Join me at a FREE Listening Circle virtual event on March 12th!
Suggested REsources
Meditation
Neuro/Bio feedback
Meditation serves as a crucial foundation for retraining the brain and nervous system to achieve a clear, coherent resting state. By incorporating various mental health resources, you will gradually learn to recognize what a calm and grounded state feels like, as well as how to sustain it for longer periods. Through meditation, which aligns with somatic awareness practices, we build an observing ego, cultivate awareness, detach from our thoughts, and enhance present-moment awareness and mindfulness. Additionally, these stress management techniques can further support your journey towards mental well-being.
Neuro/Bio feedback
Neuro/Bio feedback
EEG Neurofeedback is an excellent method for monitoring real-time brainwave activity and helps in conditioning your brain, body, and nervous system for coherence, making it a valuable addition to mental health resources. I recommend the Muse 2 device.
Similarly, biofeedback is an effective way to monitor heart rate variability (HRV) and enhance heart and brain coherence, which can be beneficial in various somatic awareness practices and stress management techniques. I suggest using the HeartMath device.
Somatic Awareness
Emotion Regulation
Somatic awareness, also known as body awareness, involves the mindful attention to physical sensations within the body. It emphasizes consciously noticing and feeling what is happening internally, rather than solely being aware of external stimuli or thoughts. This heightened sensitivity to bodily sensations is essential for understanding and managing emotions, as well as for healing from trauma and other conditions. Incorporating somatic awareness practices into your routine can enhance your mental health resources and serve as effective stress management techniques.
Emotion Regulation
Psychoeducation & Recommended Reading
Emotion Regulation
Stress is about perception. It's not inherently good or bad; rather, it revolves around belief and understanding your personal capacity. When external demands exceed your personal output, stress can significantly affect your health and well-being. Fortunately, there are numerous effective stress management techniques and mental health resources available to help you cope. Incorporating somatic awareness practices, such as deep diaphragmatic breathing and progressive paced breathing (inhale for 4, hold for 5, and slow exhale for 8), can connect you with your body, increase vagal tone, and restore your parasympathetic nervous system to a 'rest and digest' state, enhancing your overall quality of life.
Pillars of Physical Health
Psychoeducation & Recommended Reading
Psychoeducation & Recommended Reading
Diet. Exercise. Sleep. This is the golden triangle of physical health and the foundation for your mindbody. Your mental and behavioral health is closely linked to these three activities. To support overall wellness and vitality, it's essential that these areas are in harmony.
We will discuss your current habits, provide mental health resources, and share stress management techniques to help foster improvement. There are many simple changes that can be implemented to support your body through the therapeutic work we're doing.
Psychoeducation & Recommended Reading
Psychoeducation & Recommended Reading
Psychoeducation & Recommended Reading
These are books that have personally influenced my practice and that I recommend to clients seeking valuable mental health resources:
- "The Body Keeps the Score" - Bessel Van der Kolk, MD
- "No Bad Parts" - Richard Schwartz, PhD
- "When the Body Says No" - Gabor Mate, MD
- "The Myth of Normal" - Gabor Mate, MD
- "Radical Acceptance" - Tara Brach, PhD
- "Waking the Tiger: Healing Trauma" - Peter Levine, PhD
- "The Polyvagal Theory" - Stephen Porges, PhD
- "The Wild Edge of Sorrow" - Francis Weller
- "Mind Magic" - Dr. James R. Doty
- "Goddesses in Everywoman" - Jean Shinoda Bolen, MD
- "Goddesses in Older Women" - Jean Shinoda Bolen, MD
- "The Inner World of Trauma" - Donald Kalsched
- "Why People Don't Heal and How They Can" - Caroline Myss, PhD.
- "The Heroine's Journey" - Maureen Murdock
- "Nonviolent Communication" - Marshall B Rosenberg, PhD.
- "Mind Over Medicine" - Lissa Rankin, MD.
- "The Connected Child" - Karyn B. Purvis, PhD & David R. Cross, PhD.
- "Raising Adopted Children" - Lois Ruskai Melina
- "Daring Greatly" - Brené Brown, PhD LMSW
- "Atlas of the Heart" - Brené Brown, PhD LMSW
- "The Invisible Partners" - John A. Sanford
Applications:
- Curable
- Calm
- Hypnosis Downloads
- Muse 2