How To Manage Overwhelming Emotions

For many of us, our mind is running on overdrive with a million thoughts a minute. Sometimes, we might even feel like we are constantly bracing ourselves for the next “hit” or that other shoe to drop. We might even try to slow down and catch our breath… but feel like we are just too overladen with overwhelming feelings to settle down. In fact, many of the participants in my Mindfulness Matters group have shared this cycle as one of the biggest obstacles they’ve had to shaking difficult feelings and building what they want in their lives.

Here’s the thing…

We CAN learn to quiet those incessant, overwhelming emotions so that we can feel more in control and get to the things that enervate us in our lives. While we may not be able to shuffle the situations we find ourselves in, we CAN learn to detach from the difficult, overwhelming feelings that paralyze us.

One exercise that can help with detaching from overwhelming or negative feelings is the “leaves on a stream” exercise.

Here are simple instructions:

Imagine you are sitting in the middle of a stream. The water is flowing away in front of you.

Notice if there is any sound from the running water. Notice if there are any trees on the banks of the stream.

Now see leaves floating down the stream away from you. They can be any shape, color, or size. As the negative thoughts come into your mind, be aware of what the thought is, and then place it on a leaf.

Now watch it float away down the stream. Do this with each thought as you notice it.

As you acknowledge each of your thoughts, you do not need to hang onto them. There is no need to become attached to the thought. Just acknowledge it and then place it on a leaf.

By watching it float away, it loses its hold on you and its intensity.

What did you discover going through this activity? Comment below and share with me!

Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTubepages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self in the life you want to celebrate!

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

Get access to more valuable content weekly here!

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Sleep Soundly!

Most of the people I work with loooooove a good nap after or to sleep in on days off, but daylight savings time has thrown a wrench in even the healthiest of sleep schedules!

Use the following rules of thumb to help you and your teen find a healthy sleep routine:

• Create a sleep routine that begins at least 1 hour before going to bed. Just like when we were getting into a routine for our day to day lives as youngsters, we need time to relax and transition to sleep. A sleep routine should consist of relaxing activities that cue the mind and body for sleep. Deep breathing, muscle relaxation, and Mindfulness work well in a sleep routine.

• Establish consistent sleep and wake times. Avoid using the “snooze” button on your alarm clock… it seems impossible, but it can be done!

• The bed should be for sleeping only. Wakeful activities in bed confuse the mind and body, and the bed no longer becomes a cue for sleep and rest. This means homework, FaceTime with friends and Netflix require another comfy space in the home.

• Create a relaxing environment. Comfy blankets and pillows will help create the conditions for sleep. Be mindful of how light and temperature impact your comfort too.

• Avoid heavy meals and spicy foods before bedtime.

• Avoid any stimulation before bedtime, including arguments or conflict, vigorous activity, or anything else that is likely to activate your mind and body.

• Get exercise during the daytime.

• If you are unable to sleep after 20 minutes, get up and do something boring and/or relaxing until you are sleepy and ready to return to bed. Don’t just lie in bed with your mind racing for hours!

A good sleep routine leads to a more positive overall mood AND it’s a great way for both you and your teen to feel a sense of power over your own emotional health.

What sleep rules did you come up with to help you get your best night of rest this week? Hit reply and share with me!

Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTube pages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self in the life you want to celebrate!

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

Get access to more valuable content weekly here!

Crystal Healing Services Boost Your Mental Wellbeing So That You Can SHINE!

Who isn’t attracted to the sparkle of the beautiful crystals as the sunlight bounces off them, shining light and rainbow prisms of light around a room? But the reason we are drawn to crystals goes far beyond their beauty. Crystal healing offers us a connection through your crystalline body to the crystals of the earth through their electromagnetic field to bring you back into emotional, mental, spiritual and physical balance. Crystal healing therapy is an ancient healing system that not only focuses on healing holistically through the precise placement of crystals on the body and the surrounding room in a grid like pattern, but also has scientific origins. According to crystal therapy, every crystal has its own unique electromagnetic charge. On a microscopic level a crystal is a network of repeating geometric patterns made up of compressed ions, atoms and molecules, they are alive. The charges in each crystal, or ‘healing vibrations,’ interact with the body’s energy centers to remove ‘blockages’ and restore a healthy flow through the body, mind and energy field.

Beginning next month, Chrysalis Psychological Services will be offering nine different crystal healings that encompass three categories, daily balance healings, healings for the body, and healings for the mind. This approach is a non-invasive, relaxing, natural and enjoyable process that further extends to offer you an opportunity for restoration, peace, and rejuvenation. Having the chance to lie back, relax and get in touch with their body’s energies so they can leave feeling refreshed, restored and de-stressed – a perfect platform for improved physical, emotional, mental, and spiritual health. I will work with you to discover your needs and cater a session to your goals so that you can feel more connected to yourself, free of blockages, and ready to reclaim the life that you want to celebrate!

Stay tuned throughout the remainder of the month for ways you can sign on for your first session!

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

Get access to more valuable content weekly here!

Take Hold of Your Overwhelming Emotions!

Sometimes, we have intense emotions that are difficult to manage, such as anger, shame, depression, or anxiety. Difficulties controlling these emotions often lead to problematic behaviors that affect us and those around us. Problematic behaviors are often ineffective solutions to intensely painful emotions. We then find ourselves in a never-ending cycle of feeling overwhelmed by intense emotions and wanting to shut our feelings out completely.

Instead of this turbulent, emotional merry-go-round, we CAN learn to tame our emotions and take hold of them so that we can keep showing up fully in our lives and connect with the people and experiences that matter to us.

“Emotions” isn’t a dirty word – in fact, emotions offer us a lot of valuable information. Emotions provide us with a signal that something is happening so we can check out the facts. It’s a problem when we treat emotions as if THEY are the facts about the world. For example: “If I am afraid, there must be a threat,” or “I love him, so he must be good for me.” We need to be mindful that emotions are not facts. Therefore, it is important to check the facts about the situation – and our Mindful awareness of our emotions give us the signal to go ahead and check on the facts.

They also motivate and prepare us for action. The action urge connected to specific emotions is often “hardwired.” For example, when we hear a loud horn beep suddenly, we startle. Emotions save time in getting us to act in important situations. Our nervous system activates us (e.g., we instantly jump out of the way of an oncoming car). We don’t have to think everything through. Strong emotions can help us overcome obstacles— in our mind and in the environment.

Yet, sometimes, we take action without working through the facts and it doesn’t always turn out in our favor.

One of the favored topics in the Mindfulness Matters group focuses on learning to understand the emotions we experience so that we can identify, observe, and describe our emotions in order to know what they do for us. That way, we can uncover whether they are working for us or hindering us from getting what we want in this moment.

We go on to discover ways to reduce our emotional vulnerability to and stopping unwanted emotions in the beginning stages so we can let go of painful emotions when they start and increase positive emotions! This way, we can reduce our emotional suffering.

P.S. We go through these skills in more depth through a 8 session group in Mindfulness Matters!

Space is limited to ensure that everyone in the group feels heard and has a meaningful experience.

Register for a screening here: http://www.subscribepage.com/mindfulnessmattersgroup

I will be CLOSING the cart on registrations in just 10 days on February 16th so be sure to claim your seat!

Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTube pages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self in the life you want to celebrate!

Comment below and tell me how you took hold of your overwhelming emotions!

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

Get access to more valuable content weekly here!

Mindfulness – Why Bother?

Have you felt as though your mind is controlling you rather than you controlling your mind? Perhaps you’ve felt like you have no control over your attention. Maybe you have even noticed that, while you are trying to focus on doing one thing, other things seem to intrude into your mind. For example, you might find yourself texting someone while you’re talking to someone else and have no idea what’s said in either conversation. Or maybe as you’re listening to a loved one tell a story your mind might be driving to what you’re planning to do later in the day or how distracted you are by the heat in the room. You might even find yourself blurting things out at work or yell at someone and not realize that you were going to do that beforehand – as if it just happened automatically without your realizing it. And perhaps you find yourself simply just saying and doing other things and not aware of what you’re doing.

When these things happen, it can feel as if we are living our lives with our eyes closed.

Being Mindful is living with our eyes wide open through our experiences. It is being aware of things that you are experiencing with each of our senses in the present moment rather than getting pulled into the future or the past. It is taking hold of our mind and controlling it rather than it being in control of us.

The full awareness practiced in Mindfulness allows us to be aware of our present moment – including the thoughts, feelings, and physical sensations – without judgment and without trying to change those experiences. This brings with it a focused, open mind, and greater attentional control. Consider what happens when our mind is jumping from one thought, observation, or reaction to another over and over again. It can be difficult to connect with the people and things we value in our lives.

Being Mindful can…

+Give us more choices and more control over the things we do in our lives.

+Reduce our suffering and increase our sense of joy, happiness, freedom, and pleasure.

+Help us make important decisions.

+Help us focus our attention so that we can be more effective and productive.

+Increase our compassion – for both ourselves and for others.

+Lessen our pain, tension, and stress.

One thing that can really help us gain these benefits in full so that we can go on to live a fulfilled life that we want to celebrate is to make sure that we can develop our Mindfulness skills and habits. If someone is training to run a marathon, learn to play a new piece or music, or learn a new sport, it takes practice to feel capable. The same is true for Mindfulness skills. Just like any other skill in life, we need to practice our skills to become more proficient in them. This is why the Mindfulness Matters group practices start with small exercises and build up your muscles and stamina over time. We also get the benefit of going through the practices with others who are in the same boat so that we can support and encourage each other as we grow and learn together!

Enrollment has officially opened and I very excited to talk more with you about how this group can help you get your goals supercharged so that you can be on your way to the life that you want to celebrate!

Space is limited to ensure that everyone in the group feels heard and has a meaningful experience.
**only 5 spaces remain**

Register for a screening here: http://www.subscribepage.com/c6q6s5

Or contact me for more information.

Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTube pages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self in the New Year!

Please comment and share what you hope Mindfulness will bring you! Mindfulness, even in small increments, really does matter!

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

Get access to more valuable content weekly here!

Mindfulness Matters Group – Now Enrolling!

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!
This 8-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

Space is limited to ensure that everyone in the group feels heard and has a meaningful experience.
**only 5 spaces remain**

Register for a screening here: http://www.subscribepage.com/c6q6s5

Or email drnazari@drsallynazari.com for more information.

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

Get access to more valuable content weekly here!

Even Just ONE Mindful Moment Matters

Many people have started to find their rhythm again after the hustle and bustle of the hectic season. Some are still looking to find their footing. Still, many others are looking to figure out the new normal for themselves amidst new goals. After so much activity and taming giant to-do lists, you might be finding it hard to focus on just doing ONE thing in this ONE moment. It might feel like it’s hard to see why just that ONE really matters unless it’s part of a bigger whole or has a grand agenda attached to it.

Here’s the thing – It’s natural to feel that way and, yet, it can hold us back from allowing in some of those very things that can help us get on the pathway towards exactly where we want to be so that we can cultivate the life experiences that are meaningful to us. In fact, one of my favorite things in the Mindfulness Matters group is a story about how just ONE simple act can have a tremendous impact on every single moment that follows.

Here’s the story:

Once upon a time there was a wise man who used to go to the ocean to do his writing. He had a habit of walking on the beach before he began his work. 

One day he was walking along the shore.  As he looked down the beach, he saw a human figure moving like a dancer. He smiled to himself to think of someone who would dance to the day.

So he began to walk faster to catch up.  As he got closer, he saw that it was a young man and the young man wasn’t dancing, but instead he was reaching down to the shore, picking up something and very gently throwing it into the ocean. 

As he got closer he called out, “Good morning! What are you doing?”

The young man paused, looked up and replied, “Throwing starfish in the ocean.”

“I guess I should have asked, why are you throwing starfish in the ocean?”
 
“The sun is up and the tide is going out.  And if I don’t throw them in they’ll die.”
 
“But, young man, don’t you realize that there are miles and miles of beach and starfish all along it. You can’t possibly make a difference!”
 
The young man listened politely. 

Then bent down, picked up another starfish and threw it
Into the ocean, past the breaking waves and said –  “It made a difference for that one.”

We can easily find ourselves getting caught in the whirlwind of life or even falling into a rut where it then becomes hard to just make ONE shift. It’s in those one small acts and moments where we can begin a new pattern for ourselves that allows us to make great gains. Each week in the Mindfulness Matters group, we take steps just like this to help bring in a powerful tool for turbocharging your life to quiet your inner critic, break out of your mental rut, and tune into your best self so that you can carve out the life that serves you best. I’m happy to talk to you about how this group can help you get where you want to be – you can easily get in touch!

In the meantime, what’s ONE thing you can do today to make sure you wrap up your day with greater clarity and a bigger smile than when you started it?

Curious what I can offer you to help build the life you love? Get in touch! Don’t forget that I post tips, tricks, information, and even more resources on my Facebook, Twitter, LinkedIn, and YouTube pages – along with a Mindful Monday mini-series on the “Beyond the Couch” podcast so that you have an overflowing supply of tools to get you feeling like your best self in the New Year!

Please feel free to comment and share your favorite Mindfulness tip with me! That way, we can spread the word together – because even just ONE act of Mindfulness matters!

Get access to more valuable content weekly here!