L’Taundra Everhart of BYG! Mixed Greens For The Soul On How Each Of Us Can Leverage The Power Of Gratitude To Improve Our Overall Mental Wellness
An Interview With Shawna Robins
Self High-Fives — When you catch yourself doing something right, give yourself a high-five — mental or physical, dealer’s choice. When we mess up, it’s important to avoid the shame spiral. Focusing on the thing you did right allows for positive self-talk and rewriting of the self-critical neural pathways. This strategy focuses on developing a kinder, more compassionate relationship with self, which is fundamental to our emotional wellness. It also involves recognizing, processing, and validating our own feelings, even when they’re difficult. This requires giving yourself grace.
As we all know, times are tough right now. In our post-COVID world, we are also experiencing what some have called a “mental health pandemic”. What can each of us do to get out of this “Mental and Emotional Funk”? One tool that each of us has access to is the simple power of daily gratitude. As a part of our series about “How Each Of Us Can Leverage The Power Of Gratitude To Improve Our Overall Mental Wellness” I had the pleasure of interviewing L’Taundra Everhart.
L’Taundra Everhart, M.Ed., founded BYG! Mixed Greens for the Soul, LLC in 2021 to empower others through accessible wellness practices. As an educator and journalist, she witnessed how de-stigmatizing mental health narratives can be transformative. Her company promotes the blending of traditional therapy with positive psychology and lifestyle medicine, to cultivate gratitude through practices like journaling and nature immersion. Mixed Greens provides an inclusive sanctuary where diverse voices can process emotions, gain clarity through human connection, and practice self-compassion strategies that elevate wellness. Whether navigating trauma or daily stressors, Mixed Greens warmly welcomes all who are on a journey toward mental and emotional freedom.
Thank you so much for doing this with us! Before we dive into our discussion, our readers would love to “get to know you” a bit better. Can you share with us the backstory about you and about what brought you to your specific career path?
Hi Shawna. I’m thrilled to share my ideas and personal journey with Authority Magazine and its readers. Thank you for this incredible opportunity!
My path as a business leader is rooted in a lifelong devotion to education, an innate passion for news and information, and the drive to empower others through wellness practices that help heal trauma.
I began my professional career in the late 1990s as a newspaper reporter. In this role, I bore witness to the transformative power of sharing raw, personal narratives. Giving voice to mental health struggles helped shatter stigmas and inspired change.
After years of walking the frontlines as a journalist, I found my calling in the classroom, transitioning into K-12 education. For two decades, I served as a licensed administrator and high school teacher, honing expertise in nurturing the social, emotional, and behavioral well-being of students and their families.
Inevitably, my professional experiences converged into one harmonious vision. In 2021, with the founding of my company, BYG! Mixed Greens For The Soul, LLC, I created a comprehensive portal for all things wellness. We offer services like online and in-person classes, free videos and tutorials, and guided journals, to build capacity in the areas of mental, emotional, physical, social, and spiritual wellness.
Can you share the most interesting story that happened to you since you started your career?
One story that sticks out vividly occurred about five years ago when I was working with a new therapist named “Sarah.” Despite her excellent credentials and friendly demeanor, I noticed she seemed anxious and lacked confidence in her new role.
I provided some training and made sure to regularly check in, compliment her work, and offer support. From my perspective, this was just standard operating procedure. However, a few months in, “Sarah” opened up about how my management style was transforming her work experience.
She shared about previous toxic workplaces with harsh bosses that had left her defeated. But my approach of providing affirmation and positive feedback was exactly what she needed — it turned out her primary “love language” was Words of Affirmation.
I was stunned. While familiar with love languages, I hadn’t consciously tailored my approach to her needs. I was simply treating her how I wished to be treated — with empathy, compassion, and authentic appreciation for her talents.
“Sarah’s” story drove home the profound impact seemingly small gestures can have. By taking the time to understand her communication preferences and insecurities, my words of gratitude and affirmation unlocked her potential.
It was a powerful reminder that, as a leader, I have to nurture the individual, not just manage the role.
Can you please give us your favorite “Life Lesson Quote”? Why do you think that resonates with you? Do you have a story about how that was relevant in your life?
My favorite life lesson quote comes from R.J. Palacio’s book, “Wonder.“ It states, “I think there should be a rule that everyone in the world should get a standing ovation at least once in their lives.”
To me, this quote speaks to the profound human need for gratitude through recognition and appreciation. When you think about it, standing ovations often occur in the most unexpected places for the most unexpected people.
For instance, I’ve witnessed standing ovations for a mother in church on Mother’s Day, rising to be recognized by the congregation, and for a child with special needs crossing the graduation stage after years of battling cognitive and physical challenges. During these moments, it was easy to see that the standing ovation was equally beneficial for the recipients and the givers.
I’m sure this quote will remain relevant in my life because it highlights communal empathy, and a chance to step outside myself to recognize the challenges and achievements of others. It’s the stuff that makes me teary-eyed.
Is there a particular book that made a significant impact on you? Can you share a story about why that resonated with you?
Besides “Wonder,” a book that made a significant impact on me was Toni Morrison’s “Paradise.” I’ve read it a few times, and I have learned something different each time. During this last read, my understanding of gratitude and relationships deepened.
In the novel, Morrison presents gratitude with a double-edged sword. The folks in the town of Ruby represent the dark side. They’re so protective of what they’ve built that they become hostile to anything and anyone that’s different. It makes me think about how sometimes the things we’re most thankful for can make us narrow-minded and ungrateful.
The women at the convent represent a brighter side. Their gratitude is quieter but more profound. They’re thankful for each other, for small kindnesses, for the chance to heal. These women make me realize that gratitude doesn’t always have to be big.
Are you working on any exciting new projects now? How do you think that will help people?
Yes, we have some new guided journals that I think will help a lot of people. Of the five guided journals we offer on Amazon, “Deeper Connections” features 30 writing prompts that are like little nuggets of wisdom. Each one is carefully crafted to get you thinking deeply about yourself and your relationships. The “Deeper Connections” guided journals help you dive into who you are, what matters to you, and why. We even feature something called the FRAME Method to help you evaluate your current friendships and associations.
Another guided journal, “Towards Conscious Motherhood,” is also a great tool for anyone who has children and faces the challenge of finding quality time for themselves and their family. It features six weeks of individual and family writing prompts and activities to enhance the wellness journey, and to foster better habits.
In general, if you’re one of those people who haven’t kept in touch with friends and family the way you intend, or if you think self-care is just manicures and bubblebaths, these journals are for you. They nudge you to reflect on your relationships and to build your mental health knowledge and skills.
From a practical perspective, using our guided journals is also a way to do a digital detox. There’s something to be said about the the mental engagement and encoding that occurs when we put pen to paper.
None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?
When you ask about the people who’ve helped me along the way, my mind immediately goes to my education. It’s been an incredibly important thread in my life, woven by some amazing people.
So, of course, I’ll start with my mom. Every Sunday, she’d sit there with not one, not two, but five newspapers spread out around her. As a kid, I watched her pour over those pages, and I didn’t know it then, but she was planting seeds of curiosity and learning in me. That image of her, surrounded by all that knowledge, stuck with me all these years.
I’ve also been incredibly fortunate to have mentors who just opened their doors wide and said, “Come on in, see what this is all about.” They let me shadow them, and that was like getting a backstage pass to the greatest show on Earth. They weren’t just teaching me; they were letting me harness their gifts while I figured out my own path.
One memory that really stands out is when I left my journalism job. I was a substitute teacher toying with the idea of becoming a certified teacher, and I mustered up the courage to ask Science teacher, Allen Settles, if I could share his room. Just observe, you know? Well, guess what? That “observation” turned into practically a whole school year! Before I knew it, I wasn’t just watching — I was in the thick of it. Decorating the room, planning lessons, being inspired by kids, and even teaching a bit.
What I learned in Allen’s classroom was how to reach people at their core, at that emotional level where real connections happen. It was like watching a master craftsman at work. And that made sense because he had been a shop teacher before the school district got rid of the program. The love, the discipline, the sheer artistry of gratitude that he brought to teaching was something else.
Fast forward to more recent times, when I’ve had the opportunity to shadow business leaders. They too have been gracious and inspirational, offering both practical and institutional knowledge. Through the sit downs, lunches, and drinks with my friends and mentors in business, I’ve consistently learned about thought leadership, accountability, finance, and all those skills needed to effectively run a business.
When I look back at my journey, I see those who believed in education not just as a means to an end, but as a powerful force for good. They showed me that lasting transformations are made through lasting connections. I am grateful for that, and I pass it on every chance I get.
Ok, thank you for all that. Now that we are on the topic of gratitude, let’s move to the main focus of our interview. As you know, the collective mental health of our country is facing extreme pressure. We would like to explore together how every one of us can use gratitude to improve our mental wellness. Let’s start with a basic definition of terms. How do you define the concept of Gratitude? Can you explain what you mean?
Sure, gratitude can definitely help us when it comes to mental wellness. I’ll give you my comprehensive definition and thoughts, and you let me know if there are other questions.
Gratitude is more than thank-you notes. It’s the affect, disposition, mood, practice, and/or coping skill that causes us to really appreciate the positive things in life, big and small. It’s about using mindfulness, and finding joy in the “small wonders” that often get overlooked in the daily grind.
For me, practicing gratitude is a way to hit the reset button on my perspective. It’s easy to get caught up in what’s going wrong or what I wish was different. But when I intentionally shift my focus to the good stuff I have in my life right now, it allows me to reframe things in a more positive light.
One of my favorite ways to tap into gratitude is going for walks around my local park. I try to be really mindful at those times — using all my senses to soak in the nature surrounding me. The colors, the fresh air, the birdsong, the warm, bold sun. Taking those moments to ground myself, and feel that oneness with my environment, always leaves me with a profound sense of appreciation for life.
That’s actually the power of gratitude. It pulls you out of the negative spin cycle and connects you back to the simple abundance around you.
Why do you think so many people do not feel gratitude? How would you articulate why a simple emotion can be so elusive?
This is a great question. I think I have both a popular and unpopular response, if that’s possible. Here are my thoughts:
- We’ve boxed gratitude into a corner of polite thank you’s and holiday rituals. Just look at the card section online or in the drug store. It’s like we’ve forgotten that gratitude is an everyday tool for wellness. Instead, we’ve relegated it to shiny, glitter filled cards, mugs, and magnets.
- Due to the crazy juggling act we’re all doing — being a spouse, a parent, an employee, you name it — gratitude simply gets forgotten. It’s not a priority. Sometimes we’re stretched so thin that gratitude feels like one more thing on the to-do list. It’s easy to push it so far down the list that it never gets done. It’s the reason you buy someone a gift or card and never give it to them.
- We are part of what I call the “more culture.” We’re always chasing the next big and best thing. The next promotion, the next gadget. It’s hard to appreciate what you’ve got when you’re always looking for more.
- Gratitude takes vulnerability. It means admitting that we depend on others, and in our “pull yourself up by your bootstraps” world, that’s not always comfortable. In some cultures, corporate and familial, there’s a misconception that being grateful means you’ve chosen to ignore the tough stuff.
- Practicing gratitude requires high emotional intelligence. When you recognize how the world impacts you and your emotions, and the reciprocal impact you have on the world, you understand the significance and magnitude of gratitude. Considering that by many accounts most of us lack high emotional intelligence, incorporating gratitude into our lifestyles might be a challenge.
This might be intuitive to you but I think it will be constructive to help spell it out. Can you share with us a few ways that increased gratitude can benefit and enhance our life?
Of course, there’s so much research out there, going back 20 years or more. Findings show that gratitude can enhance physical, mental, social, and emotional wellness. The benefits of practicing gratitude include:
- Improved coping skills
- Better sleep quality
- Better social relationships
- Lower blood pressure
- Increased neurotransmitters or “happiness chemicals” in the brain
- Lower instances of depression
- Improved immune function
- Boosts in workplace satisfaction and commitment
- Decreases in employee turnover and absenteeism
Let’s talk about mental wellness in particular. Can you share with us a few examples of how gratitude can help improve mental wellness?
Yes, I love talking about trauma and how to “rewire” the brain through positivity and other methods. Here’s what I’ve found over the years: Aside from boosts of the “happiness chemicals” in the brain called Dopamine and Serotonin, practicing gratitude also triggers Oxytocin, the “love hormone,” and this helps people make social connections. Likewise, scientists have suggested that by activating the reward center of the brain, gratitude exchange alters the way we see the world and ourselves. The Mindfulness Awareness Research Center of UCLA shows that gratitude changes neural structures in the brain, making us feel happier overall.
On a personal note, I can tell you that I would not have been able to start my business without a shift in mindset. I went from seeing the glass as half empty to seeing it as half full. Sounds cliche but it wasn’t until I made that mental shift that opportunities started to open for me. Once I incorporated more positive emotions like gratitude and mindfulness into my life, I found myself exploring novel ideas. This exploration allowed me to interact with people and resources that I would have otherwise never known. This exploration also led me to implore practices like journaling that have allowed me to monitor and track my emotions and progress. Anything natural and healthy, that helps you do that is a wellness booster!
Ok wonderful. Now here is the main question of our discussion. From your experience or research, what are “Five Ways That Each Of Us Can Leverage The Power Of Gratitude To Improve Our Overall Mental Wellness”? Can you please share a story or example for each?
For sure. Here are “Five Ways” to boost wellness by using our BYG! Practical Gratitude Strategies (see video companion):
1 . The Plot Twist — Next time you’re facing a facepalm moment, try this: Yell “Plot twist!” and reimagine it as the juicy turning point in your blockbuster life story. This strategy is a cognitive exercise, involving how we perceive and interpret events. It’s about shifting our mental narratives and thought patterns for growth.
My story: I moved to a new city about four months before the Covid-19 pandemic hit America. I was patiently awaiting an awesome sofa that I’d found at a local furniture store. It was scratch proof for my dog, comfy, oversized, and just the right color combo of sandstone and teal. As I waited and waited for its delivery, I was eventually told that I would not be getting the sofa due to “supply chain issues.” And, you guessed it, I had already sold my old sofa. So, “Plot Twist!” After visiting some local spots to see what they actually had in-house, I settled on a totally different color scheme and sofa style. It’s not what I initially wanted but the new sofa turned out to be just as durable and comfy. And, it beats sitting on the floor.
2 . Appreciation Bombs — Pick someone — anyone — and drop an appreciation bomb on them. A text, a voice note, a carrier pigeon, whatever. Just tell them why they rock your world. This strategy helps us work on strengthening and nurturing relationships and social bonds which is central to social growth.
My story: I sometimes follow up the most routine tasks with sincere thank you texts and personal phone calls. If I can do it in person, even better. Sounds old-fashioned but it works. Here’s a simple example:
Me: “Hey, Riley, did anyone tell you how awesome you are?”
Riley: “You mean in general or just today?”
Me: “Well, of course you’re amazing every day. But I’m talking about how you single-handedly ran yesterday’s meeting, took that lady’s complaint, and managed to actually take a bathroom break!”
Riley: (Bashful smile)
3 . ‘Ordinary’ Treasure Hunt — Your mission, should you choose to accept it, is to uncover three ‘ordinary’ things that are actually extraordinary. ie) the perfect shaped avocado, the first sip of immaculate coffee in the morning, or a warm smile from a grouch. This strategy helps us develop emotional awareness and the capacity to experience joy and contentment in life’s small moments, which is crucial for emotional growth.
My story: I love uncovering ordinary things in nature like the way crystals form on windowpanes or tree limbs on a frosty morning. I know I will never see the same two formations ever in life. That is amazing to me and worth taking a pause.
4 . Time Traveller’s Triumph — Time to hop in our mental sports car, and gun it to 98 mph! Zoom back to a time when you thought you couldn’t handle the heat but ended up being the kitchen’s master chef. Remember, if you’re watching or reading this, you’ve made it through 100% of your bad days. This strategy helps us with both mental and emotional growth. Mentally, it involves memory recall and cognitive reframing of past events. Emotionally, it builds confidence and resilience by connecting with positive feelings from past successes.
My Story: Over the years, I’ve planned many parties and events, and of course, there’s always those who don’t RSVP but show up with guests. Once, during a “classy” event, everyone loved a crab bisque that I had made. When I saw the number of people who wanted a bowl — just about everyone — and the amount that was left, I made a sharp left to the kitchen. I quickly changed the theme to “small dinner plates,” allowing everyone to “sample” the remaining food! My guests bought it and everyone seemed pleased.
5 . Self High-Fives — When you catch yourself doing something right, give yourself a high-five — mental or physical, dealer’s choice. When we mess up, it’s important to avoid the shame spiral. Focusing on the thing you did right allows for positive self-talk and rewriting of the self-critical neural pathways. This strategy focuses on developing a kinder, more compassionate relationship with self, which is fundamental to our emotional wellness. It also involves recognizing, processing, and validating our own feelings, even when they’re difficult. This requires giving yourself grace.
My Story: Recently, after a long, exhausting day at work, I picked my dog up from the vet, where she’d gotten her teeth cleaned and received some extra care. Despite my fatigue, her constant kisses and insistence of cuddling after our walk reminded me to pause and take a break. It dawned on me that my dog wouldn’t seek comfort if I weren’t doing something right. So I gave myself a high-five for being a worthy dog mom.
Is there a particular practice that can be used during a time when one is feeling really down, really vulnerable, or really sensitive?
Yes, these are the times when we need an extra dose of self-care and nurturing, for sure.
As I mentioned earlier, journaling is one of my go-to practices when I’m feeling really down. There’s something incredibly therapeutic about getting my thoughts and feelings out of my head and onto the paper. It allows me to process emotions in a contained, private space without judgment.
I also enjoy nurturing my closest friendships and participating in sister circles (yes, men can join too but you have to call it something else). Having that trusted space to share openly, receive empathy and supportive wisdom from others is so healing. We’re reminded that our painful experiences and raw emotions are part of the human journey. Plus, a good laugh with close friends can sometimes be the best medicine.
Another idea (that I admittedly need to become better at) is intentionally using my photos to create a visual summary of blessings. This can consist of before and after shots, a photo collage, themed shots, or time-lapse shots. Sharing the pics with gratitude captions on social media might even fuel something among your tribe, or you may choose to keep them in a personal file on your desktop.
Do you have any favorite books, podcasts, or resources that you would recommend to our readers to help them to live with gratitude?
Yes, there are so many things to add to our mental health “toolboxes” like videos, podcasts, books, doctors, therapists, friends, family, and sites like MixedGreensForTheSoul.com. Remember to be intentional about what you add to your toolbox and know the purpose of the tools and how to use them. If people are a resource for you, be sure that you offer reciprocity in terms of time, skills, and commitment.
Here’s a short list of videos and the resources for some of the ideas and solutions we discussed today:
VIDEO RESOURCES
Louie Schwartzberg’s video is inspiring. It’s called, “Nature. Beauty. Gratitude.” Schwartzberg is a time-lapse photographer who has been practicing gratitude for 30 years using this technique. 25 million views on the YouTube channel shows that he has inspired many.
A Moving Story About Gratitude video was created by Meir Kay, a woman who shifted her thinking from being in receipt of gratitude to being the giver. This can also be found on YouTube.
PRINT/WEB RESOURCES
MENTAL
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.
EMOTIONAL
Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421.
SOCIAL
Algoe, S. B., Haidt, J., & Gable, S. L. (2008). Beyond reciprocity: Gratitude and relationships in everyday life. Emotion, 8(3), 425–429.
SLEEP
Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43–48.
LOWER BLOOD PRESSURE
Wang X, Song C. The impact of gratitude interventions on patients with cardiovascular disease: a systematic review. Front Psychol. 2023 Sep 21;14:1243598. doi: 10.3389/fpsyg.2023.1243598. PMID: 37809310; PMCID: PMC10551131.
IMMUNE FUNCTION
Bouchrika, I. (2024, June 10). 35 Scientific Benefits of Gratitude: Mental Health Research Findings in 2024. Research.com. https://research.com/education/scientific-benefits-of-gratitude
MENTAL HEALTH RESOURCES
Psychology Today Find A Therapist is a database of therapists that you can aggregate by personal preferences.
The HopeLab is an interesting organization that impact research, social justice, youth empowerment, and so much more. The provide investments, services, and sponsor research around youth mental wellness.
NAMI is the National Alliance on Mental Illness, the nation’s largest grassroots mental health organization. There are more than 700 NAMI state organizations and affiliates who work in communities to raise awareness and provide support and education to those in need. If in crisis, Call or Text 988 24 hours a day.
You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. :-)
Well, thank you. One thing that I always tell people is, “I don’t lose anything by being nice to someone else.” Although Pay It Forward was a thing in the past, I’d like to bring back something like that but with a twist. How about the BYG! Smile Syndicate (I said it here first), a group of do-gooders who go from city to city dropping appreciation bombs on unsuspecting givers of gratitude? #BYGSmileSyndicate, #BYGSmileSyndicateAmerica, # MixedGreensSmileSyndicate.
What is the best way our readers can further follow your work online?
All things wellness can be found on our website, mixedgreensforthesoul.com, or https://linktr.ee/mixedgreensforthesoul. All of our guided journals can be found on Amazon under Mixed Greens For The Soul, LLC.
Thank you for the time you spent sharing these fantastic insights. We wish you only continued success in your great work!
About the Interviewer: Shawna Robins is an international best-selling author of two books — Powerful Sleep — Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy — Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again. Shawna is the founder and CEO of Third Spark, an online wellness hub for women over 40 who want to reignite their sleep, reset healthier habits and respark their lives. Shawna is a sleep expert, hormone health expert, and a National Board-Certified Health and Wellness Coach (NBHWC). She has been featured on many podcasts including Dr. Mindy Pelz’s “The Resetter Podcast” and in Authority Magazine, Thrive Global, and The Huffington Post. A free download of her latest book can be found at www.thirdsparkhealth.com/powerful-sleep/ You can follow her on YouTube, Facebook, Instagram and LinkedIn.
