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!

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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!

A Closer Look at Reiki, Part 2

Last week, we looked a bit more thoroughly at understanding Reiki on the heels of my recent interview regarding how Reiki can impact our healing from compassion fatigue. Today, I wanted to further explore some questions about the impact of Reiki on our mental health.

Let’s begin with looking a bit at navigating overwhelming, stressful, and traumatic situations. An experience of trauma really takes a toll on us, particularly when there might be a greater sense of powerlessness and horror. In addition to the ways that Reiki can help to contribute to a greater sense of relief from the sadness and pain in secondary trauma and the stress and anxiety that accompany it, Reiki can help us stay more resilient when we are met with difficult situations and to also bounce back from them more readily and quickly. Another way that Reiki can help is that it can help us remain focused and think clearly which can help to navigate a difficult situation with more ease and set into motion factors that can bring on a better outcome. That on its own helps to cultivate a sense of empowerment and control which can really aid in combatting trauma.

We can also explore the ways that Reiki impacts depression. According to a study published in Alternate Therapies in Health and Medicine, patients who received regular Reiki treatments showed a significant reduction in the symptoms of psychological distress and depression. This symptom reduction continued for one year after the treatment regimen was complete.

The way that this works is that Reiki helps restore a person’s overall sense of balance, both in the mind and the body. This may help to improve the person’s mood and help him or her to overcome feelings of guilt and/or sadness that typically accompany depression.

We mentioned a few minutes ago that Reiki helped to slow down a person’s sympathetic autonomic system. This is the system that is activated when we experience anxiety and stress. It’s the primary mechanism in the fight or flight response. While the fight or flight response is valuable for us in the instant of a major stressor, over time, it begins to weaken us emotionally and physically. This then makes us more vulnerable to the negative impact of stress and anxiety. With this mechanism slowed down, our physiological responses to stress and anxiety begin to subside as well and provide us relief. In the Reiki mindset, there is a mind-body component to any kind of ailment whether it is physical or emotional and, in this case, there is an element of both present. Reiki works to restore the balance and harmony in both the emotional and physical body which can help us get back on track. Sessions provide a relaxing, soothing healing environment that ensures comfort and peace during the healing process. It’s this relaxed, peaceful state that helps to contribute to our emotional, physical, and mental well being.

Often, insomnia and fatigue come about as a result of something else going on – for some it’s stress, others anxiety, and we also often see it with depression and PTSD for example. In most cases, fatigue and insomnia tend to have an underpinning that indicates some kind of disharmony. Because Reiki works to restore balance by clearing away energetic or electrical blockages that get in the way of this harmony, it works to address the root cause of insomnia and fatigue.

I hope the last two weeks have given you a greater understanding of how Reiki can contribute to enhancing your life. You may still have questions or just be curious what it can offer you – just hit reply and let me know what you’re wondering!

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

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Need Some Sleep??

Many of us have a difficult time sleeping restfully. Some of us have a hard time falling asleep, while many of us wake up throughout the night. For others, we can fall and stay asleep fine but find ourselves having disturbing dreams or nightmares. Still, many of us just find ourselves waking up exhausted and seem to have a hard time getting the rest we need. In fact, over half of Americans have a difficult time getting the quality sleep they need.

Unfortunately, this affects more than just how tired we feel the next day. Inadequate sleep or quality of sleep can affect not only our mood, but our concentration levels, frustration and stress tolerance, and the rate at which we process the information that is being thrown at us in our world. This then creates a spiral where we have an even more difficult time winding down enough to go to sleep again.

Recently, I was interviewed as part of a Reader’s Digest article on battling insomnia – or difficulty falling and staying asleep. The article explores some tips and tools for helping you get the sleep that you may be needing.

I make a reference to Cognitive-Behavioral Therapy for Insomnia, or CBT-I. This six session protocal has been found to be as effective as psychopharmacology for insomnia in the short term and even more effective in the long term. It is now considered the gold standard treatment for sleeping difficulties. You can access a bit more information about it here as well.

What did you learn in reading this article? Share your thoughts and reactions in our Facebook and Twitter communities!

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Feeling Fatigued??

For many of us, there is often a feeling of giving and sharing so much of ourselves that there may be a chronic sense of fatigue, depression, or even anxiety. In particular, there are those of us that are giving so much of our empathy and compassion on a constant basis that we may be experiencing compassion fatigue.

While it can be so meaningful for us to share and give of ourselves in this way, it can leave us feeling too depleted, drained, and out of sorts to continue to do so – or even to continue on in our regular activities as before. This is what can make compassion fatigue so difficult.

Jennifer Blough’s The Compassion Fatigue Podcast addresses this same issue. When she reached out to me to discuss the ways that Reiki can help us through this dilemma, I was excited to share information. Reiki can be such a powerful tool in helping us to rebalance our physical, emotional, and psychological needs – which are the things that compassion fatigue depletes.

You can access more information about compassion fatigue here. If you find the show valuable, please feel free to share it with others, rate, review, and subscribe. That way, more people who need it can benefit from it. You can also read more about Reiki here and listen to my overview of it here as well.

What was your top takeaway from the show? Share your thoughts and reactions in our Facebook and Twitter communities!

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

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An Introduction to CPT for PTSD

Last week, I shared an overview of PTSD with a brief video. In the coming weeks, I will be exploring a bit more specific information about each cluster of what comprises PTSD. As we move forward in the next several weeks with this examination, I wanted to share an article I recently wrote for Natural Awakenings magazine wherein I take a closer look at one of the gold standard treatments for PTSD, Cognitive Processing Therapy (CPT). 

This short-term approach for PTSD issues has been documented to provide long-standing relief in a number of scientifically robust studies. I have also seen it transform the lives of many people grappling with the challenges brought on by living with haunting trauma symptoms. It has been meaningful for me to be one of the few in NY state to offer this highly effective programs.

What areas of PTSD do you or a loved one struggle with?? Send me a quick email to let me know – that way, I can support you with information that can be helpful.

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

Connect with me to see what support I can offer!

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