Category: Self Healing

One of the most acknowledged ways of dealing with anxiety is called Cognitive Behavioral Therapy, or CBT. I recently did an interview with Lindsey Victoria from A Life Well-Balanced. We spoke about simple and natural ways for you to cope with anxiety.   Here are the links to the resources we talked about in the video: ‘Healing Relaxation’ guided hypnosis The Feeling Good Handbook by Dr. Burns Click here to schedule an appointment with me   Here is another resource that gives you very specific ways to use this technique to change your thoughts, thus reduce the out of control feelings that you have. For those readers who desire specific and detailed ways to change thinking, I recommend this site. I like to think of this model, which is highly acclaimed, and about which numerous books and courses have been written, in a really simple way. Most simply put: “What could I say to myself to make myself feel better about this?” Interestingly, a developmentally disabled individual who suffers from severe anxiety, and even had a traumatic past, told me how he had already coped, over most of his life, with anxiety. He put it this way: “Most of the…

Frequently people ask me about alternatives to prescription medications; it is of course well known, researched and published, that these medications have effects, but also side effects. In one way, this is very good, because you know what to look for in case some unexpected result occurs. Sometimes, with some medications, side effects like nausea can disappear after a few days. Some medications carry a black box warning, meaning a serious side effect like suicidal ideation can occur. Thus, one should use caution, as we should all do when putting anything into or on our bodies. One must decide for oneself if something really helps, and whether benefit outweighs risks. There are some supplements which can help to relieve certain symptoms of anxiety and depression. For more severe disorders, medications are typically recommended by psychiatrists and physicians, but I still believe in benefits outweighing risks. The most commonly used supplements for depression are Sam-E, St. John’s Wort, Omega 3’s found in fish oil or flaxseed, and 5 HTP. These all seem to have few or no side effects: a good idea to check these out for yourself; much information is available online. Go to a reliable site; add a search…

  “We take it easy, and we make it easy” Many years ago, when I was having “another  life” in my job function, I was asked to interview a grandmotherly, African American female as a part of a child protective service investigation.  I encountered her in the middle of a field, where she was stooped over, picking vegetables in the scorching sun.  The day was so hot that I could barely stand the temperature inside of my air conditioned car. I walked through the field in the baking sun to approach this lady.  She was covered in dark clothing and wore a sort of bandana on her head.  Over that was perched a straw, brimmed hat.  As I walked over to her, I wondered how she could possibly stand to work under these conditions.  So I asked her exactly that question.  She grinned a partly toothless smile, winked, and said, “Ohh, we take it easy and we make it easy!” Over the years since that day,  I have pondered and marveled at the wisdom in that statement, given that she was still smiling during what seemed to me to be torturous working conditions. I sometimes relate that story to clients,…

If you are feeling overwhelmed by emotions from a recent or past event, or due to panic or anxiety, here are three simple breathing exercises that can really help. Diaphragmatic breathing: Breathe in through your nose and out through your mouth, focusing only on the rise and fall of the belly. You may want to actually place your hand on the belly so you can concentrate on this motion.  We tend to breathe usually only in our upper chest, and this is less effective in regulating emotions. Complete breathing: Start with the belly breath as noted above, but this time, feel the breath coming into and expanding the rib cage.  You can release this breath slowly and steadily, which promotes tranquility, or you can push out the breath rapidly, and notice how good it feels to “let go”. Ujjayi breathing: This is a very noisy kind of breathing that you can use at a time of extreme stress, and it will calm your mood and affect.  Breathe in through your nose and out through your nose with your mouth closed, and this breathing should sound quite noisy.  Only try about five breaths the first time you try it. The louder…

Sometimes I think I must be a bibliophile therapist. You would find my office and home very crowded with books. I always say that knowledge is power. While a person is reading, certain themes pop off of the pages that ring true. When this happens, there is a teachable moment, and new ideas and ways of understanding and change occur automatically. Change your thoughts and change your life, and this is a great way to help this to happen. Below is a brief list of some of my favorites, with a few comments. The mission of my practice has been to help others understand, grow and change, according to their own self-determined direction, starting from where they are at in their own life. Choose a place to begin, from where you are at, from the brief commentary below! You will intuitively know where to begin. Self-Understanding (the following are good places to begin) The Myers-Briggs Type Indicator – A great tool, from a non-psychopathology standpoint, to begin finding out who you are TypeTalk (Otto Kroeger and Janet Thuesen) – A simple and fun book to introduce personality type Please Understand Me (David Kiersey, PhD. augments this) Do What You Are…