MORE Tips and Resources to Stay Mindful!

For many of us, the holiday season can be riddled with stressors, frustration, loneliness, or even disappointment. In the midst of that, we might even feel out of line because the holiday season is “supposed” to be filled with cheer and “should” have joy and merriment. This can lead us to feel even more frustrated, alone, and like we’re a bad person for our reactions.

Here’s the thing – even positive experiences and situations can bring with them some difficulty. We may not have influence on the long lines or the traffic jams – but we do have influence on the ways that those things impact us. Learning to navigate disruptions and the tough feelings that leave us feeling frazzled can be a really valuable skill for us so that we can really maximize the joy and connectedness we have throughout this holiday season.

I recently spent some time talking with Deborah Turner of Natural Awakenings and Rockland World Radio’s “Connections with Deborah Turner” to talk about some ways we can navigate our emotions this time of year. Whether you’re looking to celebrate a holiday or you’re feeling stressed juggling work and family life, this time of year can bring with it some challenges. Deborah and I talk through a number of ways to build your tools for more easily busting stress so that you can feel like your best self again.

Be sure to listen to the conversation HERE so that you can get some more tips on how to navigate difficult emotions, bust through the stress and frustration, use Mindfulness to sort through your never-ending to-do list, and even leverage more sleep this holiday season!

I really loved sharing these tips with everyone because I know the pressure that this time of year might bring for many of us can be intense and detract from our experiences. It’s important to me that sharing information about how simple tools like working on our sleep a bit differently or just noticing our breathing and using the cracks of time can bring with them  great gains. That way, we can start to feel more like ourselves and reconnect with the things and the people in our lives that bring us joy.

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 into the New Year!

Please comment below and share what stood out to you as your  favorite tip with me!

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Go Go Go!

For many of us, success and status are measured by how busy you are. The busier, the better. So busy that you can’t take time off. So busy that you carry your laptop with you everywhere. So busy that you check email right before closing your eyes and right after opening them. So busy that you work right through the weekend. So busy there’s no time to call your mom let alone have lunch with her.

Today, we view busyness as a badge of honor. A badge that we show to everyone. How are you? Oh, busy! Soooo busy.

Why has busyness become a status symbol, a marker of success? Why does being busy matter so much to us?

Read on for some insights from my collaboration with PsychCentral!

Please feel free to comment and let me know your thoughts on how we can slow down our constantly on-the-go schedules so that we can better build a life we want to celebrate!

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

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Chrysalis Psychological Services Receives 2017 Best of Nyack Award

I wanted to share some exciting news! I was humbled earlier this fall to be the recipient of the Nyack Award Program’s 2017 Best of Nyack in the Mental Health Service category. Throughout the last year, it has been meaningful for me to help contribute to a greater day to day experience and creation of a celebratory life for not only the people that I work with in my practice, but also to those I cannot see personally through my blog, podcast, local presentations, and media contributions.  While making changes and healing can be difficult and take a great deal of courage, accessing resources to aid us in our transformations does not have to be a barrier to getting there. In fact, I am committed to ensuring that our greater community as well as the people I see have a variety of tools, resources, and support to draw upon.

Please accept my gratitude in acknowledging this valuable commitment to ensuring that we can work together to build the life that you want to celebrate! Read on for the press release announcement…

Press Release from the Nyack Award Program:

“Nyack Award Program Honors the Achievement

NYACK September 18, 2017 — Chrysalis Psychological Services has been selected for the 2017 Best of Nyack Award in the Mental Health Service category by the Nyack Award Program.

Each year, the Nyack Award Program identifies companies that we believe have achieved exceptional success in their local community and business category. These are local companies that enhance the positive experience of small business through service to their customers and our community. These exceptional companies help make the Nyack area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2017 Nyack Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Nyack Award Program and data provided by third parties.

About Nyack Award Program

The Nyack Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Nyack area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate advantages and long-term value.

The Nyack Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business groups. Our mission is to recognize the small business community’s contributions to the U.S.

SOURCE: Nyack Award Program”

Please feel free to comment below and let me know your thoughts on how I can better support your needs in the coming year!

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

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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!

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Mindfulness with 5 Senses

One of the aims of my Mindfulness Matters group is to provide people with accessible, fool proof tools to help them ground in the present moment so that they can eradicate the inner critic, paralyzing self judgments, and gain the sense of empowerment they need to make the best choices about how to react to what pops up in their lives. Today, I wanted to share one of these tools with you. This is a quick and relatively easy exercise to bring us into a mindful state quickly. If you only have a minute or two or, for whatever reason, you don’t have the time or tools to try a body scan, this five senses exercise can help you bring awareness to the current moment in a short amount of time.

Use this exercise to quickly ground yourself in the present when you only have a moment. The goal is to notice something that you are currently experiencing through each of your senses. Begin by making sure you are seated or lying comfortably enough that you can relax, yet still upright enough that you can focus on the following questions. As you go through this set of questions, allow yourself to become immersed in each experience before moving on to the next question.

What are 5 things you can see?

What are 4 things you can feel?

What are 3 things you can hear?

What are 2 things you can smell?

What is 1 thing you can taste?

The numbers for each sense are only a guideline. Feel free to do more or less of each – remember to make modifications with Mindful awareness. You can also listen to a guided audio version of this exercise with my “Beyond the Couch” podcast episode easily. 

I would love to hear how this went for you! Be sure to share with us in our social media communities listed below so we can celebrate with you!




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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!



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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 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

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!