A Simple Tool to Help Reduce Posttraumatic Stress

Recently, I shared some information on the impact of trauma with a closer look at how posttraumatic stress disorder, or PTSD, affects us. There have been some questions as to whether these effects can be mitigating. In the last few days, I released a new Topic Expert article for Goodtherapy.org discussing one practice for helping to decrease the impact of traumatic stress.

By practicing Mindfulness for even a few minutes each day, we may begin to quiet PTSD’s hallmark alarm signals and ground ourselves in the present moment. Read the full article HERE for more information!

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

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What Does a Typical Group Look Like?

You may have heard the buzz about my upcoming Mindfulness Matters group and might find yourself wondering what a typical group is like. I thought I would give you some details so that you can see how this might help serve you in learning to more deeply connect with what you want in your life, create more satisfying relationships, and improve your sense of self-worth and love!

I start by doing an activity for the members to get to know each other so we can keep building our skills together over the course of the 12 weeks. I then begin introducing a new skill each week and using an activity or handout to help the particpants get a clearer understanding of that skill and make it applicable to them in their daily lives.

Then, I open it up to the members to:

1) provide feedback on the skill being taught that week

2) give an example of how they had successfully used a skill previously learned during the week

3) talk about a time during the week when they were unable to implement a skill and get feedback from myself and/or other group members on how they could have handled themselves/their emotions differently

4) receive feedback from the group on any other pressing issue that came up during the week and is causing distress so we can troubleshoot together and come up with ways to help them cope

Want even more information? Check out the details here!

P.S. Groups are an amazing way to lean how to express oursevles and understand that we are not alone. The Mindfulness Matters Group will run on Tuesdays from 5:30pm to 6:30pm beginning on July 11th and running through September 26th.

If this group looks like a good fit for you, contact me for more details. 

Ready to talk more about how the Mindfulness Matters group can bring you greater focus, deeper confidence, and finally quiet that inner critic? Get access HERE!

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

Get access to more valuable content weekly here!

 

Do You Have an Inner Critic Berating You?

Give Yourself Permission to Show Up Fully In Your Life!

In my practice, I see many people in the office who struggle with depression and low self-esteem who also want to get “perfect” work evaluations and be liked by everyone.

They have the idea that keeping up the image of perfection on the outside will give them the validation and praise they need to feel good on the inside. But what happens is that this positive acknowledgement is being poured into a leaky cup.

And it’s never enough.

And the very concept of relying on outside sources to fuel inner confidence becomes dangerous because then any perceived criticism or rejection becomes one hundred times more harmful.

And then they start to feel like they’re falling apart.

You CAN quiet your inner critic!

One of the first tasks we work on in my Mindfulness groups is showing participants how to recognize their self-judgments and inner critic. I use concrete and creative techniques to teach members how to recognize these judgements as a story they’ve been telling themselves that’s untrue and unhelpful.

Then, we work on practical skills to challenge these judgements and rewrite the story as a more accurate and empowered one to create confidence and improve self-esteem so that they leave the office feeling better about themselves than when they walked through the door.

And they’ve let someone see behind the mask and help them, which is critical to the healing process.

How can you begin to notice and shift judgments to improve self-esteem?

There are three steps to helping improve your confidence by practicing a non-judgemental stance:

Notice self-judgments. Gently point out to yourself that statement like “I’m a failure” or “I’m an imposter” is a judgment and not a fact. Perhaps ask yourself: “Is that true or is it a judgment?” Just notice it and let it go. Don’t judge yourself for judging – this is a natural thing and you are learning how to change it.

Encourage yourself to track judgments. In my Mindfulness groups, we use a “judgment jar” and move a marble into the jar anytime we notice ourselves or each other using a judgment. Invite yourself and perhaps even your loved ones to count or track judgments to recognize how much they are coming up for you during the day. The very act of noticing is promoting Mindfulness and will automatically help you shift from judgemental to more aware and compassionate.

Restate your judgments in a factual way. When you evaluate people, emotions, or things as good or bad, restate them as facts when you repeat them back to yourself. For example, if you say “She looked so ridiculous at work today,” you might rephrase this as “She had a different style than I do.” Describe what you see without placing opinions or emotions in the observations.

Learning to take a look at ourselves and tune into our inner critic and learning how to be non-judgemental CAN be hard. And it takes time to learn how to be self-compassionate.

Start practicing today and begin to build up your non-judgemental and self-compassionate muscles because they are SO worth it… and you will believe that too! It is one of the reasons we begin this skill so early in our Mindfulness groups!

P.S. Groups are an amazing way to lean how to express oursevles and understand that we are not alone. The Mindfulness Matters Group will run on Tuesdays from 5:30pm t0 6:30pm beginning on July 11th and running through September 26th.

If this group looks like a good fit for you, contact me for more details.

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

Get access to more valuable content weekly here!

Showing Up Powerfully in Your Life

If you have ever said…
-I can’t focus or think straight
-I can’t seem to figure out what I want
-Everyone judges me
-I’m not good enough
HELP GET CLARITY AND SHOW UP POWERFULLY IN YOUR LIFE!

The Mindfulness Matters 12-week group will provide you with support + give you the skills to…
+ Notice the here and now experiences even when you are overwhelmed and unsettled so that you can participate in the parts of your life that are meaningful

+ Engage in activities even when you’re feeling scared or insecure so that you can lead a fulfilling life and feel happy

+ Stop comparing yourself to others and learn to feel fully comfortable in your own skin

+ Quiet your self-critical voice and learn to love yourself for exactly who you are

Groups are an amazing way for us to lean how to express ourselves and understand that we are not alone. The Mindfulness Matters Group will run on Tuesdays from 5:30pm to 6:30pm  beginning on July 11th and running through September 26th.

Space is limited to 6 participants to ensure that everyone in the group feels heard and has a meaningful experience.
**only 3 spaces remain**

New Mindfulness Matters Flyer PNG
If this group looks like a good fit for you, contact me for more details.

 

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

Get access to more valuable content weekly here!