Category: Self Help (Page 2 of 2)

You Snooze, You… Gain! Ten Steps for Improved Sleep

One of the biggest struggles I see with clients is the challenge of getting a good night’s rest.  Now, don’t get me wrong, most people that come to me aren’t presenting with lack of sleep as their chief complaint.  However, what we often uncover is that their high stress levels, anxiety, etc. are partially attributed by poor sleep patterns.  Good, quality rest is essential for optimum functioning.

For the vast majority of us, we require a solid 8 hours of sleep.  Some individuals may require less, while others may require more. Thus, it is important for you to know your body and what it needs in order to work toward meeting the need.  As a general rule of thumb, if you find yourself feeling tired when you awaken and/ or wanting a nap in the day, you’re likely not getting enough rest. Time to make some adjustments!

Sadly, in our very busy and hectic lives, society views sleep as something that we can sacrifice.  Big test tomorrow?  Bypass sleep and study.  Deadline at work?  Stay up late fueled by coffee and do what’s necessary.  One sleep-deprived night can leave you feeling irritable and tired, but doing this repetitiously can become harmful to your health.  Your day to day activities can begin to suffer as well.  Missing out on sleep results in poor concentration and focus, leading to increased mental mistakes.
​
How do we address it?

  1. Side-sleeping. Try a body pillow to support this position.
  2. Essential oils. Therapeutic grade quality oils are recommended (e.g. DoTerra).  Lavender is a gem – diffused or spritzed on your bedding. You can even use it in a rollerball application on your neck, wrists, etc.​
  3. Cool temps.  Our body temperature naturally drops before slumber, so keeping your room more chilled allows your body to do less work.  Research tells us that keeping your temperature between 60 and 67 degrees Fahrenheit is best for sleep.  Also, avoid evening workouts because this also raises your core body temp for up to 6 hours.
  4. Routine.  Arise the same time daily, regardless of what you have planned.  Ideally, this time would be 16 hours prior to bedtime because your body’s circadian rhythm does its own thing throughout the day prepping you for sleep and this is generally when your body naturally wants to bed down.  So set your alarm and leave it there!  You also might consider setting your coffee maker to start brewing at your wake-up time, if you find the smell of a fresh brew refreshing.
  5. Ritual.  Have a consistent, wind-down ritual that signals it is nearing bedtime for your mind and body.  This might be a warm bath, listening to relaxing music, or reading the next chapter in your book.
  6. Meditation.  Studies show that meditating anywhere between 5 to 20 minutes a day can induce sleep.  If you’re newer to meditation practices, there are meditation apps that can be downloaded to your phone.  Personally, I like Buddhist Meditation Trainer.  There are also free guided meditation podcasts.  Try UCLA Health Mindful Awareness Research Center (www.marc.ucla.edu).  Integrate meditation into your nightly routine just before bed.
  7. OTC options.  Valerian root is helpful for many.  Between 400-900 mg approximately 2 hours before bed is a typical dosage recommendation for insomnia.  Melatonin is also a good sleep aid to be used in brief intervals.  Your body naturally produces the hormone melatonin, which tells your body it is time for sleep.  Taken as a supplement, 1-6 mg is the generally recommended range, and you would take this about an hour before bed.  Less is best with melatonin, as too much can cause headaches, nausea, or dizziness, so start with 1 mg to see how you feel.  As always, let your healthcare providers know when you’re taking anything over the counter.
  8. Be mindful of what you eat.  Don’t go to bed on a full stomach or hungry.  There are some foods known to support sleep, which would be good ideas for evening snacks.  Bananas contain tryptophan, which is associated with quality sleep.  They also contain magnesium and potassium, which relax muscles.  Milk also contains tryptophan.  Other tryptophan containing foods include cheddar cheese, peanut butter, hummus, and pumpkin seeds.  Melatonin-containing foods, such as pineapple and cherries are also good options.
  9. Avoid alcohol and caffeine several hours before bed; avoid nicotine near bedtime, as well.  Avoid electronics right before bed too.  Screen time stimulates the brain.
  10. Avoid checking the time.  This generally increases anxiety.  You start to fret over how long you’ve been awake, how much time you have left before the alarm, etc.  It serves you no purpose.

Regards,
Dana

<Disclaimer: Content of this blog is for information purposes only and not intended as therapy or medical advice>

Getting to Know The Narcissist

With absolute certainty, at some point you may have said or heard someone else say, “he’s such a narcissist,” or “she’s so narcissistic.” In the field of psychology, there is such a thing as narcissistic personality disorder, which is diagnosed upon meeting several distinct criteria.

The key diagnostic features are as follows:

  1. “has a grandiose sense of self-importance;
  2. is preoccupied with fantasies of unlimited success, power, brilliance, beauty, or ideal love;
  3. believes that he or she is ‘special’ and unique and can only be understood by, or should associate with, other special or high-status people;
  4. requires excessive admiration;
  5. has a sense of entitlement;
  6. is interpersonally exploitive;
  7. lacks empathy; is unwilling to recognize or identify with the feelings and needs of others;
  8. is often envious of others or believes that others are envious of him or her;
  9. shows arrogant, haughty behaviors or attitudes.” (American Psychiatric Association, 2013, p. 669-670).

Most people involved in relationships with individuals with narcissistic personality disorder will often describe the interaction much like walking on eggshells. In order to imagine this type of individual, there are some movies that depict characters with this type of personality; think Meryl Streep in The Devil Wears Prada.  Other examples include Christian Bale in American Psycho, Ben Stiller in Zoolander, Vivien Leigh in Gone With the Wind, and Michelle Pfeiffer in White Oleander.

There are some very typical interactions one would very likely experience if involved with someone with narcissistic personality disorder.  One of these types of interactions is known as Love Bombing.  Used as a method of luring their victims, this plays out like very romantic gestures or words, intense flattery, and constant displays of affection.  This tends to inflate the victim’s confidence and drives his/her desire to have this continued level of affection and attention.  While the victim is believing all these grand gestures are about him or her, the reality is these techniques are used by the narcissist to inflate his   or her own sense of admiration and self-esteem. Mirroring is another strategy used by individuals with narcissistic personality disorder.  Narcissists will put forth effort to have their victims perceive they are just like them and the two have a great deal in common.  Victims often feel they have found their soulmates.  Through this envy-inspired mirroring, victims lose their sense of uniqueness and self-esteem is lowered over time. Narcissists are also well-versed in the silent treatment.  In addition, they often project their own undesirable beliefs or perceptions of themselves onto their victims.  Another common strategy, known as Gaslighting, involves use of psychological abuse where the narcissist will present inaccurate information to the victim in order to have them question or doubt themselves, their memory or perception, and sometimes even sanity.

Any of this sound familiar or resonate with you?  If you find yourself really identifying with the characteristics and behaviors detailed above, you will also probably recognize instability in your interpersonal relationships and a fair amount of dissatisfaction.  If you desire to learn more about yourself, what motivates your behaviors, and possibly consider change, I would suggest talking to a professional; find a therapist, such as myself, who is confident with personality disorders.  If you find yourself on the other end of the spectrum, believing you may be a victim, there is equally help for you.  I would also suggest you reach out to a therapist and also one who is well-trained in working with personality disorders.  In the meantime, please see the listing below for some helpful resources for victims, but do not solely resort to trying to resolve this on your own.  It can be immensely helpful to get support and help through this detachment and healing process.

Helpful website:

Out of the Fog: Information for those with a family member or loved with who suffers from a personality disorder.

Helpful readings:

Disarming the Narcissist: Surviving and Thriving with the Self-Absorbed by Wendy T. Behary
Narcissism: Surviving the Self-Involved – A Little Primer on Narcissism and Self-Care by Meredith Resnick
How to Survive Loving a Narcissist by Dr. Andrew M. Goodman
Why is it Always About You?: The Seven Deadly Sins of Narcissism by Sandy Hotchkiss
Narcissism: Enter the Mind of a Narcissist! by Clarence T. Rivers
Who’s Pulling Your Strings?: How to Break the Cycle of Manipulation and Regain Control of Your Life by Harriet B. Braiker, Ph.D.

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders: DSM-5. Washington, D.C.: American Psychiatric Association.

Regards,
​Dana

Challenge Depression by Nurturing Yourself

For those who live with depression, it can be difficult and at times even feel impossible to function. You know the dark, down days will come, and when they hit, the weight is like a ton of bricks. It can become incredibly hard to think and concentrate. Your appetite may leave you. Your sleep patterns may go awry. Your energy likely subsides and your motivation disappears. Feelings of helplessness, hopelessness, and/or worthlessness abound.

When you’re amidst this state, it is hard to recall the good days. But they were there. Nurture yourself during these times. Feed your soul with the things you enjoy. Maybe that’s watching movies, listening to music, going for a walk, wrapping up in a soft blanket, eating chocolate, soaking in a warm bath… You decide. It helps, when you’re not in a depressed state, to make a list of these very things: your go-to coping skills. You’ll thank yourself later. Be compassionate with yourself, and know this will pass. It is a process. Give yourself permission to feel whatever you feel.

Keep a notebook that is full of things that inspire you: poems, encouraging quotes, pictures, etc., and reflect upon it. Have a supporter you can trust and depend upon to call in times of need; someone who is willing to even just be present with you. Pick someone positive and uplifting. Have pre-made freezer meals on hand for the days you lack the motivation to tend to cooking for yourself. Engage in a healthy daily practice of activities when you ARE feeling well, so these things remain habit when you’re feeling depressed. Maybe it’s daily yoga, walking, juicing, reading, meditation, prayer, or aromatherapy. If you’re not doing good and healthy things for yourself when you’re feeling well, you most assuredly won’t be doing them when you’re feeling depressed.

None of the aforementioned supportive tactics will take away the depressed mood entirely, but they can alleviate some of the depressive symptoms, even if just briefly. Think of the depression like a weight you carry. Even if only setting aside the weight briefly, you’ll still experience some relief. And every little bit helps.

If you are not already under the care of a physician and/or therapist for the treatment of your depression, I encourage you to take that step. Your mental health is just as valuable as your physical health.

Regards,
Dana

<Disclaimer: Content of this blog is for information purposes only and not intended as therapy or medical advice>

Aromatherapy – What’s all the Hype!?

Lots of information can be found these days pertaining to the use of essential oils, via aromatherapy, as a means of addressing mood. So what exactly is aromatherapy? Aromatherapy is the use of oils from natural sources, such as plants, trees, flowers and herbs, therapeutically for the benefit of emotional, physical, and spiritual wellness. Most studies speak to a benefit when used as a supplement to other forms of treatment, and do not suggest aromatherapy, alone, as a method for treatment or cure. In other words, aromatherapy is best indicated as a complementary therapy to other evidence-based practices.

You might be wondering how this process works. Through the inhalation process, essential oils can message the olfactory system and cause the brain to activate neurotransmitters – dopamine and serotonin. As you probably are aware, dopamine and serotonin play a major role in regulating mood. In addition, the inhalation process can impact cognition. It is important to note, however, that every individual is different and his/her perceived benefit from the use of essential oils will vary. Presently, I have a number of patients within my practice setting that indicate benefit from use of essential oils via aromatherapy on their own. Additionally, I diffuse them within my office daily, carefully selecting which oils to diffuse based upon who I will be seeing during the course my day.

So now that we’ve discussed the practice of aromatherapy and how it works, let’s look at some essential oils commonly used to influence mood. While it does not directly impact mood, one essential oil I commonly diffuse is tea tree. The reason being is that tea tree is known to be an immune system booster, and I think we can all agree that when we feel better physically, we tend to feel better emotionally. I consider it a staple, as far as essential oils go. Rosemary is another great one, as it yields multiple benefits. It is known to stimulate the brain, enhancing memory and focus. Additionally, it is indicated to have antidepressant properties. Peppermint and lemon are also indicated to enhance and sharpen focus.

Patchouli is another one I keep on hand regularly, as it is known to have good effect with anxiety and depression. In addition to its mood-lifting properties, it is also indicated to be good for fatigue. LIkewise, marjoram is also indicated for depression, anxiety, and fatigue. Bergamot, similarly, is also known for benefits with the same symptoms and has a nice citrus scent. Cedarwood is yet another essential oil known for its calming properties, and tends to have good effect with reducing feelings of anxiety and stress. In addition, lavender, jasmine and chamomile are also known for having a calming effect that reduces stress and anxiety.

The aforementioned suggestions are not intended to be an all-encompassing listing, by no means. If your interest has been peaked, take the extra step to look into aromatherapy further and find some essential oils that work for you. There are a number of resources available to provide you with additional information, and I would recommend brand-neutral books and articles to get you going. Aromatherapy is a practice, regardless of what brand of essential oils you use, and I would suggest finding information that is not endorsing of a particular brand to get started. Then you can do your brand-specific research to determine from where you want to purchase your essential oils.

Regards,
Dana

<Disclaimer: Content of this blog is for information purposes only and not intended as therapy or medical advice>

Chronic Pain & Depression

An extremely common issue I’m faced with in the treatment setting is depression, coupled with chronic pain. In my field, we reference these individuals as the co-morbid, meaning there are two or more illnesses occurring within an individual at the same time. This is important to note because often times, treating the issues simultaneously yields better results. For example, take the individual who is depressed and suffering with chronic pain. Pain IS depressing. How can I look at one without the other and be effective? Well… I can’t.

Millions of Americans suffer with some sort of chronic pain. Chronic pain, whether mild or severe, impacts a person daily in varying degrees. Daily. Imagine waking up every day in physical pain or discomfort. Maybe you don’t have to imagine because you’re already there. The number of people suffering with chronic pain is staggering.

When we look at pain and its role within the body, it is important to understand that the sensation of pain, itself, is not a bad thing. Pain is your body giving your brain a signal intended to protect you. Pain is telling you something is wrong that needs to be addressed. How does this work in a “normal,” healthy setting? You’re walking a trail and slip and twist your ankle. You feel a painful sensation in your ankle. You elect to prop it, ice it, take it easy, etc. You treat the injury, and as it heals the pain subsides. Case closed.

With chronic pain issues, however, something within your central nervous system has gone wrong. The central nervous system continues to send pain signals to the brain even after the injury or problem has healed and resolved. So maybe you did all the propping, icing, and taking it easy… and your doctor even tells you it’s healed and all is well. But you’re still in pain.

We cannot predict who will fall into the chronic pain versus the acute pain category, but some studies have identified some commonalities. For example, women are more likely to experience chronic pain than men. In addition, a history of surgery can increase the likelihood of chronic pain because trauma is being introduced to the body. Further, those with severe depression may find themselves more at risk – and vice versa. Did you know that some of the same areas of the brain that are activated to process emotional pain are also the same areas activated to process physical pain? Thus, if my central nervous system is improperly signaling that particular region of my brain, there is a likelihood that I will be become susceptible to both chronic pain and depression.

Knowing the lay of the land, so to speak, helps with considering treatment options and what may be of best help when suffering with chronic pain and depression. First and foremost, don’t ignore your body’s message. Pain, left untreated, can cause the central nervous system to become hypersensitive – which can propel you down into the rabbit hole of chronic pain. Consulting with your primary care physician is vital. If you’re also experiencing depression, consult a mental health professional as well. Even if neither provider requests such access, it is important for you to sign any releases necessary so the two providers can consult. Share what you know with both providers, as well, to keep both abreast to what the other is doing related to your care. Continuity of care is the best medicine above all.

You may be wondering what to expect from your providers. Medications specifically for pain are an option, but also some anti-seizure and anti-depressant medications can help because if you remember, physical pain and emotional pain are processed within the same region of the brain. If experiencing the co-morbidity of depression and chronic pain, an effective anti-depressant could then potentially kill two birds with one stone. And who doesn’t want to take less medication? Keep in mind, however, prescription medication from your primary care physician or a pain management specialist can help, but aren’t the magic cure all either. So what else is there to consider?

The way you think about your pain – and your depression – can largely impact what you sense you are experiencing. Being optimistic about your treatment and getting better and engaging in counseling can help. Specifically, spending time with a therapist who is well-versed in Cognitive Behavioral Therapy (CBT), can help you achieve this change in mindset toward the positive. Learning to reframe your experience can change how you feel and how you subsequently choose to respond. It goes a little something like this: your thinking promotes a certain feeling, which leads you toward a particular behavior. A good therapist can also teach you some healthy coping methods or skills, and get you connected with some helpful mindfulness-based stress-reduction activities.

Whatever route you choose, know there are options for relief… both physically and mentally. And you’re deserving of both.

Regards,
Dana

<Disclaimer: Content of this blog is for information purposes only and not intended as therapy or medical advice.>

Living Our Values

As we progress through life, we value different things at different times; ever evolving creatures. It is wise, from time to time, to reevaluate these values to ensure we are investing our time, energy, and finances into what we feel is most important at this time in our lives. This is a pretty important step in achieving a sense of fulfillment and overall contentment. When we are not consistently living in accordance with our identified values, we often experience a sense of distress or frustration.

So what’s the easiest way to go about reassessing your values so you can chiefly identify where you want your resources to go? Let’s take a look…

In a nutshell, there are 16 key values people generally say they want to experience at some point or another in their lives:

  • Achievement – accomplish something important in life; be involved in significant activities; succeed at what I’m doing.
  • Adventure – experience variety and excitement; respond to challenging opportunities.
  • Aesthetics – appreciate and enjoy beauty for beauty’s sake; be artistically creative.
  • Authority/ Power – be a key decision-maker, directing priorities, activities of others, and/or use of resources.
  • Autonomy – be independent, have freedom, live where I want to be and do what I want to do.
  • Generosity – give time and/or money to benefit others; express gratitude for blessings in life.
  • Health – be physically, mentally, and emotionally well; feel energetic and have a sense of well-being.
  • Integrity – be honest and straightforward, just and fair.
  • Intimacy/Friendship/Love – have close personal relationships, experience affection, share life with family and friends.
  • Pleasure – experience enjoyment and personal satisfaction from my activities.
  • Recognition – be seen as successful; receive acknowledgement for achievements.
  • Security – feel stable and comfortable with few changes or anxieties in my life.
  • Service – contribute to the quality of other people’s lives and help to improve society or the world.
  • Spiritual Growth – have communication or harmony with the infinite source of life.
  • Wealth – acquire an abundance of money or material possessions; be financially rich.
  • Wisdom – have insight, pursue new knowledge, have clear judgment, and use common sense in life situations.

I’m sure all of these things sound great on some level, but the reality is we cannot experience all of them cohesively and simultaneously in each’s entirety. Let’s assume we have to give up 11 of these values. With the remaining 5, rank them in order of preference.

Now, look over YOUR top 5 and give thought to whether you are channeling all your resources (time, energy, finances, etc.) into these areas. You may find that your resources are going directly where you desire for them to go. Fantastic! However, many of us find that we’ve gotten a bit askew in our actual lived priorities versus the listed prioritized values. Maybe it’s time for significant overhaul, or maybe it’s simply time for a little bit of tweaking. Either way, what better time than now?

A professional counselor or life coach can be of great help in completing this task!

Let me know if I can be of help.

Regards, Dana

<Disclaimer: Content of this blog is for information purposes only and not intended as therapy or medical advice.>

Attachment Theory

Attachment Theory posits that our earliest relationships as children, with our closest caregivers, shape all future relationships and attachments with others into adulthood.  As adults, we develop either insecure or secure attachment styles based upon those early interactions.  As you may have guessed, a secure attachment style contributes positively to relationships, while an insecure attachment style can wreak havoc on relationships, often yielding unhealthy or limited connections with others.

The ability to develop secure attachments derives from the underlying belief that one can depend upon others in times of need; that support will be available, establishing an air of trust and bonding.  This type of attachment style allows for engagement in meaningful relationships with others and emotional connectivity.  This sense of security promotes a healthy give and take in relationships, expecting that others will support them and reciprocating the same in kind.

On the other end of the spectrum lie insecure attachments.  An insecure attachment style generally manifests, within an adult, in either attachment anxiety or attachment avoidance.  So what might this look like?  Individuals with an avoidant attachment style are more likely to minimize or downplay the importance of close relationships or connections.  They to be more cognitively focused than emotionally focused – more thinkers, than feelers.  In addition, they may come across as distant and even cold.  When confronted with potential for relationship intimacy or closeness, they tend to back away or retreat from it.  There is a discomfort experienced with increased intimacy imposed by others.

Unlike those with attachment avoidance, those with attachment anxiety may appear more clingy or needy in their relationship interactions.  They are generally more inclined to seek contact and support from those around them.  However, their personal relationships are frequently unstable and unpredictable.  They will demonstrate hypersensitivity to perceived abandonment.  This intense reactivity to what they perceive as rejection by someone tends to drive others away, which only stands to further reinforce the fear of being abandoned and continued maintenance of attachment anxiety.

If you find yourself nodding in understanding because you can identify with either of the descriptions, there is certainly possibility for growth and change – if you want it – as it relates to changing your attachment style.  Naturally, the first step is simply recognizing that you may fall into one of these categories or have the tendency to favor some of the identified characteristics within the examples.  Knowing that you have the propensity to be avoidant or anxious when it comes to relationships with others, gives you a place to start.

Counseling can be very helpful in processing some of the history that contributes to your attachment style to give you a basis of understanding and then examining the core beliefs that currently influence your behavior in order to make necessary changes in how you view and think about connections with others.  Specifically, cognitive behavioral therapy has been shown to be helpful.  Whether you find the help with me or with someone else, at least consider working with someone toward giving yourself a world of possibility when it comes to having security and depth in your connections with others.

Regards,
Dana
<Disclaimer: Content of this blog is for information purposes only and not intended as therapy or medical advice>

The Power of Thought

If you’re as old as I am, you may remember the Saturday Night Live spoof called Daily Affirmations with Stuart Smalley, which essentially pokes fun at the use of positive affirmations. And at some time in your life when you were down in a slump, it is highly likely someone perhaps suggested for you to “just think positive!” There have been countless books about the use of positive thinking, affirmations, etc. You may have heard of author Rhonda Byrne’s popular book and documentary, The Secret, which focuses upon the law of attraction. The law of attraction, in a nutshell, proposes that we attract whatever we think about – whether good or bad. Some may say it’s just hocus pocus or something mostly yoga-practicing people meditate upon, BUT there is supportive evidence behind the power of thought.

While Stuart Smalley is good for a laugh, the reality is that the use of affirmations does do something for us. Consider this simple process: what we think, influences how we feel, and how we feel dictates how we behave. You see what I’ve done there? It’s like a continuum… thought -> feeling -> behavior. So, if we ultimately want to change our behavior, it makes sense to start with what we’re thinking on a daily basis. For example, if I wake daily and think I have no purpose in life, I’m inclined to feel depressed or sad about that, and that is going to impact my motivation to do anything productive, so I don’t bother and remain in that rut. Need another example? I conclude in my head that I cannot do anything right, as it relates to my marriage. As a result, I start to feel agitated toward my spouse. Gradually, over time, I just give up and withdraw from him or her.

What if I took those same two examples and attempted to rewire my thinking so I don’t just stay unmotivated at home or give up on my marriage? How great would that be? So, now when I wake up daily I may say to myself: “I don’t know what my purpose is but I’m making the choice to live in such a way that helps me find out what it is.” Hmm… thinking that way leans toward a feeling of optimism and hope, rather than gloom and doom. I feel like I have a chance. I have something to work toward. That optimism leads to motivation and before you know it, I’m out the door and ready to Carpe Diem.

How about our second example with the marital situation? Rather than ASSUMING I cannot do anything right, I can take pause to consider the instances in which my partner complimented my actions or times when I know I put forth effort to do some really great things for him or her (might even – God forbid – have a face to face communication with my partner and INQUIRE about what things I do that are pleasing to him or her!). From there, I’m able to conclude that I actually DO do some things right. My thought then becomes more along the lines of “I’m a good partner, and with continued effort I can get even better.” I suspect I might then be left feeling rejuvenated and driven to do better, which translates into more healthy and fruitful interactions with my spouse.

While these are two very basic examples, the underlying premise is that one can take any negative thought pattern, seek evidence to the contrary, and start going down that thought path instead. You’re accepting an alternative narrative. Nothing in life is concrete truth; rather we are all interpreting our experiences to develop our own truth or perspective. You can re-write that truth at any time. Now, this does require lots of practice. It doesn’t happen overnight. Look at it this way: it has taken you X amount of years to get into the thinking pattern you find yourself in today. Thus, it’s going to take you a while to grasp this desired shift in your thinking.

The first step is recognizing the negative thoughts that are flowing through your mind that are not FACT, so you can then examine to determine your ‘evidence to the contrary’ that supports another line of thought. Maybe you’ve convinced yourself over the years that you’re not intelligent, that you’re bad at relationships, or that you can never catch a break. You mean to tell me that 100% of the time these things have been fully accurate? Is there any evidence to the contrary? It may take you some time, but I guarantee it’s there.

Consistent application of repeated affirmations, over time, rewire our brain and raise the level of feel-good hormones. Notice the emphasis on consistent and repeated. Daily practice is key, so be consistent in your efforts; hone in on what you’re repeating to yourself regularly and determine if you need to be repeating something that’s more helpful and supportive. Make it a habit to start and end your day with some healthy thoughts geared toward your goals.

Daily affirmation examples:
  • I have the power to control my reactions to the challenges I will face.
  • I can change my life.
  • I possess the wisdom, the power, the motivation, the inspiration and the passion to accomplish anything and everything I choose.
  • I am worthy of love.
  • My relationship with _______ is capable of growth and improvement.
  • There is value in my role as a son/daughter/wife/husband/friend/employee/etc.
  • All of the resources I need are within me.
  • I am whole, complete and perfect just as I am, right where I am at.
  • Peace starts with me.
  • Today my world is changing for the better. I open my awareness to my shifting reality.

The mind is such a powerful thing. It’s time to purify those toxic thoughts!

– Regards, Dana

Ready, set, go!

Welcome to my blog. I’d like to start by giving a glimpse into what you will find here as we go forward together. As a therapist and holistic life coach, I find myself mulling over so many thoughts in a given day, continually seeking knowledge, and routinely getting asked a wide range of questions on a multitude of topics both in session and out.

I’d like to create a place where we can examine some of those thoughts and topics to achieve a few things. For some, it may be new-found perspective. Others may find validation. Additionally, some may find comfort from having an open forum for further questioning in the hopes of gaining increased insight. I’d like to provide some general psycho-social education, inspiring tidbits of wisdom/ quotes/ affirmations, and touch upon some current trends of discussion in our world today as it relates to our overall health and wellness.

If you have a particular topic or concept you would like me to discuss, please feel free to contact me directly on any of links provided (Facebook, Twitter, LinkedIn, email) on this site. Please keep in mind, none of the aforementioned means are entirely secure. Thus, confidentiality cannot be guaranteed. If your inquiry is addressed on the blog, however, there will be no identifying information provided indicating who may have inspired the post.

I’m looking forward to exploring our world together. One of the perks of being a therapist and holistic life coach are the many things I learn from YOU, so please comment and share. Now, as it goes with all things in life, there are rules. The rules of the road here are quite simple. 1) No question is a dumb question – just ask!, 2) Be respectful of those commenting – sometimes “agree to disagree” and “to each his own” may be the best final response, and 3) Blog does not equal counseling – so be mindful of putting anything out there you would not want others to read. Let’s get going!

Regards,
Dana

Disclaimer: Content of this blog is for information purposes only and not intended as therapy or medical advice.

Newer posts »

Sidebar