Happy New Year!

“Make New Year’s goals. Dig within, and discover what you would like to have happen in your life this year. This helps you do your part. It is an affirmation that you’re interested in fully living life in the year to come.

Goals give us direction. They put a powerful force into play on a universal, conscious, and subconscious level. Goals give our life direction.

What would you like to have happen in your life this year? What would you like to do, to accomplish? What good would you like to attract into your life? What particular areas of growth would you like to have happen to you? What blocks, or character defects, would you like to have removed?

What would you like to attain? Little things and big things? Where would you like to go? What would you like to have happen in friendship and love? What would you like to have happen in your family life?

What problems would you like to see solved? What decisions would you like to make? What would you like to happen in your career?

Write it down. Take a piece of paper, a few hours of your time, and write it all down – as an affirmation of you, your life, and your ability to choose. Then let it go.

The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.”
― Melody Beattie, The Language of Letting Go: Daily Meditations on Codependency

HAPPY NEW YEAR!

 

Happy Holidays!

During this season, we take time to reflect upon the good things we have… like our partnership with you. We appreciate working with you and hope that the holidays and the coming year will bring you happiness and success.

May your holidays and New Year be filled with joy!

Exercise is a Key Factor to Improving Depression and Anxiety

When you have depression or anxiety, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on depression, anxiety and exercise shows that the psychological and physical benefits of exercise can also help improve mood and reduce anxiety. Exercise may also help keep depression and anxiety from coming back once you’re feeling better.

Exercise is known to stimulate the body to produce endorphins and enkephalins, the body’s natural feel-good hormones which can make problems seem more manageable. 

Exercise affects our hippocampus — an area of the brain involved in memory, emotion regulation, and learning. Studies in other animals show convincingly that exercise leads to the creation of new hippocampal neurons (neurogenesis), with preliminary evidence suggesting this is also true in humans.

The simple act of focusing on exercise can give us a break from current concerns and damaging self-talk. Further, depending on the activity many people may benefit from getting outside, interacting with others, exchanging a friendly smile as you walk around your neighborhood or calming our minds all of which are known to improve mood and general health.

Put simply: Exercise directly affects the brain. Regular exercise increases the volume of certain brain regions – in part through better blood supply that improves neuronal health by improving the delivery of oxygen and nutrients; and through an increase in neurotrophic factors and neurohormones that support neuron signaling, growth, and connections. Other theories suggests exercise helps us normalize our sleep which is known to have protective effects on the brain.

Oliver says join him in exercising and see what happens….

Good Grief

Spring is a great time of year for new beginnings and shedding of old ways. In that process, sometimes old hurts resurface. Many times, a client will say “I just try not to think about it” or “I try to stay busy.” Grief is a funny animal that will not be ignored. It is idiosyncratic. You may grieve the loss of an animal or job in a more intense and completely different way than the loss of a loved one or relationship. We can get stuck in our idea of what grief should look like or how long it should last.

  • It may feel that a job loss, identity loss or relocation is not worth the grief label.
  • It is so disappointing to make it through that first year of a loss, only to find that you do not really feel much better.

Spending time with your grief and leaning into it a little can be a way OUT of pain. Therapy is a great way to explore all of the complex and seemingly opposing emotions that grief can bring up. Be patient, it will be done when it is done.

“You are the sky. Everything else – it’s just the weather.” ― Pema Chödrön

“You are the sky. Everything else – it’s just the weather.”

― Pema Chödrön
We are bigger than our past, our circumstances and our experiences. Like the sky, we are vast and our future spans out before us. Difficult times pass and so does happiness. Our culture teaches us to seek happiness as a goal or a destination. Many come to counseling because the are “not happy.” Happiness is merely one of many emotions. It would be unrealistic to expect to stay depressed, curious, annoyed or thankful daily for an entire lifetime. Our focus on happiness makes it even harder to hold onto. Happiness can be the giddiness of new love but it can also be the contentment of an imperfect life. Happiness floats away like a butterfly if you begin to focus anywhere but right now.
Mindfulness is the practice of right now. Accepting wherever and whomever you are in this moment. Recognizing that most of the things that make us anxious or depressed are not right now but behind us or in the future. Right now you are breathing and it is good. Right now you need for nothing and it is good. Right now you are experiencing one of many emotions but like the weather, it will change.
“We think that the point is to pass the test or overcome the problem, but the truth is that things don’t really get solved. They come together and they fall apart. Then they come together again and fall apart again. It’s just like that. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy. ” ― Pema Chödrön, When Things Fall Apart: Heartfelt Advice for Hard Times

‘I-Rish’ you a happy St. Patrick’s day!

You don’t have to be Irish to celebrate St. Patrick’s day.

You don’t even have to be Irish to be Lucky.

Tenneseee Williams said “Luck is believing you’re lucky.”

This St. Patrick’s day we invite you to know a bit more about the power of positive thinking.

The Power Of Positive Thinking, by Norman Vincent Peale, has sold over 5 million copies worldwide and takes a Christian perspective and real-world approach to positive psychology.

3 Lessons regarding positive thinking:

Lesson 1: Believe in yourself and visualize your goals to see how small your problems are.

Lesson 2: Your attitude determines your entire life.

Lesson 3: Imagine your life free of worry to become less concerned about the future.

May you be very LUCKY!