December 2025 eNewsletter

Resilience: Reframing, resetting, and reflecting

Resilience is the ability to recover, adapt, and move forward after things don’t go as planned. Whether it’s a setback at work, a conflict in a relationship, or an unexpected life change, resilience is what helps us regain our footing and keep growing.

Think about the last time something didn’t go your way. How did you respond? Challenges, disappointments, and mistakes are an inevitable part of life. What separates people who thrive from those who get stuck isn’t the absence of failure, it’s how they respond to it.

We’ll explore three practical tools that help build resilience in everyday life: reframing, resetting, and reflecting.

Reframing: Shift your perspective

Reframing means changing how you interpret a situation. It doesn’t mean ignoring problems or pretending everything is fine. It means choosing a more constructive perspective that allows you to move forward with clarity and purpose.

When something goes wrong, our first reaction is often self-criticism: “I messed up. I can’t do anything right.” Reframing invites you to pause and replace that thought with something more balanced, such as: “That didn’t go as planned, but I can learn from it and try again.”

This small but powerful shift keeps you mentally flexible and prevents frustration from spiraling into self-doubt. Focus on what you can control—your thoughts, your effort, and your attitude—and release what’s beyond your control. Reframing turns setbacks into opportunities for creativity, problem-solving, and growth.

Resetting: Calm the mind and regain focus

Everyone experiences moments of overwhelm or frustration. What matters is how quickly you can reset and refocus. A reset routine helps quiet your mind, calm your body, and create the mental space to move forward with intention.

When your thoughts start racing, try a simple grounding exercise such as the 4-7-8 breathing technique: inhale for 4 counts, hold for 7, and exhale slowly for 8. Controlled exhalation activates the body’s relaxation response, lowering stress and clearing mental clutter.

Pair this with a short, positive mantra—something that reminds you of your calm and capability. It could be “Centered and steady,” or “Calm and capable.” This intentional pause helps you step out of the intensity of the moment and return with clarity, confidence, and composure.

Reflecting: Learn and grow

Reflection is where growth truly happens. After a challenge, take a few moments to consider:

• What did I learn from this?
• What went well?
• What could I do differently next time?

Reflection transforms every experience, good or bad, into meaningful feedback. It helps you recognize progress, build self-awareness, and see how your mindset and approach evolve over time.

The power of resilience

Reframing, resetting, and reflecting are simple yet powerful practices that transform obstacles into opportunities for growth. When things don’t go as planned—reframe your perspective and focus on what you can control. When emotions run high—reset through breath and intention. And once the moment passes—reflect to learn and grow.

Resilience isn’t about never falling; it’s about how intentionally you rise. Every challenge is a chance to practice that rise—to become a stronger, wiser, and more grounded version of yourself.

And remember: even the strongest people need support. Building resilience doesn’t mean doing everything alone, it means knowing when to reach out. If stress, anxiety, or sadness feel overwhelming, seeking help from a mental health professional is an act of courage. Asking for support isn’t a sign of weakness, it’s a commitment to your well-being and a step toward thriving, not just surviving.

By: Elizabeth Schenk, BS, MBA, NBC-HWC

We encourage you, this December, to participate in our resilience wellness programming:

Pilates Group Reformer

Pilates on the Reformer is a highly effective and unique way to strengthen your body and it feels so great! The equipment provides resistance and support so that you can build strength while increasing flexibility in a low impact way.

Health Coaching

• Managing chronic conditions
• Navigating life transitions
• Creating and sticking to nutrition & fitness goals

Therapeutic Massage

Therapeutic massage can help increase range of motion, decrease inflammation, decrease pain, increase flexibility of the connective tissues and, overall help speed up recovery time from injuries.

Group Acupuncture

Your session begins with 15 minutes of one-on-one time with your Acupuncturist, ensuring individualized attention to your needs. Following this, you’ll relax for 20-30 minutes with the acupuncture needles in place, totaling around 45 minutes for your appointment.

Thrive from the Inside Out

The holiday season is a time of joy, connection, and celebration—but it can also bring its own set of challenges. Increased stress, unrealistic expectations, and critical self-talk often surface, especially around our bodies and health routines. With constant messages about “holiday weight gain” and “New Year, new you” resolutions, it’s easy to feel pressure to look or behave a certain way. This year, we encourage a gentler path—one grounded in self-care, body respect, balance, and compassion.

This is a gentle reminder: your body is not defined by a number on the scale or how it compares to unrealistic media portrayals. It is defined by what it allows you to do, how it supports you, and how you care for it—especially during stressful or emotional times. Practicing body positivity doesn’t mean loving your body every day without question; it means respecting and honoring it, even on the hard days. During a time that often revolves around food and festivities, it’s important to remember that enjoying a favorite dish or skipping a workout doesn’t make you any less healthy or worthy.

Wellness during the holidays doesn’t have to be about restriction or guilt—it can be about balance and joy. Choose movement that feels good, not punishing. Savor seasonal foods without shame. Make time for rest, connection, and reflection. Most importantly, speak to yourself with the same kindness and respect you would offer a friend.

Self-care during the holidays isn’t selfish—it’s essential. This might mean setting boundaries around food-related conversations, taking breaks from social media, or saying no to events that feel draining. It could also look like maintaining a routine that supports your physical and mental well-being, such as attending appointments, getting rest, staying hydrated, or simply taking a walk outside to clear your mind.

If you’re struggling, reach out. Talk to a therapist, a support group, or a trusted friend. You’re not alone, and there is no “right” way to get through the holidays—only the way that’s right for you.

As a healthcare community, we encourage a more inclusive and compassionate view of health. That includes recognizing the emotional and social aspects of wellness, especially during this busy time of year. Whether you’re managing a chronic condition or simply trying to navigate the season in a mindful way, know that small, sustainable choices grounded in self-care can make a big difference.

This holiday season, let’s shift the focus from changing our bodies to caring for them—with gratitude, respect, and love.

The Tahoe Forest Wellness Team offers a wide range of programs to support you on your self-care journey—including Pilates, massage therapy, nutrition services, yoga, acupuncture, and more.

By Brooklyn Dreher, MS, RDN, LD, Wellness Dietitian at Tahoe Forest Health System. Schedule an appointment with a Registered Dietitian to create a personalized nutrition plan that works for you! Call the Tahoe Forest Wellness Center to schedule today (530) 587-3769.

Private sessions and group Pilates fundamentals reformer classes available. Experience Pilates Reformer either in a private session or in a fun group atmosphere of up to 4 people at a lower cost. Group participants may need to complete an intro class or private Pilates reformer session before joining a group.

*Preregistration is required for privates and classes.

When: Classes offered 5 days a week with morning and evening classes
Cost: $250 for a 10 pack or $160 for a 6 pack
Location: Tahoe Forest Wellness

Unlock your health potential with a National Board -Certified Health & Wellness Coach. Tahoe Forest’s Coaches partner with your healthcare team to provide comprehensive support with:

• Creating and sticking to nutrition & fitness goals: Whether you aim to boost your energy levels, lose weight, or improve overall health, your coach will help you develop personalized goals that align with your lifestyle and support you in achieving your wellness objectives.
• Managing chronic conditions: Adopt essential behaviors & strategies to effectively manage chronic health issues & improve quality of life.
• Navigating life transitions: Gain guidance and support to improve or maintain your health during significant changes, such as menopause, welcoming a new baby, starting a new job, or transitioning into retirement.

One-month package: $150

• 60-minute Intro Consultation & Comprehensive Wellbeing Assessment
• Three 30-minute follow-up sessions
• InBody Scan

15-minute introduction session: FREE

• Call to schedule

60-Minute Introductory Consultation: $70

Community Acupuncture is an affordable and effective way to experience the benefits of acupuncture in a group setting. Led by licensed acupuncturist Brianna Browning, our sessions offer personalized treatments targeting various health concerns, including stress, chronic pain, digestive complaints, and fatigue.

Your session begins with 15 minutes of one-on-one time with your Acupuncturist, ensuring individualized attention to your needs. Following this, you’ll relax for 20-30 minutes with the acupuncture needles in place, totaling around 45 minutes for your appointment. Loose, comfortable clothing is recommended for your comfort and easy access to your limbs for treatment.

When: December 12^th, 12-2 pm and/or December 19^th 2:15-4:15 pm
Cost: $75 per session or 6 pack for $420 (we cannot bill insurance). By appointment only.
Location: Tahoe Forest Wellness

Therapeutic massage can help increase range of motion, decrease inflammation, decrease pain, increase flexibility of the connective tissues and, overall help speed up recovery time from injuries. Therapeutic massage benefits include:

• Loosen muscles
• Improve muscle tone
• Increase flexibility
• General tissue health
• Relieve muscular tension
• Encourage general relaxation

When: Call to schedule
Cost: 60 Minutes $110; 90 Minutes $150
Location: Tahoe Forest Wellness

November theme: Homemade cinnamon and cardamom buns (make, take and bake)

Get out of your cooking rut and come get INSPIRED at our monthly Health Supportive Cooking Club. Each month, our Registered Dietitian Lisa Fligor, MS, RDN, LD will provide a fun and interactive cooking demo. You get to taste test and take home easy, healthy, and delicious recipes!

Pre-registration required.

When: Monday, December 22^nd, 5:00-6:30 pm
Cost: $30
Location: Tahoe Forest Wellness

Join health and wellness expert Liz Schenk for a 4-week journey into the science and practice of resilience. Each session explores evidence-based tools from positive psychology, appreciative inquiry, and strength-based coaching to help you navigate life’s challenges with greater calm, confidence, and adaptability.

You’ll learn how to reframe setbacks, reset your focus under stress, and reflect in ways that build long-term mental and physical well-being. This series will help you strengthen not just your mindset, but your entire approach to stress, growth, and recovery. Together we will discover:

• How to use strengths as anchors: Reflect on moments you’ve overcome obstacles, what skills, attitudes, or supports helped? Those are your tools for future resilience.
• How to foster positive emotions to develop a growth mindset: Gratitude, curiosity, and hope open cognitive and emotional pathways that help you bounce back faster.
• How to view resilience as a learning loop: Appreciative reflection transforms adversity into growth and self-awareness, reinforcing your inner capacity to adapt.

When:  Thursdays, February 5th-26th, 4:00-5:15 pm
Cost: $99
Location: Tahoe Forest Wellness

Call Tahoe Forest Wellness to schedule your program at (530) 587-3769.

Ingredients:

• 1 cup raw cashews
• 1 cup medjool dates, pitted*
• 1 tablespoon blackstrap molasses
• 1 ½ teaspoons dried ginger
• ¼ teaspoons cinnamon
• ¼ teaspoons nutmeg
• ¼ teaspoon sea salt
• 3 tablespoons chocolate chips

Directions:

1. Add cashews and dates to a food processor or very high-powered blender and process on high.
2. Once broken up into pea-sized bits, add in molasses and spices but not the chocolate chips.
3. Process until everything is completely broken up and holds together when formed into a ball. This should take around 3-5 minutes. Stir in chocolate chips (do not process them in)**. Roll into 15 small balls and place on a plate or in a container in the freezer for 15 minutes. Remove from freezer and store in the fridge for several weeks.

Notes:

*Make sure they are sticky. If not, soak in hot water for 20 minutes before using.

**If you prefer to drizzle with chocolate rather than stir it in, melt chocolate in microwave for 30 seconds and then add to a small-tip piping bag or ziploc bag with a small hole cut in the corner. Drizzle over each ball and then place back into freezer for another 5 minutes to harden.

Recipe Source: Lisa Fligor, RDN Wellness Dietitian

Credible Minds – Tahoe Forest Community Health

Life can be challenging- there’s no way around it. Work or school can be stressful, relationships may face rough patches, and financial worries can weigh heavily. Resilience is the ability to recover and adapt when facing these difficulties. By learning to bounce back and move forward, you strengthen your capacity to grow and thrive. Research shows that developing resilience skills can enhance decision-making and performance under pressure. In other words, when the next challenge arises, you’ll be better prepared to manage it effectively. Building resilience can also reduce stress-related illness and boost your overall well-being. Explore the resources below to learn how you can strengthen your resilience.

Visit the Credible Minds Topics of Resilience.

Dentist Information

For the first time in 5 years, a Medi-Cal Dentist is available in Kings Beach who speaks Spanish and English and is accepting new patients (adult and child).

Now seeing new patients:
Western Sierra Medical Clinic – Kings Beach – Tahoe
8665 Salmon Avenue Kings Beach, CA 96143
(530) 584-9762

Name: Abel Loredo, DDS
Schedule: Every Monday 8-  5 pm
Patients: All ages
Services: Preventative and restorative
Accepting new patients: Yes

Medi-Cal Dental covers 1 adult dental cleaning and 2 children cleanings per year. Appointments are currently available one day per week and will increase to two days per week upon demand.

We encourage you to forward this information with your teams, to anyone who may benefit from this service or who can also share this information with the community. Thank you for your support and for helping us spread the word on this exciting community resource.