Beyond the Couch with Dr. Sally Nazari

Overview:

In this meditation on lovingkindness, we allow ourselves to switch from the usual mode of doing to a mode of non-doing. Of simply being. As our body becomes still, we bring our attention to the fact that we are breathing. If distracting thoughts arise, acknowledge them, then return to the practice.

What We’ll Learn:

In this episode, I guide us through a Lovingkindness meditation practice that reminds us to cherish ourselves, others, and our community

I would love to hear how this went for you and what benefits you noticed! Be sure to share with us in our social media communities listed below so we can celebrate with you!

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc

Resources Mentioned: 

http://www.drsallynazari.com

https://chrysalispsychotherapyholisticwellness.wordpress.com/

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6

Overview:

Some stress pushes you to meet goals by working harder or sticking with a challenging task. But sometimes stress reaches an unhealthy level that can prevent you from functioning well and meeting your goals. stress can affect your mood and ability to think clearly. It can also weaken your immune system and make you more susceptible to getting sick.

What We’ll Learn:

Feeling stressed can feel perfectly normal, especially during difficult times. You might notice that sometimes being stressed-out motivates you to focus on your work, yet at other times, you feel incredibly overwhelmed and can’t concentrate on anything. While stress affects everyone in different ways, there are two major types of stress: stress that’s beneficial and motivating — good stress, also called eustress — and stress that causes anxiety and even health problems — bad stress.

I would love to hear what you learned! Be sure to share with us in our social media communities listed below so we can celebrate with you!

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc 

Resources Mentioned: 

http://www.drsallynazari.com

https://chrysalispsychotherapyholisticwellness.wordpress.com/

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6

Overview:

Today, we will explore Mindful Movement in our Mindful Monday mini-series. When we think of Mindful Movement, some things such as yoga, Tai Chi, Qi-Gong, and the classical martial arts come to mind. But we can engage mindfully in any type of movement. With Mindful awareness to our movements, we can work to more deliberately engage in the various activities of our routine. This way, we participate with our world in a more pronounced way and are in a better position to work through our options when situations arise that require us to make decisions that can benefit us. 

What We’ll Learn: 

I will be talking us through a version of Mindful movement that is appropriate for any fitness level or mobility level. In addition, we will also discuss some of the benefits of Mindful movement.

I would love to hear how your Mindful Movement went for you and what benefits you noticed! Be sure to share with us in our social media communities listed below so we can celebrate with you!

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc

Resources Mentioned:

http://www.drsallynazari.com 

https://chrysalispsychotherapyholisticwellness.wordpress.com/

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6

Overview:

Following traumatic events, many people experience changes in beliefs about themselves, the world, and others. In fact, there are a number of different thoughts related to these beliefs that then go on to impact the way we feel, act, and think. In turn, the reshaped beliefs following a trauma become more confirmed and reinforced. This can then contribute to notable changes in our lives – particularly in conjunction with the other three clusters of PTSD that we have looked at in our mini series. We explore the ways that this occurs along with several of the most common changes in thought patterns that accompany posttraumatic stress disorder.

What We’ll Learn:

We learn about the ways that our cognitions or thinking patterns impact the way we not only think, but also feel and behave. In particular, we look at some of the ways that these thinking distortions contribute to the experiences we see in people who struggle with PTSD and also the most common ways that these patterns can be disruptive in our lives. We also explore the way that therapy, particularly Cognitive Processing Therapy (CPT), can begin to modify these thinking patterns. You can read a bit more about CPT here:

http://www.drsallynazari.com/CognitiveProcessingTherapyCPTforPTSD.en.html

I would love to hear what your top takeaway was from this episode! Be sure to share with us in our social media communities listed below so we can celebrate with you!

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc 

Resources Mentioned:

http://www.drsallynazari.com

https://chrysalispsychotherapyholisticwellness.wordpress.com/

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6 

Overview:

One very powerful technique we can use to reestablish contact with our bodies is known as body scanning. Because of the thorough and minute focus on the body in body scanning, it is an effective technique for developing both concentration and flexibility of attention simultaneously. It involves lying on your back and moving your mind through the different regions of your body.

What We’ll Learn:

Our Mindful awareness of our bodies can really be cultivated by this body scan practice. As I guide us through a Body Scan practice, we discover that our bodies bring us so much data and information along with the opportunity to really participate in whatever we do.

I would love to hear how this went for you and what benefits you noticed! Be sure to share with us in our social media communities listed below so we can celebrate with you!

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc

Resources Mentioned:

http://www.drsallynazari.com

https://chrysalispsychotherapyholisticwellness.wordpress.com/

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6 

Overview: 

We’ve been taking a closer look at the impact of posttraumatic stress disorder or PTSD. We’ve discussed an overview of what happens in PTSD and explored in more depth how people with PTSD are impacted by the re-experiencing cluster of PTSD symptoms. We’ve also explored more thoroughly what the hyperarousal set of challenges we see in PTSD bring on for people. Today, we are going to look at the third symptom cluster, avoidance. Avoidance symptoms represent an effort to withdraw from certain situations that bring about body-level distress of trauma-related symptoms.

What We’ll Learn:

As part of our protective mechanisms, human beings have a tendency to withdraw from pain. With PTSD, since our experience is that this terrifying, disruptive event is truly a danger to us in the here and now, our natural mechanisms to pull and move away kick in automatically. Avoidance symptoms represent an effort to withdraw from certain situations that bring about body-level distress of trauma-related symptoms. We can also view these symptoms as the activities that people engage in to limit other types of distressing experiences. We look at ways avoidance in PTSD shows up and some options for treatment – such as CPT, linked below:

http://www.drsallynazari.com/CognitiveProcessingTherapyCPTforPTSD.en.html

You can get your free mini E-book on the Countdown Coping Grounding technique here: http://www.subscribepage.com/s8i9j3

Resources Mentioned:

 http://www.drsallynazari.com 

https://chrysalispsychotherapyholisticwellness.wordpress.com/

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6  

Overview: 

If you’ve heard about mindful eating but aren’t sure where or how to start, I’ll guide you through some instructions for a brief mindfulness eating exercise. Mindfulness, with its focus on full awareness of the present experience without judgment or attachment is a foundation that many people have been missing in trying to overcome food cravings, addictive or emotional eating, binge eating, and stress eating.

Some benefits include helping us to ensure that we’re appreciating our food more, so we eat less – only to the point of satiety; reversing the emotional eating habit; interrupting the relationship between thoughts and unconscious, automatic eating behaviors; and getting in between common states of mind that lead to eating outside of when we are genuinely hungry for food.

What We’ll Learn:

We choose a small piece of food and go through an exercise to practice the Mindful intent of Mindful Eating. We use our senses to guide us through this practice. You can access written instructions for this Mindful Eating activity here: 

https://chrysalispsychotherapyholisticwellness.wordpress.com/2016/11/14/mindful-monday-a-simple-guide-to-mindful-eating/

Using a mindfulness eating exercise on a regular basis is only one part of a mindfulness approach to your diet that can play a key role in helping you begin to reshape your life in a way that brings you more fulfilling experiences and memories. The liberating power of mindfulness takes deeper effect when you begin to pay mindful attention to your thoughts, emotions, and bodily sensations, all of which lead us to eat.

I would love to hear how this went for you and what benefits you noticed! Be sure to share with us in our social media communities listed below so we can celebrate with you!

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc

Resources Mentioned:

http://www.drsallynazari.com

https://chrysalispsychotherapyholisticwellness.wordpress.com/

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6  

Overview:

We continue our exploration of the effects of trauma with a focus on PTSD. In particular, we examine one of the primary symptoms of PTSD that keep a person on high alert as though a threat is continuously eminent: Hyperarousal.

What We’ll Learn:

We discuss the different ways hyperarousal can show up along with the ways that this can be debilitating and leave a person with PTSD feeling stuck in their lives. We also explore key strategies for alleviating this hyperalert danger signal in order to begin reshaping our lives in a way that brings more fulfilling experiences and memories.

You can get your free mini E-book on the Countdown Coping Grounding technique here: http://www.subscribepage.com/s8i9j3

Resources Mentioned:

http://www.drsallynazari.com

https://chrysalispsychotherapyholisticwellness.wordpress.com/

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6  

Overview:

We continue our exploration of the effects of trauma with a focus on PTSD. In particular, we examine one of the primary symptoms of PTSD that keep a person on high alert as though a threat is continuously eminent: Hyperarousal.

What We’ll Learn:

We discuss the different ways hyperarousal can show up along with the ways that this can be debilitating and leave a person with PTSD feeling stuck in their lives. We also explore key strategies for alleviating this hyperalert danger signal in order to begin reshaping our lives in a way that brings more fulfilling experiences and memories.

You can get your free mini E-book on the Countdown Coping Grounding technique here: http://www.subscribepage.com/s8i9j3

Resources Mentioned:

http://www.drsallynazari.com

https://chrysalispsychotherapyholisticwellness.wordpress.com/

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6  

Overview:

We continue our Mindful Monday series with a look at how we can practice Mindful awareness. A guided practice is provided to help us begin connecting with the present experience using our breath. Connections are drawn to how this can facilitate posttraumatic stress disorder (PTSD) responses. In particular, we discuss ways that this tool can help us to rebuild our lives and cultivate experiences that we want to celebrate.

What We’ll Learn:

We examine a simple, easily accessible way of integrating a formal Mindful awareness practice anytime, anywhere. Along the way, we uncover how to navigate wandering thoughts, distractions, and things that get in the way of a Mindfulness practice. Lastly, we review how this tool can be a complement to our efforts to recreate lives that we want to celebrate.

Don’t forget to share your experiences of this practice in our social media communities:

Facebook: www.facebook.com/drsallynazari

Twitter: www.twitter.com/chrysalisdoc

LinkedIn: https://www.linkedin.com/in/sally-nazari-psyd-b6491160/

Resources Mentioned:

http://www.drsallynazari.com

https://chrysalispsychotherapyholisticwellness.wordpress.com/ 

As we discussed in Episode 9, you can get your free mini E-book on the Countdown Coping Grounding technique here: http://www.subscribepage.com/s8i9j3

Thank you for tuning in. You can also Subscribe to auto-download new podcast episodes to your Apple or Android device. After you listen to a few episodes, please consider leaving an honest rating and review of how the podcast has helped your transformation journey. This helps the information reach more of the people who are going through the same journey.

Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6