Monday, November 20, 2017

11 Tips for Avoiding Holiday Depression Triggers

Good morning,

Thanksgiving is only a few days away and for most it can be a happy time with a lot to look forward to. But for many others, it is a time of depression and "high expectations, money woes, and other holiday hazards can spell trouble for anyone, but especially those prone to depression."

With a bit of foresight and planning, however, holidays can leave you feeling up, not down or at least help you manage to get through. Having a professional help you talk through possible scenarios and devise a plan can be ideal. However if you don't have a professional to talk to, this article from offers 11 suggestions on ways to get through.

For many, even the thought of therapy is daunting. But the outcome is life changing, and the first step is simple—visit today to schedule your free 30 minute consultation.

Monday, November 13, 2017

Myths About Meditation That Might Be Keeping You From A Fuller Life!

Today we are sharing an article from entitled ' Three Meditation Myths that Keep You from a Healthier Life.'

"Meditative practices offer a simple, intuitive approach to improving your life and mental well being, yet many who could benefit from meditation are quickly deterred by misinformation. Meditation is not difficult, it has a huge positive impact on the brain, and anyone can make the time to learn and practice it. What’s stopping you from meditating? Probably misinformation. Here are three myths about meditation that I hope you will overcome to make meditative practice a regular part of your plan for better living..."

Have you heard that meditation doesn't do anything? Or that it takes too much time? How about the 'it just isn't for me excuse?' If any of these sound familiar you might want to follow the link below to learn how to possibly use meditation to further your sense of self:

To talk to a professional to help guide you through your life, or to learn about integrative medicine practices that we offer, visit: today!

Monday, November 6, 2017

Walking for Health and Longevity

Good morning,

Sometimes we know that when you are stuck on a problem in your life or are having trouble focusing on what to do next, it can be hard to know where to go. Some studies say a great way to clear your mind or re-focus your thoughts is by getting up and going for a walk. That's right! Something as simple as walking can actually help you think more clearly.

Source: racorn/Shutterstock

"Hippocrates (460 BC-370 BC) was a Greek physician who is considered by most to be the father of modern medicine. Long ago, Hippocrates wisely observed that “walking is the best medicine” and prescribed peripatetic exercise as a panacea to help citizens of Ancient Greece maintain a sound mind in a sound body (mens sana in corpore sano) across their human lifespans.

Today, a large prospective cohort study of almost 140,000 older U.S. adults, published in the American Journal of Preventive Medicine, corroborates what Hippocrates said. Surprisingly, the investigators found that even walking less than the currently recommended guideline of 150 minutes per week was enough to significantly improve public health and lower mortality risk compared to inactivity."

To view the rest of the article and learn how walking can help your health and longevity visit the original article link here. 

To learn other strategies to help revive your mental health and energize your soul again, contact me at: where we have a variety of integrative-health practices.

Monday, October 30, 2017

12 Steps To Stay Positive In A Negative World

Hello all-

We know that this world can be tough so today, we're sharing an article from Mind Body Green that although a few years old, is still relevant today. It talks about the author's opinions and techniques on how to try and remain positive in such a negative world. Take a look and see if you can relate to any of the following:

1. Control the amount of negative news in my life.
2. Control the number of negative people in your life.
3. Listen to music.
4. Meditate.
5. Live consciously.
6. Practice gratitude.
7. Pray.
8. Read positive books and interviews.
9. Give hugs.
10. Disconnect.
11. Laugh.
12. Connect with animals.

 "Dalai Lama was quoted as saying, “When we meet real tragedy in life we can react in two ways, either by losing hope and falling into self-destructive habits or by using the challenge to find our inner strength.”

Monday, October 23, 2017

The Energy of Shifting Emotions Workshop

I am hosting a workshop coming up that I am really excited to tell you about! Read below for more information or visit: to register.
The Energy of Shifting Emotions Workshop: Thursday, November 2nd from 10 am - 4 pm.

This unique class is designed for social workers, nurses, and mind-body practitioners whose clients desire to enhance their emotional health. Participants will benefit from a retreat-like day of exploring the connection between the mind, body, and energy system in addition to practicing experiential exercises, such as laughter yoga, designed to guide participants gently and safely through a variety of feeling states.

Practitioners will experience and learn a mind-body approach to facilitate emotional shifts and healing in themselves and their clients. Lead by Pauliann Long, this class provides participants the necessary tools for gaining insight into energetic and emotional patterns for both personal and clinical use.

Monday, October 16, 2017

The Importance of Thinking Better Of Ourselves

Today we are sharing an excerpt from an article entitled 'One Hard Thing You Must Start Doing (To Stop Being Your Own Worst Enemy)' written by Marc Chernoff. This article is raw and brings to the forefront what a lot of us can find ourselves struggling with daily... insecurities.

"Truth be told, all of us, to a greater or lesser extent, suffer in precisely the way my friend does.  There isn’t a person among us who doesn’t have insecurities—some of us are just better at coping with them, or perhaps hiding them.

We worry about what other people think of us.  We worry about our appearance.  We worry if she’ll like us.  We worry if he likes that other woman.  We worry that we’re not accomplishing all that we should be.  We worry that we’ll fall flat on our faces.  We worry that we’re not enough just the way we are.  And of course, we worry about all those foolish, thoughtless things someone once said about us.

And social media—with its culture of getting us to seek constant approval with virtual likes and hearts—with its endless highlight reel of perfect bodies and epic travels—it only intensifies the problem."

The article goes on to talk about our feelings of inadequacy and some tools to help us start practicing thinking better of ourselves. Like Marc says "it’s perhaps the hardest thing we all need to do for ourselves. We need to NOT be our own worst enemies when it comes to self-image. But that takes practice.  Lots of it…"  To continue reading the article CLICK HERE for the full, original version.

To get help from a qualified, caring professional to learn how to start the practice of being your best friend, not your worst enemy, visit us at: 

Monday, October 9, 2017

What Is Mindfulness… And Why Is It Important to Therapists?

Good afternoon,

Today we are sharing an excerpt from an article entitled 'What is Mindfulness...And Why Is It Important to Therapists?' from the Barre Center for Buddhist Studies. We can't stress enough how important mindfulness is in the journey to not only healing, but happy living. Take a look at the excerpt below and follow the link to read more.

"Psychotherapists are in the business of alleviating emotional suffering. Suffering arrives in innumerable guises: stress, anxiety, depression, behavior problems, interpersonal conflict, confusion, despair. It is the common denominator of all clinical diagnoses and is endemic to the human condition.'

'Some of our suffering is existential, such as sickness, old age and dying. Some suffering has a more personal flavor. The cause of our individual difficulties may include past conditioning, present circumstances, genetic predisposition, or any number of interacting factors. Mindfulness, a deceptively simple way of relating to experience, has long been used to lessen the sting of life’s difficulties, especially those that are seemingly self-imposed. In this volume we will illustrate the potential of mindfulness for enhancing psychotherapy."

"Successful therapy changes the patient’s relationship to his or her particular form of suffering. Obviously, if we are less upset by events in our lives, our suffering will decrease. But how can we become less disturbed by unpleasant experiences? Life includes pain. Don’t the body and mind instinctively react to painful experiences? Mindfulness is a skill that allows us to be less reactive to what is happening in the moment. It is a way of relating to all experi­ence—positive, negative and neutral—such that our overall suffering is reduced and our sense of well-being increases.'

"To be mindful is to wake up, to recognize what is happening in the present moment. We are rarely mindful. We are usually caught up in distracting thoughts or in opinions about what is happening in the moment. This is mindlessness.

'Examples of mindlessness are:

-Rushing through activities without being attentive to them.
-Breaking or spilling things because of carelessness, inattention, or thinking of something else.
-Failing to notice subtle feelings of physi­cal tension or discomfort.
-Forgetting a person’s name almost as soon as we’ve heard it.
-Finding ourselves preoccupied with the future or the past.
-Snacking without being aware of eating.
(Adapted from the Mindful Attention Awareness Scale Brown & Ryan, 2003)

Mindfulness, in contrast, focuses our attention on the task at hand. When we are mindful, our attention is not entangled in the past or future, and we are not judging or rejecting what is occurring at the mo­ment. We are present. This kind of attention generates energy, clear-headedness and joy. Fortunately, it is a skill that can be cultivated by anyone."

To view more of this article visit the link here.  To set up a free, 30-minute phone consultation and start your journey to mindfulness contact us today at: