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Self-Compassion: Do you talk to yourself as you talk to your friends?

“Treat those around you as you would like to be treated.”

That golden rule we have all known and heard of. But how often do we apply the same rule to ourselves?

It was 9:15 and I had an appointment that started in 10 minutes. My alarm went off but I on today of all days I snoozed it. I quickly threw on some yoga pants, ran a brush through my hair and while looking at myself in the mirror that bully that I know all too well started to appear.

Back to School: Tips for Families to Help Adjust to Another Unpredictable School Year

This year many parents are looking forward to in-person learning for their kids. Maybe you’re also feeling a little nervous with all the unpredictability of the pandemic. I’m with you! We’re talking up first grade to our recently homeschooled kindergartener as well as getting our pre-schooler ready for his first school year. We are pulling out all the stops to help with the inevitable separation anxiety we are likely to face after no child care for 17 months, no structured school schedule, and two self employed parents tirelessly balancing work with our children’s demands.

Your Body: Value vs. Goals

Your best friends just texted you to see if you’d like to go to dinner, but you’re on week 2 of your quest to lose 30 lbs in three months. Your goal has become your obsession and fixation over the past 14 days, and you know that you will break your calorie intake for the day if you go. You’ve worked too hard to let up off the gas now. So, you reply “no” and decide to do another intense workout instead, all while wishing that you could have gone. 

Incorporating Mindfulness Into Daily Practice For Stress Management

Clients often tell me that meditation is difficult for them, unhelpful to manage their stress, or they just plain feel awkward implementing it. They say, “I tried meditation when I felt angry, sad, or anxious, but it didn’t work.” This is where mindfulness can be effective to help manage daily stress and improve mental health symptoms as part of one’s daily routine. Mindfulness is a skill that helps us to increase a level of awareness about our thoughts, feelings, and physical sensations to help and the situations we are currently experiencing.

Getting to the Root of Consistency with Weight Loss

Are you in the constant process of trying to lose weight, going on a diet, then putting the weight back on and more?  There can be multiple things going on in your body that is preventing the weight loss if you continue to try and nothing is coming off. But if you can actually lose some weight but cannot seem to keep it off you likely need to dig deeper to what is preventing you from being consistent and continuing with the habits you adopted.

Using Your Body as an Ally to Work with Stress

You know what it feels like. Your heart is pounding, hands are shaking, and sweat is dribbling down the sides of your face.  To some, it may feel like clenching fists, increased heat in the face and body, or a tightened jaw. Despite these physical sensations attributing to different emotions, the reality remains the same.  You are entering a state of body crisis. This is a state where you become emotionally overloaded with stress. To better understand how to work with this uncomfortable experience, it’s best to first identify what we’re working with.

Nutrition for Anxiety Management

For those who suffer from anxiety know the symptoms can be quite overwhelming. Along with Cognitive Behavior Therapy and possible pharmacologic interventions, nutrition can play an important role in anxiety management.

First and foremost, try and consume the right amount of calories. Too many or too little calories can increase anxiety symptoms. Practice mindfulness along with becoming in tune with hunger and fullness ques to work towards finding your calorie zone. 

New Year, new focus on Diet and Nutrition

As the New Year rolls around all you see is “New Year, New You” all over advertisements. But it’s not as easy as adding a supplement, getting a gym membership or restricting a specific type of food. I like to think of the New Year as a fresh start to transform your mindset, diet and lifestyle to a healthier and happier you.

Communication is Key

How often have you wondered what someone else was thinking? Do you ever think someone hasn’t heard what you said? Were they hearing you, but not really listening? Are you communicating what you want and what you need?

The truth is, we are not mind readers, we don’t know if people heard us, and sometimes, (alright fine, most times) we don’t say what we mean despite our best intentions.

What’s the Point

You come to counseling sessions week after week and talk, talk, talk. Some weeks are better than others, but nothing seems to be changing. You’re tired, you don’t want to come, and you think “I’m wasting my money, time, and energy on this.” You call your therapist and inform him or her that you’ve decided to try something different because you just don’t get the ‘point’ of therapy.