Guided imagery meditation is a form of focused meditation that helps create relaxation in the mind and body. It is a way of focusing your imagination to create calm, peaceful images in your mind, thereby providing a “mental escape."
Research shows guided imagery can help alleviate stress, anxiety, depression and many other mental and physical conditions. Guided imagery can also improve focus, productivity, and confidence. Click here to listen to some guided imagery meditations now.
2022 is here, so it's time to get started on your goals for the NEW YEAR.
"The Best YOU in Twenty-Two"
It has a nice ring to it, right!?
Here are 4 ways to get started on the right foot to truly make 2022 the best year yet! These are next level ways of achieving goals to REALLY have success. If you're serious about making a change, achieving a goal, and optimizing your life next year, then these tips are for you!
Step 1 is to write down your list of goals for 2022. Research shows you're more than 40% more likely to achieve your goals if you write them down. Include both personal and professional goals. Be specific!
Next, choose from the tips below and get started.
#1 - Get an accountability partner. Find someone who can check-in with you on your goals, and offer to do the same for them. Schedule regular check-ins a couple of times a month. At the check-ins, you'll ask each...
The holidays can be a wonderful time of relaxation, family bonding, and even a time to get some extra things done. But for some people, the holidays can be stressful, whether spending them with family, friends, or on your own. No matter the situation, this vlog has something for you to help you refresh and enjoy the holidays. Watch my video to learn more.
Have a wonderful Holiday Season and I’ll see you in 2022 for a BIG PsychSavvy announcement!
Ever feel like you're giving too much, going too fast, and not taking enough time to relax? You are not alone! All of this stress is likely creating an unhealthy response in your body. Research shows that the stress response impacts nearly every organ system in the body. It can manifest as headaches, abdominal pain, muscle tension, and of course, emotional distress.The good news is, you can heal from the impact of too much stress and start to relax!
Questions to ask yourself as you are working towards healing from stress and burnout are:
- What are the sources of my stress?
- What helps me to de-stress?
- What are the barriers that stand between me and healing?
Make a short list of the stressors in your life. Things like - work, finances, illness, family, lack of sleep, etc.
Remember, life stressors are normal and unavoidable. The problem is that often the buildup of chronic stress overtime, with little or no relief, causes the negative...
Let's start with a quote from "Ferris Bueller's Day Off"
"Life moves pretty fast. If you don't stop and look around once in a while, you could miss it."
When I think of that quote, I think of mindfulness, being in the present moment, and enjoying the here and now. We live in a fast-paced world where we may struggle to take the time to really notice what is around us, how we are feeling, and what we are experiencing in the here and now.
One way to connect with the present moment and be mindful is to practice this technique for 5 minutes a day. This technique is commonly used for panic attacks and other forms of severe anxiety, but it can also be used in everyday stressful situations, as well as to simply take a moment to breathe, relax and enjoy the moment. Breathe slowly and deeply while you try this technique...
Are you feeling Hungry, Angry, Lonely, Tired? Time to HALT!
This concept comes from the widely accepted belief that if we humans are experiencing any of those 4 things, we are not able to appropriately deal with tough situations. This means we may be more quick to overreact to a situation, yell, say sometime we regret, do something we regret, or even relapse.
Hungry: Hunger can be a lack of a physical or emotional need. You may feel physically hungry and need to eat before you address the situation at hand, or you may have an emotional need for attention, affection or understanding. To combat hunger, find a nutritious snack while talking to a friend, watching a funny show or reading a book.
Angry: Anger is a normal human emotion. The goal is not to never be angry. The goal is to understand what is behind your anger. That is, what is happening deeper that’s leading to feelings of anger? You see, anger is considered a...
The pandemic has been one of the biggest challenges we have ever faced, and stress is high. That said, some people are faring better than others. This may be because some personality characteristics allow people to be more resilient.
Watch this video where I explain more about the two personality characteristics associated with higher resilience during the pandemic, and offer strategies to boost these characteristics if they are not your forte.
Looking for a mood boost? These 3 mental hacks can quickly and effectively boost your mood anytime, anywhere.
Appreciation - Thinking of 2 or 3 things that you’re grateful for, has proven benefits to boost the mood and create a sense of happiness and peace. Think about the small things that are going well in your life to feel less stressed and happier.
Accept Change - Relax into the flow of change to have more peace of mind. This is especially important when thinking about the things you can’t control. Letting go of resistance can help you feel less stressed.
Cause and Effect - Everything we think, say, and do, has an impact on our lives. This is why it’s important to focus on the things that make us feel good, healthy, and happy. Do more of the things that make you happy and less of the things that don’t.
As we enter this year's winter season, stress and anxiety are especially high due to the pandemic. Even in these stressful times, there are lots of proven strategies to help boost the mood during the winter months!
Here are my top 6 tips for beating seasonal affective disorder (also known as "seasonal depression"):
#1: Get outside for at least 20 minutes a day during the winter months, especially on the milder and sunny days. This is actually extremely important because it is believed that seasonal affective disorder is caused by a reduction in light. Outdoor temperature can indirectly impact seasonal affective disorder, because people are less likely to go outside when it's cold. But temperature alone is not the cause. So if you get outside and get sunlight, the symptoms can be reduced, regardless of the temperature.
#2: Maintain your exercise routine. Don’t let your exercise stop just because it’s getting colder or the days are...
Take 60 seconds to stretch each muscle group, starting with your feet and working your way up to your head and neck. Breathe slowly and deeply as you stretch, feeling the tension and stress leave your body. Enjoy the 60 second break in your day, while reaping the relaxing benefits of stretching.
Have you ever heard of mindful eating? Well it's a thing ;) And it's probably the opposite of the fast-paced eating experience many of us are accustomed to. To practice mindful eating, take a small piece of food- for example, it could be a piece of chocolate, a blueberry or a raisin. Spend 60 seconds experiencing the item by noticing how it feels in your mouth. What does it smell like? What textures do you notice? How does it taste? Try to savor the item and pay close, mindful,...
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