Therapeutic Dream Catchers!

I had to share this! I have done activities with dream catchers in session before so my eye was drawn to this one that I saw someone else post.  So, I decided to try it in session! Anyhow, I did make an alteration or two, mainly to personalize things a little more for my client.  Also, we used real feathers as well as drawing them (we drew some on as seen in the picture above and we also attached string to the pic and had a couple hanging off the picture from the string).

You could alter this activity depending on your specific client scenario.  See below for this activity idea ...





Directions:  

1) Draw/pattern of dream catcher
2) Decorate dream catcher 
3)  Have the client/patient write out negative emotions, triggers, or experiences. (This would either be accompanying a discussion or follow up to discussion.  Depending on the client, he/she may want to jot these things down during discussion, then transfer over to the dream catcher page).
4) "TRAP" the negative thoughts/triggers/emotions (You could even take a few moments to have the client close his/her eyes and visualize this).  
5) Have the client/patient surround the dream catcher with strengths, positive traits, activities, and other things/people the client loves.  (Again, you may want to take moments to visualize that all those positive "wanted" things are floating free for him/her to have).  

I used quiet music which featured a Native American wood flute and nature sounds in the background.  

Enjoy!

Jessica Daisi

Are you having a "Mind Full Monday" or a "Mindful Monday"?

Hello!

I hope your Monday has been good so far. Remember, if experiencing Monday stress (or stress any day of the week), check out my last blog post on Body Scans ("Just Checking In"). Also, I have an "Oh Monday" post you may enjoy!

Anyhow, here is some follow up to my last post (Body Scans/"Just Checking In").  Here is some of the science around mindful meditation/relaxation:

 Body Scan Meditation

Why It Works

Body scan meditation is a great place to start for an understanding of the ancient and powerful practice of meditation. Meditation, as you surely know, has gone mainstream. It’s now a regular part of recovery programs in hospitals across the country.

According to brain imaging studies [S-4] [S-5] [S-6], meditation can lower high blood pressure and lessen chronic pain, anxiety and depression. It alters regions of the brain associated with memory, self-awareness and compassion.

In a study conducted at the Massachusetts General Hospital, participants attended weekly 2.5-hour group meetings in which they practiced mindfulness meditation. At the end of the 8 weeks, the meditators felt more capable of acting with awareness, observing the world around them and remaining nonjudgmental.

So how exactly does meditation reduce anxiety? In a 2013 study, scientists at Wake Forest identified the brain functions involved in the process. While meditating, participants showed greater brain activity in the ventromedial prefrontal cortex, the area that controls worrying. And when activity increased in the anterior cingulate cortex (the part of the brain that controls thinking and emotions), anxiety levels also decreased. The best part, at least for beginner meditators? You don't have to sit for 30 minutes to reap the benefits: According to the lead author of the study, Fadel Zeidan, Ph.D, "just a few minutes of mindfulness meditation can help reduce normal everyday anxiety." [S-30]

-  Happify.com (Source)

"Just Checking In" - BODY SCAN for Self Care/Stress Management

"Hey, just checking in!"

I've noticed I often start out messages, notes, emails, etc. with that little tag, "Just checking in!"
Well today I incorporated a self care/body awareness technique that reminded me of this.  Some call it a BODY SCAN, but I like to call it, "Just Checking In!"
Doing a body scan exercise only takes moments, and it goes a long way in both increasing your self awareness AND decreasing the progression of things you are allowing within yourself that are mentally, emotionally, and/or physically damaging.  

A Body Scan is just that.  It's you taking some moments to STOP and Check In. CHECK OUT of what you are presently doing  (working, thinking, stressing, staring at a computer, etc) and CHECK IN to your body.  This create's self and body awareness.  Why is this important? Here's why ... 

1)  PHYSICALLY - you become aware of tension building in your body (which can lead to muscle fatigue and tension, headaches, body aches and pain, etc).  Once you are tuned into and become aware of the physical manifestations of stress on your body, you can take steps to alleviate these physical symptoms. You can recognize this sooner, in the beginning stages, rather than later, when it's become actual pain/ailment. 

2) MENTALLY - First off, you are taking a mental break, which is important for more reasons that the obvious.  Not only does it allow you to take a much needed mental breather, you will also find that the quality of your work and your endurance improves upon return.  Secondly, you become more aware and tuned in to your thoughts and how they are affecting your physical body.  When I do this exercise and I find that I have head tension and my brain feels like it's going a million miles an hour trying to get things accomplished, I make a point to focus on my head muscles and my head in general (even picturing my own brain).  Then I tell myself things like, "It's ok, you are working hard and you will get things accomplished.  Relax and then keep going.  It's all good." (Ha, yes, I'm encouraging you to talk to yourself!)

3) EMOTIONALLY - Emotions such as stress and worry and fear (and others ... fill in your own blanks), as you know, have an effect on us physically and mentally.  It works the other way around as well.  Our mental state and physical state can lead to certain emotions which often only continue the cycle.  So! Doing a Body Scan helps us to also become aware of our emotions, identify if we are feeling stress or worry (etc), and also see how it's effecting us in other areas.  We can then correct these, therefore, stopping the cycle.  

So, why wouldn't a quick little exercise like this NOT be an absolute must? Easy, quick, convenient, and it goes a loooooong way.  It could also keep you from developing that annoying headache (or neck pain or stomach issues etc etc) you "seem to get" at the end of a work day or certain project or even in a non work scenario (relationship stress, facing new self goals, etc).  

There are various techniques, ranging from more in depth exercises (similar to PMR exercises and such) to quick, on-the-spot exercises.  Today, though, I would specifically like to focus on a brief version that can be incorporated as yet another type of tool for you and your self care.

* NOTE: Be sure to only do this exercise within a safe environment as it is an exercise that is focused around deep inner concentration.  (Do not do this exercise while driving or during any other safety compromising activity.) 

Here's a quick (but potent) BODY SCAN option:

1) As always, get yourself in a comfortable position.  Close your eyes if able.  

2) Tune out of your external environment and begin to tune into your own body and self.

3) Notice right off what is going on with your body.  Do you feel tension anywhere? Do you feel any aches anywhere? If so, where exactly? Do you notice any dominant or repeating thoughts or feelings that may be leading to this tension? (For example, I may close my eyes and after tuning into my body, I notice that my head feels tense and my mind feels racy.)

3) Become aware of your breathing.  Begin to take more fluid, natural breaths.  Focus on your breathes.  

4) Picture yourself 'breathing in" relaxation and peace with each inhale, and "breathing out" tension and stress with each exhale. 

5) Just continue to notice any places within your body that need attention.  Breath out breaths through this area, and picture that the muscles in that area are relaxing with each breath.  Your mind determines what your body does after all, doesn't it? So tell it to relax. The main purposes of breathing are to breathe life giving oxygen in and to release carbon dioxide (released because it's not what our body needs).  So, it makes sense to breathe in what we need, and breathe out what we don't need.  

6) While you are guiding your breathes and relaxing tensions in your body, also allow yourself to casually notice any thoughts that are coming into your head. Recognize any that may be leading to your body tensions, and release those thoughts.  Each time those thoughts some into your mind, again, just picture yourself releasing them.  Offer in thoughts that are positive as it's these positive thoughts that are actually what help us to "get things done".  

7) Do your best to remained focused inwardly.  However, if interruptions come through, just acknowledge them and then let them slip away.  Then refocus on your body scan. Continue to check in with all parts of your body.

8) When you are ready, gently open your eyes and return to your work or present activity with a better state of mind and relaxed body.  

So ... guess what? These types of exercises not only help "in the moment", they also help to retrain your brain over time.  As you continue to recognize and release negative thought patterns, you will notice that your natural tendencies will begin to naturally shift to positive/healthy thought patterns.  

Have a great weekend, friends!

Jessica Daisi

50 Strategies to Beat Anxiety - Psychology Today

50 Strategies to Beat Anxiety 

Many take just minutes; at least one should work for you.

Post published by Alice Boyes Ph.D. on Mar 03, 2015 in In Practice

Source:  Aubord Dulac/Shutterstock

PSYCHOLOGY TODAY

10 Truths We Forget too Easily, Dr. Travis Bradberry

I came across this today, and thought I would share it with all of you ... so much truth here.  I'm printing it up, not only for my therapy practice but for my own self! 

Jessica

10 Truths We Forget too Easily

It’s surprising how easy it is to lose sight of the important things in life. 

Busy schedules and weekly routines have a tendency to put the brain on autopilot.

Some of life’s essential truths need repeating.  

Keep this list handy … any time you need a boost.

1. BEING BUSY DOES NOT EQUAL BEING PRODUCTIVE

Look at everyone around you. They all seem so busy—running from meeting to meeting and firing off emails. Yet how many of them are really producing, really succeeding at a high level?

Success doesn’t come from movement and activity. It comes from focus—from ensuring that your time is used efficiently and productively.

You get the same number of hours in the day as everyone else. Use yours wisely. After all, you’re the product of your output, not your effort. Make certain your efforts are dedicated to tasks that get results.

2. GREAT SUCCESS IS OFTEN PRECEDED BY FAILURE

You will never experience true success until you learn to embrace failure. Your mistakes pave the way for you to succeed by revealing when you’re on the wrong path.

The biggest breakthroughs typically come when you’re feeling the most frustrated and the most stuck. It’s this frustration that forces you to think differently, to look outside the box and see the solution that you’ve been missing.

Success takes patience and the ability to maintain a good attitude even while suffering for what you believe in.

3. FEAR IS THE #1 SOURCE OF REGRET

When it’s all said and done, you will lament the chances you didn’t take far more than you will your failures. Don’t be afraid to take risks. I often hear people say, “What’s the worst thing that can happen to you? Will it kill you?” Yet, death isn’t the worst thing that can happen to you.

The worst thing that can happen to you is allowing yourself to die inside while you’re still alive.

4. YOUR SELF-WORTH MUST COME FROM WITHIN

When your sense of pleasure and satisfaction are derived from comparing yourself to others, you are no longer the master of your own destiny. When you feel good about something that you’ve done, don’t allow anyone’s opinions or accomplishments to take that away from you.

While it’s impossible to turn off your reactions to what others think of you, you don’t have to compare yourself to others, and you can always take people’s opinions with a grain of salt. That way, no matter what other people are thinking or doing, your self-worth comes from within.

Regardless of what people think of you at any particular moment, one thing is certain—you’re never as good or bad as they say you are.

5. YOU'RE ONLY AS GOOD AS THOSE YOU ASSOCIATE WITH

You should strive to surround yourself with people who inspire you, people who make you want to be better. And you probably do. But what about the people who drag you down? Why do you allow them to be a part of your life?

Anyone who makes you feel worthless, anxious, or uninspired is wasting your time and, quite possibly, making you more like them. Life is too short to associate with people like this. Cut them loose.

6. LIFE IS SHORT

None of us are guaranteed a tomorrow. Yet, when someone dies unexpectedly it causes us to take stock of our own life: what’s really important, how we spend our time, and how we treat other people.

Loss is a raw, visceral reminder of the frailty of life. It shouldn’t be.

Remind yourself every morning when you wake up that each day is a gift and you’re bound to make the most of the blessing you’ve been given. The moment you start acting like life is a blessing is the moment it will start acting like one.

After all, a great day begins with a great mindset.

7. YOU DON'T HAVE TO WAIT FOR AN APOLOGY TO FORGIVE

Life goes a lot smoother once you let go of grudges and forgive even those who never said they were sorry. Grudges let negative events from your past ruin today’s happiness. Hate and anger are emotional parasites that destroy your joy in life.

The negative emotions that come with holding on to a grudge create a stress response in your body, and holding on to stress can have devastating health consequences. Researchers at Emory University have shown that holding on to stress contributes to high blood pressure and heart disease.

When you forgive someone, it doesn’t condone their actions; it simply frees you from being their eternal victim.

8. YOU'RE LIVING THE LIFE YOU'VE CREATED

You are not a victim of circumstance. No one can force you to make decisions and take actions that run contrary to your values and aspirations.
The circumstances you’re living in today are your own—you created them. Likewise, your future is entirely up to you. If you’re feeling stuck, it’s probably because you’re afraid to take the risks necessary to achieve your goals and live your dreams.
When it’s time to take action, remember that it’s always better to be at the bottom of the ladder you want to climb than at the top of one you don’t.

9. LIVE IN THE MOMENT

You can’t reach your full potential until you learn to live your life in the present.
No amount of guilt can change the past, and no amount of anxiety can change the future. It’s impossible to be happy if you’re constantly somewhere else, unable to fully embrace the reality (good or bad) of this very moment.

To help yourself live in the moment, you must do two things:
1) Accept your past. If you don’t make peace with your past, it will never leave you and, in doing so, it will create your future.
2) Accept the uncertainty of the future. Worry has no place in the here and now. As Mark Twain once said, “Worrying is like paying a debt you don’t owe.”

10. CHANGE IS INEVITABLE - EMBRACE IT

Only when you embrace change can you find the good in it. You need to have an open mind and open arms if you’re going to recognize, and capitalize on, the opportunities that change creates.
You’re bound to fail when you keep doing the same things you always have in the hope that ignoring change will make it go away.

After all, the definition of insanity is doing the same thing over and over again and expecting a different result.

Life doesn’t stop for anyone. When things are going well, appreciate them and enjoy them, as they are bound to change. If you are always searching for something more, something better, that you think is going to make you happy, you’ll never be present enough to enjoy the great moments before they’re gone.


- Dr. Travis Bradberry, co-author of the #1 bestselling book,  Emotional Intelligence 2.0,