Summer Barbecues and – Stress Eating?

Summer is here after a long, grueling winter! For many of us, that might mean the chance to hit the beach, enjoy pool outings, and even summer barbecues with our friends! For many of us, that might feel like the toll of the long winter months might be there for all to see.

In fact, for many who rate “stress” or “emotional” eating as a struggle, the summer can feel like a downer! It might even feel like a double hit because you *want* to be enjoying your sunshine months and joining in on the fun but feel uncomfortable and even out of control with your eating habits. And then as it upsets you more, you might find yourself even reaching yet again for those comfort foods.

The cycle of stress eating CAN be stopped. My latest workshop was created out of this very struggle that I hear people go through every single day. The Food and Your Mood workshopcan help you get back on track —

You’ll learn

+how to end the cycle of stress eating and guilt

+create a more balanced relationship with food

+tune in to your body so you know WHAT you’re hungry FOR

+how food affects your body and mood

+WHAT to do to navigate the endless cycle of emotional eating

Enrollment is by application only. Be sure to get started on the application HERE so you can get access to the registration steps in this life changing workshop!

Your investment in yourself this summer can give you the opportunity to get yourself out there again to enjoy your life – whether it’s feeling your best at your neighbor’s pool party or hosting your own summer barbecue! Food cravings don’t have to stop you from celebrating our sunshine!

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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What Good Are Emotions?

You might have been feeling like your thoughts are running a mile a minute. Maybe you’ve even had an overwhelming sense that you can’t calm down. This overwhelming sense might make you feel like you really can’t help but just push your feelings aside and keep muscling through. Next thing you know, you find yourself numb, going through the motions, or like you’re just a bundle of raw nerves, frought with anxiety!

This might be just the time when you reach for that extra serving of your favorite “comfort food” or notice that you’ve not only eaten more of that bag of potato chips than you planned to – but that you’ve eaten the whole bag!

If this sounds like something you’ve encountered, you might have found yourself getting nervous at the thought of navigating emotions. You might have even wondered what that even means or what it would look like.  In fact, not only have many of the participants in my Mindfulness Matters group shared this cycle as one of the biggest obstacles they’ve had to shaking difficult feelings and building what they want in their lives, but it will be an important aspect of the upcoming Food and Your Mood Workshop.

Here’s the thing…

Emotions get a bad rap. They often leave us feeling overwhelmed, out of control, or even at their mercy. Yet, they really serve to protect and HELP us. We just need to learn to uncover their messages so that we can benefit from them. That way, we can not only tune in to our emotions to help us make decisions, but we can feel back in control and settled into ourselves.

So, let’s explore the question of what purpose emotions serve:

  • Emotions provide us with a signal that something is happening (e.g., “I feel nervous standing alone in this dark alley”).
  • Whether you realize it or not, your emotions— expressed by words, face, or body language— influence how other people respond to you.
  • 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.

I encourage you to pick out an emotion this week that leaves you a bit frazzled – but just a bit because we want to first practice! Once you’ve identified an emotion, see if you can draw upon these four objectives and identify the way that this emotion might be trying to benefit you!

What did you notice about your feelings going through this activity? Leave a comment 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!

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!

Discovering Yourself

Feeling like you are a bit of a mystery to yourself? Maybe it has been feeling like the self help books just haven’t been cutting it anymore. Or maybe you are wondering what it is about you that makes you operate in just that way!

Sometimes, we all begin to get curious about how we “work.” We wonder about our specific patterns and our default ways of understanding ourselves, the world, and others. Other times, we find ourselves noticing patterns but not understanding the ways that they tend to help or hinder us.

One tool that can facilitate the discovery of ourselves in this state of wonder and mystery is Mindfulness. With Mindful awareness devoid of self critical stances, we can discover what builds for us as well as what aids us.

Another valuable tool in self discovery is assessment. I recently shared some thoughts with Bustle on some ways that personality tests can help us to attain our goals. Be sure to read more HERE. We might find that those very things about us that just don’t “make sense” might be the biggest clue to the very thing we find ourselves stuck with!

It might even help us learn to better love ourselves!

What did you discover in tuning in to yourself so that you can bring more self compassion into your experience? 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!

Comment below and tell me how your experience with greater awareness went!

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

Get access to more valuable content weekly here!

Learning to Love Ourselves

Self-compassion is a powerful tool you can use to improve your well-being, self confidence and resilience. Many find it easy to have compassion for others but struggle in applying this same kindness to themselves. By taking moments throughout your day to pause and practice self compassion, you can gradually increase this quality and make it a more regular habit in your life. My “Beyond the Couch” podcast interview with Dr. Ellis Edmunds highlights some of the key ways that we can begin practicing this so that it can become an everyday as pet of our lives.

Here is one way you can get started:

  • When you find yourself stressed out in a difficult situation, take a moment to pause.
  • Reach up and touch your heart, or give yourself a hug if you are comfortable with that.
  • Take a few deep breaths.
  • Acknowledge that you are suffering and see if you can treat yourself with as much kindness as you would a dear friend or child who was struggling.
  • Offer yourself phrases of compassion, first by acknowledging your suffering:
    • “This is suffering.” or “This is really painful/difficult right now.” or “Wow, I am really suffering right now!”
    • “Suffering is a part of being human.”
    • For the final phrase(s), choose whatever is most appropriate for your situation. Feel free to use any of the following phrases or create your own:
    • May I hold myself with compassion.
    • May I love and accept myself just as I am.
    • May I experience peace.
    • May I remember to treat myself with love and kindness.
    • May I open to my experience just as it is.
    • Return to your daily activities, intentionally carrying an attitude of self-compassion and acceptance to your day.

What did you discover in tuning in to yourself so that you can bring more self compassion into your experience? Hit reply and share with me!

NOTE:

I have been asked to extend a second slot for the Mindfulness Matters group where I explore this skill in DEPTH over 8 sessions!

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 a few days so be sure to claim your seat before I do!

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 your experience with greater awareness went!

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!

 

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!