“Beyond the Couch” Season 2 Kickoff!

I’m really excited today to kick off “Beyond the Couch” podcast‘s second Season! We had such great episodes last season where we highlighted some of the ways that you can get back on track after difficult, painful, and even scary experiences so that you could recreate joy, freedom, and happiness to build a life that you want to celebrate.

I wanted to ensure that, as we continue with Season 2, we keep highlighting tips, tricks, practical resources, and insights from topic experts so that you can put the pieces together to create that life that you want to celebrate.

One of last season’s highlights include our Mindful Monday series – which I’m really looking forward to continuing and expanding upon in our second season! This season we will also introduce gratitude as a key factor in Mindfulness.

As we focus on celebrating you in your amazing life, I wanted to highlight a few triumphs. Many of you contacted me to share the ways that you were feeling stuck and paralyzed in your life. Some of you even felt like it was out of line for you to be feeling that way because you had something positive come into your life and yet it was hard to move past the anxiety or it was still hard to feel joy, excitement, or happiness enough to keep moving forward.  And many of you were feeling like nothing was really wrong but that nothing was really right or feeling good either. What stood out to me in your correspondences was that the combination of insights and information along with practical tips and tricks as well as the Mindfulness based practices really helped you find the clarity you needed to first figure out what it was you wanted in your life then to draw upon the resources and practical tools to get those things in place. In fact, several of you shared your favorite Mindfulness activity, which I’m very excited to share:

Maryanne, USA: “Mindfulness has helped me really experience my meals and change my relationship with food. Mindful eating was the missing ingredient in my weight loss efforts over the last 12 years! It has really made a difference in my self esteem and relationship with my body and with food overall.” 

Michael, Australia: “I love the practical ways that movement meditations help me focus on what my body is doing throughout the day. Mindfulness with the body scans and walking meditations have gotten me in more touch with what I’m doing and I value the way I can use the Mindful movement practice to connect with my body after a long, busy day.” 

Diane, Canada: “I have come to understand my breath. When I am just going about my day, there are so many opportunities for me to just pause and see what’s happening with my breath. Once I do, I can notice that I am participating differently in my activities. Just the awareness of breathing without changing it is my favorite – I can do it as many times a day as I want and anywhere!”  

I mentioned a few minutes ago that “Beyond the Couch” podcast will be adding a gratitude component into our Mindful Monday series this season.I wanted to take a moment and share my own gratitude for this incredible community of listeners as well as the community where I practice. Your trust in me has meant a great deal and I have tremendously valued sharing “Beyond the Couch” with you! As I was awarded the “Best Mental Health Service” award in my community last year, I was filled with gratitude at the opportunity to support so many of you in your lives and committed to sharing even more of the best of what lies beyond the couch to fill your life with celebration. This season, I dedicate the celebration to you in your amazing life!

“Beyond the Couch” has also been selected as one of the FIRST podcasts to be featured on Spotify! If you have not yet done so, please feel free to listen and, if you think others may benefit from the same, please feel free to share.

You can listen to the episode, subscribe, share, rate, and review it here! And as always: If you missed any of the episodes, they are always available via iTunes, on my website, and YouTube. Don’t forget to check out the new Spotify podcast platform for our episodes as well!

You can also click RIGHT HERE to listen now!

If you’ve found the “Beyond the Couch” episodes helpful in some way, please be sure to leave a rating and review so that 1.) I know what helps you and 2.) so that others in the same boat can find what they need.

Thank you so much for helping to spread the word through your downloads, subscriptions, ratings, and reviews. It has been incredibly exciting for me to share this with you and I am humbled to continue bringing you valuable information, tips, resources, and experts!

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

Help for Depressed Teens and Their Families

I recently joined Inside Edition in discussing the devastating impact of a deeply disturbing trend amongst teens. While the horrors of teens struggling with depression and suicidal thoughts has increased, it is important to keep in mind that help and resources are available.

The trajectory of teen suicide has noted an increase in recent years. Among 100,000 youth, 1.3 in the 10-14 year old age group and 8.2 in the 15-19 year old age group die of suicide annually, as noted by the National Institute of Mental Health. In fact, suicide is the third leading cause of death amongst youth aged 15-24 and the sixth among younger youth according to The National Mental Health Association. Each year, suicide takes the lives of 12.9% of youth, noted by the Centers for Disease Control and Prevention. Furthermore, every day, there are 12 youth suicides, according to the Centers for Disease Control and Prevention.

While these statics paint a difficult and troubling picture, awareness and preparedness can help to support teens who are struggling as well as their families. I describe some ways we can offer resources and help in my conversation with Inside Edition’s Maya Chung. Watch HERE to learn more about ways you can support your teen.

Comment below and let me know your thoughts on how we can better support our teens. Feel free to share your thoughts in our social media community so that we can create a greater sense of awareness and support!

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

Celebrate Your ‘Social Brain’ with Group Therapy!

Recently, I spent some time talking about GROUPS with Katie K. May of Creative Healing Philly. Katie K. May is a DBT Certified, Licensed Therapist for Teens in Pennsylvania.  She specializes in running groups for teens who experience anxiety, depression and self-harm behaviors, with a passion in helping clients learn to express and cope with overwhelming emotions in healthy ways so that they can move forward in life EMPOWERED and able to create their own path to happiness.

In our discussion, Katie and I explored the ways that our group connections help us to build a life we want to celebrate. In fact, groups have helped people excel in work place dynamics, school related tasks, as well as family functions. Katie shares some top tips for connecting in group therapy, below, and debunks some myths about getting started with groups.

Katie’s Top Tips:

+Our interpersonal relationships are one of the most powerful predictors of both our mental and physical health.  People are happier and healthier, with lower rates of depression and greater overall happiness when they are connected socially.

+Take advantage of the “social brain!”  We are by nature social creatures and are strongly influenced by what happens around us in our world.  Be mindful of whom you surround yourself with and the choices these people are making as you are likely being swayed by their thoughts and behaviors too.

+Practicing gratitude for the people in your lives, how they have impacted you and why they are important to you can help you feel more connected and accepted socially.  Each day reflect on something you appreciate about your loved ones and what you appreciate about this person.  At the end of the week, find some way to connect face-to-face to express this gratitude and notice how your own mood improves as a result.

I would love to hear what thoughts you have about the ways groups can help you celebrate your life! In fact, I frequently hear from “graduates” of my groups that they have gone on to silence their inner critics and surrounded themselves with people who uplift them so that they can overcome anxious, debilitating thoughts and overwhelming depression and isolation. As a result, they’ve begun to reshape the celebratory lives they have been looking to build! Be sure to share with us your hopes and goals for groups in our social media communities listed below so we can celebrate with you!

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc

Curious what I can offer you to help build the life you love? Get in touch!

Get access to more valuable content weekly here!

Assert Yourself – And Enhance Your Relationships

I recently connected with Dr. Julie Hanks for the “Beyond the Couch” podcast to talk about assertiveness tips. Dr. Hanks is a licensed clinical social worker and psychotherapist specializing in women’s emotional health and relationships. She is the founder and director of Wasatch Family Therapy, author of The Burnout Cure and The Assertiveness Guide for Women, a blogger, a local and national media contributor, an online mental health influencer, a life coach and a private practice consultant, and an award-winning performing songwriter. To learn more visit DrJulieHanks.com or connect with @drjuliehanks on social media.

Dr. Hanks and I discussed the ways that our relationships can actually be strengthened with assertiveness so that we can go on to connect in more loving, fulfilled ways with our loved ones. She shared three top tips for asserting ourselves in relationships:

1) Before you can be assertive ask yourself these four questions about the situation:

  • What do I think?
  • What do I feel?
  • What do I want?
  • What do I need?

2) OSCAR Assertiveness Tool

  • O – Observe the Situation
  • S – Sort Thoughts and Feelings
  • C – Compassionately communicate
  • A – Ask Clarifying Questions
  • R – Request Directly

3) When Communicating Choose the “Lantern Stance”

There are three communication stances: doormat (passive), sword (aggressive or passive aggressive), and the lantern.Imagine yourself standing with your feet shoulder width apart, centered and balanced, holding up a lantern as high as you can reach illuminating the situation. Envision yourself standing up straight, feeling strong and not easily swayed. Imagine inviting the person you are interacting with to step into the lantern’s light with you and ask this person to describe his or her experience and perspective.

Dr. Hanks explains that many people fear that asserting their needs will jeopardize their relationships. She goes on to describe how the five steps in asserting ourselves actually serve to improve our relationships with our loved ones.

You can access a free chapter of Dr. Hanks’ Assertiveness Guide for Women at assertivenessguide.com.

You can also listen to our discussion here. Be sure to let me know what you discovered as you tried these tips.

Curious what I can offer you to help build the life you celebrate? Get in touch!

Get access to more valuable content weekly here!

 

“Beyond the Couch” Explores the Benefits of Group Therapy!

The newest episode of the “Beyond the Couch” podcast is here!

Today, we look at the benefits of group therapy, different formats of group therapy, and how we can gain the most benefit from group therapy. You can listen to the episode here!

Don’t forget: If you missed the first few episodes, they are always available via iTunes, on my website, SoundCloud, Stitcher, and YouTube.

If you’ve found these episodes helpful in some way, please be sure to read a rating and review so that 1.) I know what helps you and 2.) so that others in the same boat can find what they need.

Enjoy these first few episodes before the next one on Thursday – we’ll be focusing on Mindfulness!

“Beyond the Couch” Is LIVE on iTunes!

I am very excited to share that the “Beyond the Couch” podcast is now LIVE on iTunes!

iTunes makes it easy to subscribe so you can get episodes downloaded immediately when they are released. I am including a short video on how to do that, below….

You can still listen on my website, SoundCloud, Stitcher, and YouTube also!

Please feel free to share as you find the episodes helpful as well.

How to subscribe to, rate, and review, a podcast on iTunes.