The Season for Self-Care Posted on November 10, 2018November 11, 2018 by AspireNB 40 Self-Care ideas to help you through the holidays ‘Tis the season… for self-care! Holidays can be stressful even when you are excited about all of the festivities, so it should come as no surprise that if you are going through any type of difficulty or crisis, the holiday season will likely be complicated. Many people are struggling with hidden grief, illness, depression, anxiety, financial difficulties, or just increased stress in general. It is normal to feel sad or angry about memories related to the holidays, or to feel triggered by familiar routines, songs, and gatherings that you “should” be enjoying. You might notice tension, dread, or even feel numb, as if you are operating on autopilot. It is important not to guilt or shame ourselves about these feelings but rather acknowledge them, and place a higher importance on caring for ourselves, first. Don’t worry- your ability to care for others will return, but balancing your own system takes priority. *** 40 ways to begin caring for yourself this season Check in with your current feelings, and determine what your biggest need is (use the wiseheart worksheet here) Take a walk outside. Stretch or practice yoga. Try a meditation- the Headspace app is a great place to start. Take a photo of something that makes you smile (bonus if you use that picture as your screensaver on your phone or computer). Hug yourself or someone you love for at least 1 minute. Light a candle and breathe deeply. If negative thoughts arise, acknowledge them, then let them go. Make a list of people you can call if you’re having a rough day – or moment. (BONUS: CALL ONE!) LAUGH Listen to a positive playlist, or make one of your own. Read a new book (BONUS: read an uplifting, spiritual, or motivating book) Pet an animal Smile at a stranger Play a fun board game Dance with reckless abandon Set a healthy boundary State a need you have out loud Create a gratitude journal entry Add one healthy ritual into your daily life Sing loudly without caring who hears you Visit a place you have never been to before Garden or get your hands in some dirt Eat a healthy, veggie-rich meal Drink 1/2 your body weight in ounces today (so if you are 120 lbs, drink at least 60 oz of water) Paint, draw, build, color – allow yourself to be creative for at least 5 minutes Organize one area in your living space Find one way to give to others that also brings YOU joy – and do it Watch a comedy Breathe deeply while reciting a prayer or positive mantra Schedule at least 5 minutes of spontaneous play into your day Try one new thing and don’t think about it or plan it too much Ask for help even if its with something small Think about what you’re especially good at, and do it today Take care of a nagging task that keeps getting ignored Curl up with a blanket and drink a cup of hot lemon water or tea Give some purposeful attention to something you usually ignore Cook or bake a favorite meal/treat Watch the sunrise or sunset Write a letter to someone you are thankful for Do nothing and cross this number off just because you deserve it *** This list is meant to help you begin a self-care routine, and I encourage you to start with this list, note which activities refresh you the most, and add more ideas as you go. It is also important to remember that holiday celebrations can be changed in any way we wish them to be; we only need to take time to decide what those changes look like to us, and communicate those with friends and loved ones. In addition, while self-care is a great start, if you have experienced trauma, grief, or are spending much of your time feeling worried or sad, counseling is an important way to filter out what you need most, and gain coping skills for your specific situation. For more information on self-care basics, click here. Want to join me for FREE parent & tot yoga this holiday season? Click here for more details For weekly inspiration & updates, follow Aspire New Braunfels on instagram & facebook. *** Gillian Amaro, LPC-S I believe that we, as individuals, can create joy, love, and purpose in our lives through authentic connection. I love empowering women, couples & teens to find insight as they balance their bodies, minds & hearts. I am a Licensed Professional Counselor & Supervisor and I offer individual, family & couples sessions, as well as group therapy. My passion for counseling & healthy communication includes stepping out of the office to facilitate workshops and CEU trainings. *** 392 W. Mill St. New Braunfels, TX 78130 www.aspireNB.com Aspire New Braunfels on Instagram Aspire New Braunfels on Facebook Gillian’s profile on Psychology Today
What is Self-Care, Anyway? Posted on May 18, 2018May 18, 2018 by AspireNB Self-care has been getting more press lately, but it still might sound confusing. The definition of self-care, according to Christine Meinecke, Ph.D, is “choosing behaviors that balance the effects of emotional and physical stressors.” Self-care is important for everyone, and a pre-requisite for connecting in a meaningful way. If you are a healer of any kind (mothering, fathering, teaching and caregiving definitely count!) it is important to be more purposeful about your own self-care, especially if you feel you lack the time. Self-care is the first step to standing your sacred ground, and creating better, more empowered connections in – and outside of – your work. Here are 4 helpful areas to keep in mind when adding a self-care routine into your life: 1) Write down 5 reasons to care for YOU, EVEN WHEN _______________. In other words, what makes YOU unique, helpful, inspiring? When you are at your best, in your “zone” what do you look like? These will be great reminders for why self-care rituals & breaks are important; even when ________ (meetings, state tests, playoffs, deadlines, etc…) 2) Begin to pay attention to when you need more self-care, and what those signs are. What do you look like, sound like, feel like when you need more self-care (this is your “shadow self”; the traits you might hate to admit you have, but that are there -just simply part of being a human!). 3) Find your team. It is important to know who is in your inner circle, who you can count on to be on your self-care team. Whether they are family or friends, these are YOUR people, who you can count on when you are stuck. Aim for at least 3-5, and write their phone numbers down too. 4) Try lots of different types of self-care, and find what works best for you. When you find things that work well, make a note of what they are- and ideally, schedule them in your calendar! Want ideas? Here are several healthy self-care options: Eating healthfully Box Breathing Exercise Getting enough sleep Acknowledging our needs Setting healthy boundaries Making a plan for a goal Grounding yourself in the present moment Connecting with others Listening to uplifting music Laughing Playing games with friends Saying no to extra requests Counseling Understanding needs you might have at work, and how to create rituals in your day to meet those needs Leaving work at work Spending time outside Scheduling the week ahead on Sunday mornings Reading for fun Gardening Dancing Watching a funny movie with a friend Singing Cooking Baking Joining a support group Taking a trip/vacation Getting a massage Watching a sunset Playing an instrument Meditation & prayer Petting an animal Lighting candles Smiling Assess your SUDS Do your chores (yes, really!) Keeping letters & notes from former bosses or employees to remind you of your strengths Thanks for reading! -Gillian *** Gillian Amaro, LPC-S I believe that we, as individuals, can create joy, love, and purpose in our lives through authentic connection. I love empowering women, couples & teens to feel comfortable with who they are & gain insight about how they connect with others. I am a Licensed Professional Counselor & Supervisor and offer individual, family & couples sessions, as well as group therapy. My passion for counseling & healthy communication includes stepping out of the office to facilitate workshops and CEU trainings. *** 392 W. Mill St. New Braunfels, TX 78130 www.aspireNB.com Facebook: @AspireNewBraunfels Gillian’s profile on Psychology Today Aspire NB on Facebook
Calming Ourselves in a Chaotic World Posted on June 24, 2015June 28, 2017 by AspireNB “When all our needs are fulfilled, the brain doesn’t need to focus on survival tasks and feels safe enough to open up to our natural presence and uncover happiness.” -Dr. Elisha Goldstein, PhD. Do you ever feel like you don’t have enough time? That you can never do enough or be “good enough”? Maybe you feel everyone is against you? Do you find yourself yelling at other drivers on the road, or losing patience with your closest friends and family members? Sometimes dealing with life’s everyday stressors can get the best of us, and leave us feeling like some of the examples above. It can happen to everyone – and when we are faced with a world that feels chaotic, we struggle more and more with how to understand and experience stress in a way that does not cause harm to ourselves, or our loved ones. The most tempting way to deal with our feelings is often to numb ourselves – with TV, food, constant distractions, or substances. Numbing can be helpful temporarily, but it’s best to learn to cope with these stressors in a way that will interrupt their negative cycle and create more lasting change in our life. According to Farb et.al’s study Minding one’s emotions: Mindfulness training alters the neural expression of sadness, mindfulness training (MT) has been shown to facilitate both recovery from emotional challenge and increased tolerance of negative affect. Here are a few ways to practice calming yourself: 1. Investigate what types of situations trigger negative emotions or behaviors for you, and why. 2. When you know a stressful time is approaching, make plans to connect with a friend or loved one who lifts you up or makes you laugh. 3. Write down short verses that encourage you to stop and create more awareness for yourself. In her book, Uncovering Happiness, Dr. Goldstein gives examples such as “Breathing in, I am here… Breathing out, I am alive” while taking steps inside, or “Breathing in, I notice the colors all around me… Breathing out, I smile” while outside. Another option is “Breathing in, I wash my hands…. Breathing out, gratitude for these hands”. 4. When you are recovering from stress or a triggering situation, take time to engage in meditation. Below are a few examples to get you started. Dr. Goldstein’s 10 minute body scan Sky Mind Meditation Dr. Goldstein’s Sky of Awareness Meditation https://www.youtube.com/watch?v=mtsdz_jhB7c For more information regarding counseling services for stress management, anxiety, perfectionism, or other concerns, please see our contact information below. Thanks, Gillian Aspire New Braunfels PLLC 145 Landa Street, New Braunfels, TX 78130 512-501-2597
Aspire Academy Posted on November 27, 2014January 12, 2019 by AspireNB Empowering healers to lead purposeful & balanced lives. Continuing education group series for Professional Counselors, Social Workers, Marriage & Family Therapists and Interns Learn new self-care strategies for your clients through experiential exercises CEU’s offered for LPC, LMFT, and LCSW Put your own oxygen mask on first and lead by example! While our families, clients and communities really need us to put ourselves first, we are often the last “task” on our to-do lists. Taking time in a purposeful way empowers you to set & achieve meaningful goals. By learning how to better care for yourself, you gain energy to provide a healthy environment for yourself, your family, the teams you lead, and your community. This group is for all healing professionals, whether you have many years of experience in your field, or are an intern transitioning from school to professional life. The Academy will be a purposeful & safe space to assess personal strengths, gain support from like-minded professionals, and create meaningful goals. In addition, you will learn or practice CEU’s related to… Defining work-life balance Accepting support & requesting feedback from your peers Self-care skills Meditation & relaxation exercises Healthy communication strategies Boundary setting Articulating & fulfilling individual needs Feeling more empowered in your life This group session will meet on Wednesday evenings, once a month for 6 months. Our next group begins in February 2019 and will run from February 2019-July 2019. Fee is $65/session ($390 for all 6 sessions) Please call to reserve your spot and/or ask questions In summary, this group is for you if… You want change or challenge Your want guidance in building a heart-led career You are a healer/helper who wants more balance & clarity You are busy, overwhelmed, or overstressed You want a safe & supportive professional group To sign up or ask more questions, please contact Gillian in the following ways: Phone: 512-501-2597 Email: amaro@aspireNB.com