Beyond the Couch with Dr. Sally Nazari

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. 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: Lauren Selfridge joins me to discuss the ways that we can more easily navigate health struggles so that we can not only heal ourselves, but to find greater strength and resilience so that we can shine in a life that we celebrate! Lauren Selfridge is an Associate Marriage and Family Therapist in San Francisco, California. She works with couples, individuals, and people living with chronic illness. Lauren was diagnosed with Relapsing Remitting Multiple Sclerosis in 2015 and has found that, although living with an autoimmune disease is not an easy path, it's brought more joy and fulfillment into her life than before. This January, she launched the podcast, "This Is Not What I Ordered:" a weekly interview show about full-hearted living with chronic illness and health challenges. She believes that the biggest difficulties in our lives are often invitations into a deeper, richer, more conscious relationship with ourselves.  She offers us these tips for getting started in navigating chronic health conditions:    1. Find a therapist or coach who is a good fit for you, and use that relationship to foster your emotional wellbeing alongside your physical care. 2. Allow yourself to feel it all (joy, fear, boredom, delight, loneliness, excitement, hopelessness, and more). Your emotions need to be felt, and they rarely last when we really let ourselves feel them.  3. Give yourself time and space to take breaks from the intensity of what you're going through. Spend time with friends, watch movies, and remember that you don't always have to be putting forth effort in order to make progress. Resources Mentioned: Beyond the Couch Podcast: http://www.drsallynazari.com/Podcast.en.html  Lauren Selfridge Psychotherapy: www.laurenselfridgetherapy.com   This Is Not What I Ordered: The Podcast  www.thisisnotwhatiordered.com   "Therapists + Coaches Who Get It" Directory (practitioners specializing in working with health challenges) www.thisisnotwhatiordered.com/directory   Sacred Psychology with Tamara Powell: https://aryatherapy.com/podcast/ I would love to hear the ways that you started shin gin through your health struggles and celebrated your magnificent life! 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  

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. 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: Ellis Edmunds joins me to talk about the ways that we struggle with being kind to ourselves. We tap into the barriers for compassion, kindness, and love to ourselves as well as some ways that we can help to share more loving kindness to ourselves so that we can really soar and shine in the life that we want to celebrate! Ellis Edmunds is a licensed psychologist with a private practice in Oakland, CA.  He specializes in using Acceptance and Commitment Therapy to help teens and adults struggling with anxiety, depression, and relationship issues.  He is passionate about mindfulness and self-compassion practices and gives workshops on mindfulness and self-compassion for teachers and employees.  He has also created two therapeutic games: The Mindful Bus and Drop the Rope.  In his free time you can find him playing basketball, Taiko drumming, and enjoying time with his family and friends. He offers us these tips for getting started in treating ourselves with more kindness:    -Treat yourself like you would treat a beloved pet -Recognize what barriers you have to self-love -Mindfulness meditation is a great practice for directing our attention back to our body, heart, and mind. -Practice, practice, practice.  The more you practice self-love, the more of a healthy habit it becomes. Resources Mentioned: http://www.drsallynazari.com  http://drellisedmunds.com http://drellisedmunds.com/therapeutic-games/ http://drellisedmunds.com/2017/11/05/kind-ourselves/ http://www.code4couples.com/podcast I would love to hear the ways that you started being kinder to yourself today so that you felt even more supported, loved, and celebrated in your life! 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    

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. 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:   Mindfulness is the awareness of the present experience without judgment and it can shift our experiences! One of the key elements of Mindfulness is practicing the non-judgmental stance. Judgments are often difficult for us to notice and sometimes even more difficult for us to shake. They are not always bad - they can be useful! For example,  they allow us to have quick descriptions by creating simple categories and they offer fast, shorthand ways of describing preferences and consequences. At times we do need to make judgments veryquickly in order to act.  Sometimes, though, judgments get in the way of us really acting in ways that serve our best interests. Judgments have a tendency to distract us from what's actually happening so they might replace facts. When we are judging, we stop observing or becoming aware and noticing what's going on for us. Also, judgments often feed negative emotions like a guilt or shame.  I offer some tips on how to let go of judgment so that you can free yourself up for greater clarity, improved relationships, and lessened pain!   Resources Mentioned: http://www.drsallynazari.com  http://www.emotionsinharmony.com I would love to hear your experiences noticing your judgments and shuffling them around to be better tools for your celebrated life! 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  

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. 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: Dalila Jusic-LaBerge, LMFT is the owner of Be Here & Now Counseling and specializes in working with accomplished women yearning for a loving romantic relationship following a divorce so that they can heal and develop deeper emotional connections with the people they love. Dalila shares her wisdom about the numerous issues that arise during a divorce. Divorce is one of the most difficult transitions in a human life. It's rated as number 2 stressor just after the death of a spouse. This separation brings up old issues that you may have, such as abandonment, low self-esteem, feeling inadequate, etc. If you analyze it, it's understandable why it's so difficult. There are so many complex issues that reemerge at this time. Our relationship with a romantic partner is a reflection of all the stuff we went through when we were children with our parents. As mammals, we are naturally created to attach. When this is broken, it's naturally very upsetting. Getting married, going through life, focusing on career,  or raising children makes us feel things are patched up. They may be to an extent. Losing this connection with your partner,  can trigger some old wounds and bring up old issues that we are struggling with. Some of the issues that emerge:  +Loss of status, identity, and family and societal roles +Loss of financial stability +Questions about life purpose and meaning +Anxiety +Depression +Anger Therapy can be very helpful. At the beginning of divorce recovery therapy process, if you are freshly divorced or going through the divorce, the goal is to help you stabilize and continue with daily activities. Therapy can help you manage difficult feelings and learn to cope with the future struggles that life may bring. At this time in therapy, the abovementioned symptoms will be addressed in order to help you manage your life easier.  In addition, a big part of therapy work is addressing this trauma that causes you to make wrong choices in partners, avoid taking care of yourself, that causes you to feel inadequate, etc. In addition to this, I’m a big proponent of helping my clients find this meaning in life by figuring out who they are, what they want from life, and what the next steps in life are.  What matters is to find a therapist that’s a good match for you in terms of personality, what your specific issues are,  and in terms of the way in which they work. Dalila suggests making sure that, as we navigate life after divorce:  +We don't do it alone +Focus on self-care +Re-examine what you want in your life +Remember that happiness is a skill and will require some practice   Resources Mentioned: http://www.drsallynazari.com  http://www.behereandnow.com/   I would love to hear your experiences getting yourself back on track after a divorce so that you can better celebrate your life! 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

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. 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: Rebecca Wong is a relationship therapist, consultant, and cohost of the Practice Of Being Seen podcast. She's also the creator of Connectfulness, a research-based practice that encourages you to explore and embrace every aspect of your humanity – including everything that’s marvelous and all that’s messy. Rebecca has discovered that the meaning we make of our life’s story is where it all comes together. But staying engaged in the process of discovering that meaning –  that is often our greatest challenge. So she invites her clients to get curious about what works and what doesn't to make space for compassion, intimacy and the ability to slow down and capture the littlest moments.  Rebecca believes that when you truly see yourself, you create the ripple that allows you to be the change you wish to see in the world - and that invites everyone around you to do the same. And she dreams that we can collectively learn, grow and lean into the possibility of leaving behind a more resilient and compassionate planet then we were born into. Rebecca practices as an LCSW-R in NY's Hudson Valley where she also resides with her husband, their spunky children and a handful of four legged furry mischief makers.  To help us build and nurture those unshakeable connections that enhance our lives, Rebecca gave us four steps:  1. Practice NOTICING what you're feeling and what you need 2. Practice NAMING those feelings and needs 3. Practice AWARENESS so that you can see what to do differently  4. Practice KINDNESS to yourself and each other Resources Mentioned: http://www.drsallynazari.com  http://connectfulness.com http://practiceofbeingseen.com  I would love to hear what experiences you have about nurturing those unshakeable connections so that you can better celebrate your life! 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

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. 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 examine the ways that teens and their families struggle with anxiety, depression, and even just learning about who they are and how to show up in their lives. Mallory Grimste gives us some tips, tricks, resources, and insights to ensure that we can not only better understand our teens, but also help them find their footing so that we can celebrate their lives as well as our own - together! Mallory also offers us an exclusive bonus - be sure to get your free guided meditation, linked below!  Mallory is a teen therapist with a passion for helping teen girls feel more emotionally confident. Her clients often come to her complaining of feeling anxious or depressed and leave therapy feeling better about their relationship with themselves and others. They are no longer afraid of the uncomfortable and have the skills to create a life they love living. For more information about how Mallory helps teens in her Woodbridge, CT counseling office, go to https://www.mallorygrimste.com Feel free to write in and share your favorite with me: beyondthecouch@drsallynazari.com Resources Mentioned: http://www.drsallynazari.com  https://www.mallorygrimste.com You can access a free meditation recorded just for Beyond the Couch listeners here:  https://www.mallorygrimste.com/beyondthecouchpodcast I would love to hear what thoughts you have about the ways we can better celebrate our lives! 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

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. 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: In today's Mindful Monday, I share my conversation with Rockland World Radio's host of "Connections with Deborah Turner" and publisher of Natural Awakenings Hudson Valley West magazine Deborah Turner. We go through the ways that we can examine periods of transitions, such as the holidays, as opportunities for us to more mindfully attend to our self care, relationships, and standards for our lives so that we can get through them with ease. Deborah and I list several ways that we can take the stress out of transitions and also invite more connections, gratitude, and joy into our lives so that we can celebrate more of what we love.  Natural Awakenings is a nationally known, free, widely distributed green and healthy, fit and balanced lifestyle magazine for the whole family. Natural Awakenings Hudson Valley West Edition is not only educational and informational, but also dedicated to being a valuable resource for cutting-edge information about natural health, nutrition, personal growth, integrative medicine, creative expression, sustainability, eco-friendly/green living. The magazine values helping to educate and inform our readers and then connect them with local businesses who are offering the products, services and events that will help them live a healthy and balanced lifestyle. Feel free to write in and share your favorite Mindfulness strategy with me: beyondthecouch@drsallynazari.com Resources Mentioned: http://www.drsallynazari.com  http://www.naturalawakeningsro.com I would love to hear what thoughts you have about the ways we can attend mindfully to self care so that we can get through transitions with ease! 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  

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life. 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 review some of the highlights of last season as we get ready to explore some tips and strategies to work through shifts and changing times in our lives. I share my own gratitude for this wonderful community as well my resolve and commitment to continue sharing the best that I can offer to help you navigate crossroads, milestones, barriers, and growth throughout your life. I dedicate this season to celebrating YOU in your amazing life!   In fact, some of you shared your favorite Mindfulness strategies with me over the last few months. I wanted to highlight a few of these so that we can all share with and encourage each other:  Maryanne, USA: “Mindfulness has helped me really experience my meals and change my relationship with food. Mindful eating was the missing ingredient in my weight loss efforts over the last 12 years! It has really made a difference in my self esteem and relationship with my body and with food overall.”  Michael, Australia: “I love the practical ways that movement meditations help me focus on what my body is doing throughout the day. Mindfulness with the body scans and walking meditations have gotten me in more touch with what I’m doing and I value the way I can use the Mindful movement practice to connect with my body after a long, busy day.”  Diane, Canada: “I have come to understand my breath. When I am just going about my day, there are so many opportunities for me to just pause and see what’s happening with my breath. Once I do, I can notice that I am participating differently in my activities. Just the awareness of breathing without changing it is my favorite - I can do it as many times a day as I want and anywhere!”   Feel free to write in and share your favorite with me: beyondthecouch@drsallynazari.com Resources Mentioned: http://www.drsallynazari.com  You can access a free chapter of Dr. Hanks’ Assertiveness Guide for Women at assertivenessguide.com Don't miss her book:  https://www.amazon.com/Assertiveness-Guide-Women-Communicate-Relationships/dp/1626253374/ref=as_sl_pc_tf_til?tag=drsally-20&linkCode=w00&linkId=cbe51a2adf890a3bc2b6907d9451a6a4&creativeASIN=1626253374 I would love to hear what thoughts you have about the ways we can better celebrate our lives! 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  

Overview: This is a quick and relatively easy exercise to bring us into a mindful state quickly. If you only have a minute or two or, for whatever reason, you don’t have the time or tools to try a body scan, the five senses exercise can help you bring awareness to the current moment in a short amount of time. What We’ll Learn: Use this exercise to quickly ground yourself in the present when you only have a moment. The goal is to notice something that you are currently experiencing through each of your senses. What are 5 things you can see? What are 4 things you can feel? What are 3 things you can hear? What are 2 things you can smell? What is 1 thing you can taste? The numbers for each sense are only a guideline. Feel free to do more or less of each. I would love to hear how this went for you! 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 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 be talking how assertiveness improves our relationships with psychotherapist and coach Dr. Julie Hanks, author of the Assertiveness Guide for Women. Julie de Azevedo Hanks, PhD, LCSW is a licensed clinical social worker and psychotherapist specializing in women’s emotional health and relationships. Dr. Hanks is the founder and director of Wasatch Family Therapy, author of The Burnout Cure and The Assertiveness Guide for Women, a blogger, a local and national media contributor, an online mental health influencer, a life coach and a private practice consultant, and an award-winning performing songwriter. To learn more visit DrJulieHanks.com or connect with @drjuliehanks on social media.  What We’ll Learn: Dr. Hanks and I discuss the ways that our relationships can actually be strengthened with assertiveness so that we can go on to connect in more loving, fulfilled ways with our loved ones. She shared three top tips for asserting ourselves in relationships: 1) Before you can be assertive ask yourself these three questions about the situation: What do I think? What do I feel? What do I want? What do I need? 2) OSCAR Assertiveness Tool O - Observe the Situation S - Sort Thoughts and Feelings C - Compassionately communicate A - Ask Clarifying Questions R - Request Directly 3) When Communicating Choose the "Lantern Stance"  There are three communication stances: doormat (passive), sword (aggressive or passive aggressive), and the lantern.Imagine yourself standing with your feet shoulder width apart, centered and balanced, holding up a lantern as high as you can reach illuminating the situation. Envision yourself standing up straight, feeling strong and not easily swayed. Imagine inviting the person you are interacting with to step into the lantern’s light with you and ask this person to describe his or her experience and perspective.  You can access a free chapter of Dr. Hanks’ Assertiveness Guide for Women at assertivenessguide.com I would love to hear what thoughts you have about the ways we can better enrich our relationships through assertiveness! 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 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 be talking GROUPS with Katie K. May of Creative Healing Philly. Katie K. May is a DBT Certified, Licensed Therapist for Teens in Pennsylvania.  She specializes in running groups for teens who experience anxiety, depression and self-harm behaviors, with a passion is helping clients learn to express and cope with overwhelming emotions in healthy ways so that they can move forward in life EMPOWERED and able to create their own path to happiness. What We’ll Learn: Katie and I discuss the ways that our group connections help us to build a life we want to celebrate. Katie shares some top tips for connecting in group therapy, below, and debunks some myths about getting started with groups. Katie’s Top Tips: +Our interpersonal relationships are one of the most powerful predictors of both our mental and physical health.  People are happier and healthier, with lower rates of depression and greater overall happiness when they are connected socially. +Take advantage of the "social brain!"  We are by nature social creatures and are strongly influenced by what happens around us in our world.  Be mindful of whom you surround yourself with and the choices these people are making as you are likely being swayed by their thoughts and behaviors too. +Practicing gratitude for the people in your lives, how they have impacted you and why they are important to you can help you feel more connected and accepted socially.  Each day reflect on something you appreciate about your loved ones and what you appreciate about this person.  At the end of the week, find some way to connect face-to-face to express this gratitude and notice how your own mood improves as a result. You can access Katie through her website at www.creativehealingphilly.com  I would love to hear what thoughts you have about the ways groups can help you celebrate your life! 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 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: Sometimes, the things we do to try and help ourselves get some sleep end up making our insomnia worse. Instead, there are other approaches we can take to help make sure we are sleeping soundly so that we can face the following day more refreshed and take on the things we are looking to build in our lives. What We’ll Learn: We go through several strategies to help you get your best sleep and what makes these techniques helpful. We also debunk some common myths that keep us from falling asleep soundly. We wrap up with a few sleep solutions so that you can beat insomnia and get the rest you need to tackle your day-to-day life. Be sure to access your free Progressive Muscle Relaxation audio to help you relax so that you can get your Zzzz’s tonight! Access it here: http://www.subscribepage.com/u5m7m4 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 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 often start to learn mindfulness skills by focusing our attention on our breath, our bodies, the environment or activities. Being mindful of emotions helps us to stand back from the emotion, understand it, not to fear it or struggle against it, and it can have the added benefit of reducing the distress (although the aim is to learn to accept the experience, rather than lessen the distress). What We’ll Learn: We go through a guided practice to help us learn to better tune in to our emotions so that we can better manage the tough experiences we might encounter. I would love to hear how this went for you and the 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:  A question often on people’s mind is 'How much sleep do I need each night?' Generally speaking, there is no single amount of sleep that ‘fits’ everyone. In this episode, we explore the different processes involved in sleep so that we can make sure we are getting the amount and quality of sleep that leaves us feeling our best emotionally and physically. What We’ll Learn: We examine the ways that sleep helps us make sure that we are at our best along with some routine ways that we get in the way of our best sleep. Along the way, we get a sense of how we can begin to have some sleep solutions, which we will focus more on in the next episode. I would love to hear what you discovered and the 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.rd.com/health/wellness/insomnia-treatment/ 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: After exploring how depression shows up in our lives and the ways that it can get in the way of the life we’re looking to build, we now move into how we can begin to alleviate depression. What We’ll Learn: We uncover some of the ways that we can get in the way of depression and get our lives back on track so that we can begin to show up and shine again. In fact, we take a look at a series of therapy approaches for professional help in working through depression along with some practical tools and approaches for supplementing our plan to beat the blues. Don’t forget to access your pleasant events behavioral activation schedule: http://www.subscribepage.com/p3o6d8 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:  Depression can grip so many of us at one time or another. In fact, there are many ways that it has come over each of us. In today’s episode, we take a look at what depression is, who it affects, and what it looks like. We set the stage for some ways that depression tends to show up that we don’t typically think of. What We’ll Learn: We explore the common themes we see with depression. Many of the struggles people have with depression are not well known and often leave people feeling isolated and helpless or even misunderstood and shunned. Our big takeaway today is getting a sense of how depression affects us and our loved ones who are dealing with it. This prepares us for next week’s episode on how to manage it. I would love to hear what your top takeaway was! Be sure to share with us in our social media communities listed below so we can all learn with you! Facebook: www.facebook.com/drsallynazari Twitter: www.twitter.com/chrysalisdoc Resources Mentioned: Mindfulness audio sample with BONUS cheat sheet:  http://www.subscribepage.com/w6h6i6 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:  Last week, we looked at what anxiety is and how it shows up in our lives. We also looked at why we may experience it. In this episode, we share some ways of better managing our anxiety both in the short term and in keeping it at bay over the long term. What We’ll Learn:  We uncover some ways to work through anxiety and recover from the effects. In particular, we learn how to navigate our stressors and alter our lifestyle so that we can keep anxiety from overtaking us. Some tools, tips, and practical resources are also shared for keeping us calm in the heat of the moment when anxiety hits. Be sure to access your Progressive Muscle Relaxation (PMR) guide here below so you can relax and recharge your body:  http://www.subscribepage.com/u5m7m4 I would love to hear what tips you learned 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 explore the definition of anxiety and uncover what makes it different from just day-to-day worrying and fear. We also look at how it shows up for us along with some contributing factors to why we experience anxiety. What We’ll Learn:  We get a better sense of some thoughts on the ways that we can better understand our anxiety. Also, we learn about some of the ways that we keep our anxiety levels going instead of calming them. I would love to hear what you discovered about yourself 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: Today, I share a bonus episode in our Mindful Monday series! I recently encountered an experience where drawing upon Mindfulness skills helped me escape a potentially deadly situation. What We’ll Learn: I outline what skills helped me work through this situation along with the techniques that helped me build these skills. I also offer some resources to help you access these Mindfulness skills as well. Facebook: www.facebook.com/drsallynazari Twitter: www.twitter.com/chrysalisdoc Resources Mentioned:  http://www.drsallynazari.com/mindfulnessmatters.en.html  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: 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 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    

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 feeling as though the overwhelming, terrifying experience is happening again: Re-experiencing. What We’ll Learn:  We discuss the different ways re-experiencing 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 debunk several myths about PTSD and key strategies for moving beyond the re-experience in order to begin reshaping their 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:  Mindfulness has been a useful resource in a number of different issues. In addition, posttraumatic stress disorder, or PTSD, brings with it a host of challenges and difficulties. We examine the ways that PTSD brings on neurophysiological changes and also the ways that Mindfulness can act to counter some of these negative neurostructural issues. What We’ll Learn:  We explore the various cortical changes that comprise PTSD as well as how these pieces can be reshaped with the use of Mindfulness. In particular, we highlight three brain regions that contribute to the difficult experiences seen in PTSD and the ways that Mindfulness works to remedy them. We explore these effects further in upcoming episodes of our Looking at Trauma and Mindful Monday series. 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:  There are a number of different events that can be traumatic. Some examples of these situations that may immediately come to mind include a serious and potentially life threatening accident, assault, natural disaster, or combat. Other types of experiences can be traumatic as well such as surviving or witnessing a crime or physical, verbal, emotional, and sexual abuse, as well as bullying or even a big move. Many people are exposed to traumatic events. In the time immediately following a trauma, most people will have experiences of posttraumatic PTSD. However, over time, for many people, those experiences naturally decrease, and they are not diagnosed with PTSD. In other words, they naturally recover from the traumatic event. There are some people who do not recover and are later diagnosed with PTSD. What We’ll Learn:  We explore the various clusters of what comprises PTSD as well as how these pieces converge to create difficulties such as depression, anxiety, insomnia, difficulty concentrating, irritability, and issues in relationships. We explore each of these different clusters in the next episodes of our Looking at Trauma series. Resources Mentioned:  http://www.drsallynazari.com/CognitiveProcessingTherapyCPTforPTSD.en.html 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:  Mindfulness has a lot of neurophysiological benefits, which makes it a particularly useful tool for emotional, physical, and mental wellbeing. Many people don’t know how to get started making this a part of their routine so they have a hard time gaining the important benefits of this practice. We’ll explore how we can make this tool a powerful resource in our aspirations for both redefining ourselves and recreating pieces in our lives that we want to celebrate. What We’ll Learn: We look at the various ways we can not only carve out the time and space for our formal practice of Mindfulness in bite sized pieces that we can easily build in, but also ways of integrating this practice into our regular everyday activities. We will also discuss some tips, tricks, and suggestions for making sure we can set ourselves up for success as we build this skill over time to maximize its benefits. Lastly, we look some of the specific practices and how they each contribute to our lives. Resources Mentioned:  Apps: Calm Happify Mindfulness Training App Headspace Smiling Mind iMindfulness Mindfulness Daily Insight Timer Blog: https://chrysalispsychotherapyholisticwellness.wordpress.com/ http://www.drsallynazari.com/MindfulMonday.en.html 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:  Mindfulness has recently become well known for its various benefits in helping to alleviate suffering for people. Whether this is a tool used to minimize and eliminate physical pain, emotional stressors, and mental health issues, the benefits of Mindfulness have been documented in a variety of sources. In fact, Mindfulness has become a mainstream tool for promoting overall wellbeing and preventative measures in maintaining optimal physical, emotional, and cognitive health. This tool can be a powerful resource in our aspirations for both redefining ourselves and recreating pieces in our lives that we want to celebrate. What We’ll Learn: We look at the scientific principles behind what makes Mindfulness effective and how it ultimately enhances not only our brain, but also our bodies and ourselves. Neuroscience and neuropsychology have shown there are in fact neurobiological and neurostructural changes following a regular Mindfulness practice. In addition, we look at the benefits of Mindfulness and how to make the best use of it to achieve the goals for our life of celebration. In addition, we explore some of the different practices and how they each contribute to our lives. You can learn more about the Mindfulness Matter Challenge and the Mindful Monday group here: http://www.drsallynazari.com/MindfulMonday.en.html Resources Mentioned: http://www.drsallynazari.com/MindfulMonday.en.html 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:  Groups are becoming increasingly popular in counseling interventions. The primary advantage of group counseling is that participants get the opportunity to learn from each other. Other benefits from group counseling include that groups can more closely resemble everyday circumstances, they help to build a sense of community and belongingness, they normalize “issues” as members find commonalities with others, and, especially in working through interpersonal challenges, they can be very therapeutic. These types of unique therapeutic elements offer a particularly useful contribution for us in both redefining ourselves and recreating pieces in our lives that we want to enhance. What We’ll Learn: We look at the benefits of group therapy and how to make the best use of it to achieve the goals for our life of celebration. In addition, we explore some of the different types of groups and how they each contribute to our lives. We also focus on what to expect in a group therapy session and how to look for groups that can be helpful for us. Some of the groups I offer include the following: Mindful Monday Women’s Trauma Recovery Get Some Sleep! Dialectical Behavioral Therapy (DBT) Skills Group Cognitive Processing Therapy (CPT)   Resources Mentioned: http://www.drsallynazari.com/GroupTherapy.en.html https://chrysalispsychotherapyholisticwellness.wordpress.com/ https://groups.psychologytoday.com/rms  Remember to join us next week to look more closely at one of my favorite group topics: Mindfulness. 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: Reiki has come to receive much acclaim and recognition for its effectiveness as a powerful healing instrument. Reiki therapy is a holistic, gentle energy work process that assists in physical, mental and emotional healing. It is a simple, effective and powerful method of natural healing. Sessions provide a relaxing, soothing healing environment that ensures comfort and peace during your healing. This relaxed, peaceful state helps to contribute to our emotional, physical, and mental healing. More recently, researchers have begun to more formally evaluate Reiki’s effectiveness in healing a number of different things. Reiki is now being offered in hospitals and other clinical settings to help cardiac patients following heart attacks, cancer survivors during their recovery, and many other conditions. Reiki has also been valued as a complement to psychotherapy and in alleviating depression, anxiety, effects of trauma, and reducing stress. What We’ll Learn: We take a closer look at what Reiki is along with how it works to enhance our lives and help us recover after a disruptive or overwhelming event. We also explore the benefits of Reiki, what happens during a Reiki session, and how to continue adding to those benefits in our everyday lives. The 5 Reiki Principles: Just for today I will not worry.
 Just for today I will not be angry.
 Just for today I will do my work honestly.
 Just for today I will give thanks for my many blessings.
 Just for today I will be kind to my neighbour and every living thing.  Resources Mentioned: http://www.drsallynazari.com/Reiki.en.html  https://chrysalispsychotherapyholisticwellness.wordpress.com/ In our next episode, we will take a closer look at how group therapy can help us get a head start in rebuilding our lives. 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: In today’s episode, we take a closer look at what psychotherapy is and how it can help us get unstuck in our lives to make the progress that we want to see, change the patterns we keep repeating, and help build new ones so we can create a life that we want to celebrate. What We Will Learn: We take a targeted look at how psychotherapy can play a role in our lives in unraveling the muddy feelings of getting stuck in our lives when we are dealing with disruptions, changes, and how we can best make use of this modality to turbocharge our lives. Psychotherapy can help us create the building blocks for redefining ourselves and cultivating a new life. Resources Mentioned: http://www.drsallynazari.com https://chrysalispsychotherapyholisticwellness.wordpress.com/ Next time, we will take a closer look at what Reiki is and how it can help us get back on track. 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 take a look at the ways that disruptions in our lives leave an impact. In particular, we notice the ways this can help us as we make changes but we also explore how this can leave us paralyzed, stuck, and repeating the same cycles over and over again. Finally, we look at some tools to get ourselves unstuck and moving forward. What We Will Learn:  We explore the ways that our physiology changes in response to major changes, whether positive or more difficult, along with the cognitive and emotional impact of these in our everyday lives. We also uncover the evolutionary reasons for these kinds of reactions. We wrap up the episode with some ways to counteract these effects so we can get back on track and begin to reshape our lives. In addition, we investigate the role of Mindfulness, Reiki, and the parasympathetic nervous system in this process. This way, we can begin to move in the direction we want our lives to lead. Resources Mentioned: http://www.drsallynazari.com https://chrysalispsychotherapyholisticwellness.wordpress.com/ Thanks for joining today! Make sure you check out the next episode where we explore a bit about how psychotherapy can be helpful. 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 

Welcome to Beyond the Couch, a show devoted to celebrating you in your amazing life.   Please scroll down to listen to each episode and read summary notes. 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 podcast reach more of the people who are going through the same journey.   Thank you for your support =). Enjoy the episodes below!     Overview:   Today, we explore some tips and strategies to work through shifts and changing times in our lives. I give you a bit of a background on who I am and what I can offer to help you navigate crossroads, milestones, barriers, and growth throughout your life.   Who Am I? As an integrative and multi-disciplinary therapist, it's important to me that I help you uncover your true potential and lead a life that is worth celebrating. While we can't change difficult situations of the past, we can work together to better understand and resolve challenges in your life. By applying complementary therapy approaches and techniques, we will unearth long-standing behavior patterns, negative perceptions, and unmanageable feelings that may be holding you back from experiencing a more fulfilling and meaningful life. I am an interactive, solution-focused licensed psychologist who works collaboratively with my clientele to alleviate depression, anxiety, effects of trauma, and reducing stress. My therapeutic approach is to provide support and helpful feedback to assist people in effectively addressing personal life challenges. I integrate complementary methodologies and techniques along with scientifically sound methods to offer a highly personalized approach tailored to each client. With compassion and understanding, I work together with each individual to help them build on their strengths and attain the personal growth they are committed to accomplishing.  I also offer several modalities of Reiki treatments to facilitate your holistic wellbeing. Reiki therapy is a holistic, gentle energy work process that assists in physical, mental and emotional healing. It has come to receive much acclaim and recognition for its effectiveness as a powerful healing instrument.   Resources Mentioned:   http://www.drsallynazari.com   https://chrysalispsychotherapyholisticwellness.wordpress.com/     Thanks for joining today! Our next episode will look at what happens when there are disruptions.   Be sure to get an intro to Mindfulness with my cheat sheet and bonus audio sample here: http://www.subscribepage.com/w6h6i6