Category: Kindness

Kindness, Mindset, Self-development

What Driving Home From the Gym Made Me Finally Admit to Myself

Cassandra Troughton

As I drove home from an early gym session this morning, a flood of emotions hit me.

I haven’t sat down and written a blog post in a while. But with all the feels I was feeling and all the thoughts that swirled around in my head…

… I felt really inclined to write everything down – to write this post. 

So here it goes…

Driving the Nelson streets this morning and seeing the beautiful tree-covered mountains towering over me…

I was quickly reminded that I’m here – I made it.

Ever since I was a kid, vacationing in BC every summer, I told myself, “One day, I’ll live here. One day this will be my home.”

I was a young and naive child. A child with big dreams. 

A child who thought she was invincible.

I used to do scary things on the daily – without any fear of the repercussions that could follow.

As I got older, things changed.

I enjoyed my comfort zone more and more.

Sure, I still did small things that pushed me outside the limits of that zone from time to time, but I always stayed within a short distance of its parameters.

Just close enough to the edge so I could jump back into it if I needed to – If I got too scared. 

But as I drove home this morning from the gym, a realization hit me…

It finally registered just how much I’ve leaped outside of that comfort zone.

I moved away from everything and everyone I knew – my family, my friends, my home for the last 30 years.

I moved to a new city… where I knew no one. Not a single person (Well, except for the 70+ year old lovely old lady who lives in Salmo 40 minutes away).

I put myself out there – way out there – and made new friends.

I joined a new gym. I honestly never thought I’d step inside another crossfit gym again, but here I am – connecting with a new crew and getting comfortable with the uncomfortable again.

I published a book! As if that isn’t vulnerable enough… I’ve been promoting my book – stepping into bookstores and local shops to share my story with them. 

I’ve been sending out email after email, connecting with new, like-minded people all across BC and Alberta.

Putting my heart, my story, and my words out into the world for everyone to see.

I started public speaking again – virtually and in person. 

I used to fear public speaking, and I mean really fear it. So much that in school I would have panic attacks and beg my mom to call the teacher to ask if I could present to her alone during recess.

But here I am… again.

I’ve even tried new things – ultimate frisbee, overnight hiking/camping, skiing (and failed horribly I might add) – I may not attempt skiing again, but dang, at least I tried.

And you know what?

I’m really, really proud of myself.

Don’t get me wrong, this past year has been HARD – one of the hardest years of my life.

Filled with a plethora of struggles, new challenges, self-doubt, and major setbacks.

But despite it all… 

I’m proud of me.

Of who I’ve become – who I’ve grown into. 

Proud of the discomfort I’ve put (okay… forced) myself into. 

And proud of my growth through all the pain.

I don’t say that often. Actually, I almost never admit that…

And I know I’m not the only one. 

Maybe it’s hard for you to be proud of yourself too – to give yourself the acknowledgement and credit you deserve.

It’s a lot easier for us to see the light in others than it is to see the light in ourselves. 

But… it’s there – shining brightly.

You do amazing, powerful and scary things every day. And they don’t go unnoticed.

(Well, maybe they go unnoticed – unacknowledged – by you, but it’s my hope that this post will change that).

I hope you’ll read this and then look at your own life, your own challenges, your own baby steps (aka LEAPS) outside of your comfort zone…

… And realize just how far you’ve come.

How much credit you really deserve for all you’ve done, and all you continue to do.

And if you haven’t told yourself this yet today (but I hope you take a moment to do so right now), just know…

I’m proud of you too.

With love,

Mindful Miss T.
(And the many, many different versions of me)

Compassion, Health / Wellness, Kindness, Mindfulness, Mindset, Self-care

Self-Talk: Why What We Say to Ourselves Matters

Cassandra Troughton

When was the last time YOU took inventory of your thoughts?

Specifically – The thoughts you have about YOURSELF…

Our Internal Dialogue

Self-talk is the voice inside our heads that commentates our life.

This internal commentator shares its thoughts on our actions, on our decisions, on our personality and even, our looks… It always seems to have an opinion…

And I’m going to be honest with you here… It’s not always the kindest opinion – It’s often a judgemental opinion. 

Our self-talk develops and changes based on our past experiences, and the people we spent the most time with. It develops based on how the people around us, especially those closest to us, spoke about themselves. 

Over time, this self-talk becomes deeply ingrained in us.  

We don’t always think about its implications, because of it being deeply ingrained into our system. We tend to dismiss the impact our self-talk has on our lives. 

In reality: The things that we say to ourselves matter. 

It matters because these things manifest our reality… They way we talk to ourselves shows up in our mental and physical wellbeing…

Negative Self-Talk: An Unhealthy Pattern

Negative self-talk pops into our heads in the form of self-criticism, doubt, and negativity. 

All too commonly, we tell ourselves: 

  • “I’m not good enough.” 
  • “I always mess things up.”  
  • “I’ll never be able to do it.” 

We set ourselves up for failure with such unkindness about ourselves.

By continually engaging in negative self-talk, we create a self-fulfilling prophecy that reinforces our negative beliefs and behaviours. 

We reinforce the cycle of negative self-talk. 

Escaping the Cycle

What about positive self-talk, then? 

It is an optimistic and encouraging internal dialogue that promotes self-confidence and self-esteem.

Positive self-talk sounds like this:

  • “I can do this.” 
  • “I am capable.” 
  • “I am worthy of love and respect.” 

This kind of self-talk helps us overcome obstacles, achieve goals, and maintain a positive outlook on life. Most importantly, it helps us to love and accept ourselves for who we are.

We can harness the power of positive-self talk to reverse the cycle.

Change is Hard… But NOT Impossible.

Trust me, I get it… Growing up in this day and age, in this world, poses a real challenge to unleash our confidence. To be vulnerable. An to accept ourselves for who we are.

It’s much easier to revert back to our deeply ingrained patterns of negative self-talk.

Our subconscious holds onto this pattern tightly – It doesn’t want to let the negative self-talk go. It’s all it knows after all… 

This negative pattern becomes our default mode. 

Here’s the thing: We CAN reverse this pattern. We CAN rewire our brains with a NEW default mode.

To rewire our brain and get ourselves out of this negative self-talk pattern, we need to do some serious brain training.

It’s time we become intentional about our positive self-talk!

We can interrupt self-defeating thoughts by redirecting to positive ones. 

Look, I’m not saying we’ve got to be perfect all. the. time.

We are human after all. Flaw is a part of our design.

But –

If we can begin to be conscious of these thoughts and redirect ourselves to choosing new thoughts, this is the start of a beautiful new life…

It’s as simple as catching yourself the next time you tell yourself: “Ugh, I’m so stupid…”, taking a pause (maybe a deep breath) and then re-telling yourself:

“Okay, I’m not stupid, it was only just a mistake. I’m actually a smart human who makes great choices. We’re all entitled to mistakes.” 

Manageable, right?

And the more we can get into the habit of catching ourselves, and redirecting ourselves, our brain will begin to change… And a new default mode takes over the subconscious mind!

I Used To Tell My Students

“Would you say those things to your best friend?”

The answer is almost always no. 

It’s easy to show compassion to our friends, why is it so hard to show compassion to ourselves?

I’m going to let you in on one last secret: You will be the best and longest friend YOU will ever have. 

You will always be there for you.

So, nurture the friendship you have with yourself well. It’s the most important friendship you’ll ever have. 

With love,

Miss T.

Compassion, Kindness, Mindfulness, Mindset

The Only Sure Path To Happiness: And The Biggest Mistake Most People Make When it Comes To Making Others Happy

Cassandra Troughton

“Why should my happiness depend on the thoughts going on in someone else’s head?”

– Ralph Waldo Emerson

I didn’t always understand this.

I grew up in a world that promoted caring so much about others opinions. Caring about fitting in at school. Caring about fitting in with co-workers at the new job.

I used to adopt this mindset too.

I cared a little too much about what others thought of me.

So much so that I would stuff my opinion to prevent any friction.

This Mindset Becomes Rooted in Our Subconscious.

Before long, we stuff our truth and change who we are just to fit without thinking too much of it…

It becomes a natural reaction.

It took me a long time to break free from this mindset (Still not perfect, but I’m working on it).

To understand that I’m my own human and my happiness should not depend on what other think of me. What their perceptions are. Or their pre-conceived notions.

It is only their perspective after all.

Perspective is Only Perspective.

Not absolute truth.

Maybe that persons truth… but it’s not mine.

And so, no one, not you or I, should have to change themselves or hide their opinions just to fit in. To care about what someone else thinks. To make that person happy.

You deserve to be you.

And I deserve to be me.

That is the only real path to happiness…

Being Our Authentic Selves.

With love,

Miss T.

Compassion, Education, Environmental, Kindness

How To Celebrate Earth Day With Your Kids: Including 5 Revolutionary Reads For You And Your Child!

Cassandra Troughton

Earth Day is around the corner! (Quite literally… TOMORROW!)

It is personally, one of my favourite days of the year!

Want to know why…?

Because no matter who you are, what background you come from, no matter your differences, we share one commonality…

We are ALL inhabitants of this planet we call home…

And it is up to us to care for and maintain this home!

We have the ability to impact the Earth, AND it’s future generations.

We can TEACH the young kids in our lives to love and respect the Earth.

We can teach them WHY its important to do so!

And so I ask:

How will you choose to teach them this?

There are SO many ways to influence our kids!

But, if you need a little help with some inspiration…

Check Out These Revolutionary Reads About Caring For Our Earth:

#1: Touch the Earth – Julian Lennon


The first few book recommendations are part of a series. ‘Touch the Earth’ is the first book of this 3-part series, written by John Lennon’s son, Julian Lennon! Julian takes kids (and big kids like myself) on an adventure of the Earth in the ‘White Feather Flier’ airplane. On these travels, he shows us how we can all make the Earth a better place.

Fun Fact: The name of The White Feather Flier is inspired by his father and his humanitarian efforts.

#2: Heal the Earth – Julian Lennon


In the second book of this series, Julian takes us on another adventure of the Earth in the ‘White Feather Flier’! This time, we learn the importance of caring for our worlds water supply and how to reverse some of the damage that humans have already done to the Earth.

He reminds us its not too late to make a difference!

#3: Love the Earth – Julian Lennon


In this final book of the series, Julian Lennon teaches us to use the power of love to protect the Earth and its inhabitants! He shows us that all parts of the Earth are connected and why it’s important to help other creatures that need it. The Earth is more than just a home for humans…

He reminds us that we can solve any problem if we just work together!

#3: The Earth Book – Todd Parr


This fun and simple book is filled with ways that we can take care of the Earth! Todd Parr is a funny and inspiring author! We can all learn a thing or two from him.

Fun Fact: This book is printed on recyclable materials and nontoxic soy inks!! He practices what he preaches!!

#5: The Lorax – Dr. Seuss


This book is a classic that never gets old… Even Dr. Seuss knew way back then of the importance of the Earth and it’s trees! A beautiful reminder of the tragedies that could happen if we neglect our Earth and cut down trees at an alarming rate!I resonate with the Lorax… As a being who also “speaks for the trees!”


I hope you enjoy the inspiration from these books!

I’ll leave you with one final thought…

Kids learn more from what we DO, rather than what we SAY…

The learning doesn’t stop after reading these books.

Please don’t think:

“Okay, I did my part. Now I’m done…”

It doesn’t work like this.

Go out in the world and actively do something to make it a better place for all of us to live.

Kids learn through involvement! And they learn from your actions!

So, I ask one more time…

How will YOU teach them how to care for the Earth?

With love (for you and for the Earth),

Miss T.

Compassion, Education, Kids, Kindness

Saying Goodbye To My Students: And What I Learned About Impacting Little Lives

Cassandra Troughton

January 7, 2022 was the last time I set foot in my school…

I’ve been on a leave for the last 3 months trying to gain some clarity about life and the kind of work I want to pursue.

I never planned to be an Educator forever.

What kept me there so long was the kids.

The lives that I touched. The lives that touched me…

Saying Goodbye Isn’t Easy.

I never really had a chance to say goodbye.

My leave was sudden and it happened just before the kids came back from Christmas break.

I spent the last 3 months worried and wondering:

“Do they think I abandoned them?”

I didn’t want to leave them with that impression.

I wanted them to understand how much I love and care for them.

Just, this departure was something I had to do… for me…

Is that selfish?

I don’t believe so. But I still struggled with this question in my mind.

I spent the last 7 years of my life putting my students well-being ahead of my own.

It was time for me to care for myself.

But, I needed to see them. To explain to them myself.

To be real with them.

So Yesterday, I Went Back.

I spent the afternoon volunteering at the school.

I got to see so many friendly faces!

I heard my name echo in the school hallways…

“Miss T!” You’re here!”

My heart filled with joy of all the beaming little faces.

Happy just to see me.

I spent the afternoon helping out and catching up.

I finally had my closure.

And I realized something while I was there.

I realized that just because I love these kids, it doesn’t mean I need to WORK at the school to be with them.

To help guide them. To make a difference in their lives.

I can still be that person – a role model for them – by being my authentic self.

Even if that authentic self is no longer an educator. No longer their Educator.

It’s Not The Title That Matters.

It whats in your heart and what you do with it that really matters.

And so, I decided to go back every second week to volunteer.

To give them the love they deserve.

I don’t want the job. But I want the kids.

I want to show them that they can always count on Miss T.

That I will always be there for them.

Educator, or not.

With love,

Miss T.

Compassion, Education, Kids, Kindness, Mental health, Mindfulness, Uncategorized

I See You: You are MORE than Just a Number

Cassandra Troughton

Miss T, here!

I just finished re-reading ‘The Power of Moments’ by Chip & Dan Heath. (If you know this book, awesome! If you don’t… get yourself a copy!… There’s a reason I read it a second time around! :P)

I first read this book 2 years ago. One day recently, I started thinking about it. How I wanted to read it again. And refresh my memory of its many lessons.

Two days after that thought, the book ended up on my boyfriend’s doorstep… randomly, through a book exchange he was a part of… 

Talk about synchronistic!! 

I took it as a sign to start reading it again. It was just as good the second time around!

‘The Power of Moments’ a wonderfully inspiring book about how we can capitalize on and craft moments that have the power to be life-changing. (More on HOW in another blog post… :P)

One of the biggest takeaways from this book was:

The Power we have to Create Moments Through Simple Connection.

It is so easy for us to get lost in our day-to-day mundane tasks. We go through the motions; Do our jobs and cross things off our daily list.

Students, clients, and fellow staff members become 2 dimensional characters to us. It’s easy to forget there’s more beyond the surface of the people we interact with daily.

I know for myself, after working with the same students each day, it’s easy to lose sight of the human being behind the student. Too easy to focus on the daily to-do’s. Especially when it feels like there’s a million of them…

But the truth is: Our students, our kids, our coworkers, are more than just a number, or a ‘to-do’ to cross off a list. 

They have their own identity. And with their identity, comes a whole background of experiences and moments that shaped them into who they are.

It is important for us to acknowledge each individual identity. After all, we are all different in some way. We’ve had different experiences that all led us up to this one moment. HOW we got here matters just as much, if not more, than the fact that we are here. 

Its our human nature to want to be seen and heard. To be noticed and acknowledged.

The authors of this book suggest a reframe to our thinking… 

Instead of always asking
“What is the matter with you?”,


we simply ask instead
“What MATTERS to YOU?”

See how powerful that statement change is?

We get lost trying to assess and fix problems, we often forget to consider the individual as a whole.. Their feelings and their experiences.

I wanted my students to know that they were loved and heard. I wanted them to feel appreciated, down to their very core.

During a Wednesday afternoon in Mindfulness Club, I brought in different coloured sheets of paper, markers, and crayons. I explained we would be mindfully working on a little project called:

“What matters to me!”

I reminded all of my students that although we are all in the same place, we all have different stories and backgrounds. There are certain things and experiences that make us, us. And how important all of our individual stories are. How those stories deserved to be acknowledged. 

And so, we all had the opportunity in Mindfulness Club, that day, to create our own “What Matters to Me” poster (myself included!) so that everyone around us could see our stories. So they could see what lies beneath.

A one-day-project, turned into a whole-month-project!

Because my kiddos had so much they wanted to share about themselves!

They shared about their families and their experiences. About certain memories that stood out in their minds. About the things they liked and the things they didn’t. Some were personal. Some were sad. 

All were so very beautiful in their own ways.

I learned a lot of things that day. About my students… About our own stories…

About making sure those stories are heard and understood. 

What I’ll remember the most about that day, is the way their eyes lit up just because someone listened…

I really do believe it is as simple as acknowledging those around us. 

Seeing them… I mean, really seeing them. 

We all deserve to be seen.

And the most wonderful part about that…

Is that WE have the power to give others the acknowledgement they deserve…

…the acknowledgement they need.

With Love,

Miss T.