and Colorectal, Breast, and Prostate Cancers: A Review of the Epidemiological Evidence. Journal of Cancer. 7(3): 232–240

Kortenkamp, A., (2008). Breast Cancer and Exposure to Hormonally Active Chemicals- An Appraisal of the Scientific Evidence. London: Chemical Health Monitor Alliance.

Loef M., Malach H., et al. (2013) The omega-6/omega/-3 ratio and dementia or cognitive decline: a systematic review on human studies and biological evidence. J Nutr Gerontol Gariatr. 32(1:):1-23. doi: 10.1080/21551197.2012.752335.

Lorente-Serbian D., Costas AG, et al., Role of omega-3 fatty acids in obesity, metabolic syndrome, and cardiovascular diseases: a review of the evidence. J Physiol Biochem. 2013. 69(3):633-651.  doi: 10.1007/s13105-013-0265-4.

Mayo Clinic - Breast Health

Medline Plus (2019) Breast Self Exam

Nair, R. (2012) Vitamin D: The "sunshine" vitamin. Journal of Pharmacol Pharmacother. 3(2):118-26. doi: 10.4103/0976-500X.95506.

National Institute of Environmental Health Sciences on Endocrine Disruptors

National Institute of Health on Omega-3 Fatty Acids

National Institute of Health on Cancer Stat Facts: Female Breast Cancer 

Rodgers KM, Udesky JO, Rudel RA, et al.(2018). Environmental chemicals and breast cancer: An updated review of epidemiological literature informed by biological mechanisms. Environmental Research. 160: 152-182. 

Servan-Schreiber (2017). Anti-caner a new way of life. New York, New York: Penguin Books. 

US Cancer Institute - Breast Cancer Prevention

Welsh (2017). Vitamin D and Breast Cancer: Past and Present. Journal of Steroid Biochem Mol Bio. 177:15-20.

World Health Organization - Cancer Prevention