Mindfulness Practice

Mindfulness is the cornerstone of adequate coping. Invite your head to where your feet are. By focusing on the present moment, we can break free from the grip of anxiety and depression that keeps us trapped in the past (depression) or future (anxiety). With mindfulness-based practice, you'll learn how to bring your full attention to the present moment so you can enhance your quality of life.

Take deep slow breaths to slow the body, slow the rate of your breathing, and heart rate.
Notice your presence in the room, the pressure of your feet on the ground, your arms resting on the chair, and the position of your hands, stay aware.
Take a few seconds to notice the moment. What is happening around you? Become aware of the safety of the moment, notice that there is nothing threatening you, that perhaps nothing is really happening, is it quiet? Is anyone or anything trying to get your attention? Notice that you are safe.
Work with your 5 senses to notice qualities of your environment to get into the room. For example: color of the wall, texture of the chair, temp of room, feeling of breath going in your nose, sound of your exhale, lights, colors, smells etc....
Continue to sit with a small corner of the world until your system settles down

Physical Comfort Getting physically comfortable can also help with being in the moment and curbing emotional discomfort. It is important to notice that what is occurring in our mind is not taking place in the moment. We do not have to give our thoughts the power to shut down our system. During these moments caring for our system is still important rest and relaxation are positive ways to meet our needs. Refer to self-care for more on this topic.

Grounding Techniques: Warm shower, bubble bath, walk, listen to music and sing along, counting, tapping, deep breathing, ispy game.

The goal is to get out of your thoughts and into the physical environment and notice what is going on in the NOW. However you can find a safe way to slow your system and bring your attention to the moment to notice that the intensity of your thoughts is not occurring now. In addition, notice that you are safe. This will allow you to restart your day and move forward in a more positive way.

Patient Resources

Meditation

Meditation can become an effective part of your self-care plan as we continue to place emphasis on building a foundation to taking care of yourself. That's why I promote meditation as part of my self-care plans. Meditation has been shown to slow both the system and the mind, helping to reduce stress and promote relaxation. It is an essential tool in managing difficult emotions and improving your relationship with yourself. Click on the "Meditation" hyperlink above to view a series of suggested meditations, scripts, and personalized meditation tailored to our work.

Positive Affirmations

Positive affirmations are a powerful technique for improving your mental and emotional wellbeing. Use these positive affirmations to help you reduce negative self-talk and overcome fear and self-doubt. This coping mechanism is designed to minimize stress and assist with stress management, so you can move forward during those challenging moments of negative self-talk. The tool is presented here to assist you in developing action steps to internalize affirmations to not only say them out loud but to take action steps to internalize them in your belief system.

Self-Care

Self-care is the foundation of a healthy and fulfilling life. Practicing self-care will help you maintain a healthy relationship with yourself, while managing and fulfilling your own needs to prevent co-dependent patterns. Self-care will also allow you to maintain contentment, satisfaction, and physical health to its fullest. Here are some ideas to add to your self-care schedule if you are feeling a bit lost this week, I hope you are able to find something new to try.

Self-Exploration

It is so important to establish a deep understanding of yourself and gain a strong foundation of self-confidence, trust, understanding, and love. Taking steps to continue to build on self-exploration will maximize your quality of life and day-to-day interactions with the world. Navigating yourself through life with a more confident presence while connecting with others, setting boundaries with what doesn't serve you, pursuing what inspires you, connecting with what feels right, and making mistakes gracefully while openly learning life's lessons. Use the resources provided to assist you on your journey.

Spirituality

The power of spirituality can play a role to help heal and transform our lives. Through connecting with something greater than ourselves can allow us to find inner peace, hope, and a sense of purpose. This space will provide you with some resources to further your self-care plan and actively practice some ideas on this dimension. Remember, use what serves you, and leave the rest behind. Take this as an opportunity to connect your mind, body, and soul and find the healing and love that you deserve.

Grief and Loss

Look here to find some resources to provide support through the difficult moments of grief and loss. It offers guidance on how to fill the void and find connection, along with positive reflection to help you move forward positively and find acceptance. With sometimes a shift in thought, or validation of feelings, you can work through your emotions and learn how to cope with this difficult time.

In addition, take some of the ideas on how to make connections with your loved ones to fill the void on a more spiritual level. Use the resources provided between our scheduled sessions to assist with your progress.

Codependency

Codependency is a pattern of behavior in which a person prioritizes the needs and feelings of others over their own, often to their own detriment. It manifests in a variety of ways, such as enabling unhealthy behaviors, feeling responsible for others' emotions, and having difficulty setting boundaries. Codependency can be a result of past trauma or learned behavior, and it can have a significant impact on one's relationships and overall well-being. Use this page to further your understanding, and to begin your journey of recovery.

Boundaries

Personal boundaries are important because they help us establish and maintain healthy relationships with others. They allow us to communicate our needs, desires, and limits, and help us to feel safe and respected in our interactions with others. Without boundaries, we may feel overwhelmed, taken advantage of, or disrespected, which can lead to negative emotions and strained relationships. Lets use this page as a resource to make improvements in this area.

Inner Child

Our inner child is the part of us that holds our childhood memories, emotions, and experiences. It's the part of us that still feels the joy of playing, the wonder of discovery, and the pain of hurt. Nurturing our inner child can help us heal past wounds, find joy in the present moment, and connect with our authentic selves. Engage in the exercises on this page to connect with your inner child to see what needs they have.

Chakras

Chakras are believed to be energy centers in the body that can affect physical, emotional, and spiritual well-being. When these energy centers are blocked or unbalanced, it leads to various health issues. Healing practices such as meditation, yoga, and Reiki aim to balance and activate the chakras, promoting overall health and well-being. Use this page as a reference to further your knowledge regarding this theory of healing.

Music Therapy

Music therapy is a form of therapy that uses music to address physical, emotional, cognitive, and social needs. It can be used to improve communication, reduce stress and anxiety, and promote overall well-being. Music therapy can be beneficial for people of all ages and abilities. I share some of my favorites that are relatable to many topics that come up during treatment planning that can assist in processing on your healing journey.

Breathwork

Breathwork is a form of therapy that utilizes intentional breathing techniques to enhance overall physical, mental, and emotional health. It is beneficial in reducing stress, anxiety, and depression, while also increasing energy levels. We use breath work to maintain a sense of control and safety while feeling emotions to adequately process as needed.