Mastering your Morning Posted on September 10, 2019September 10, 2019 by AspireNB There are countless research studies to support the claim that, if you master your morning, you master your day. The morning process I developed for myself combines 5 key areas. This process can be quick- a total of 5 minutes, or it can take much longer. It all depends on the amount of time you wish to set aside. Deciding how much time you want to devote to this practice is a powerful first step to a morning routine you ENJOY. A morning process will not work if it is not helpful or enjoyable, and you can definitely get as much benefit from 5 minutes as you can from 50 minutes. My biggest tip is to do your morning process BEFORE you pick up your phone or open your computer. This process will still help you to rebound from the “noise” if you forget, but beginning the day with your morning process ensures that you listen to your own voice and inner wisdom first. It gives you the opportunity to decide how you want to show up, providing a powerful foundation for your day. 5 Key Ingredients to a Good Morning 1. BODY: how does your body feel waking up today? How much energy do you have? BONUS: Do you feel strength, or tension, connection or disconnection with your body? How can you acknowledge your body, and your needs, before the day begins? 2. INSPIRATION: State one thing you are grateful for, right now. This directs our brain to find positivity & creativity & creativity in our day, as opposed to negativity & scarcity. BONUS: Read something positive! This could be one line or one chapter from a book, or a daily devotional that is inspiring to you. 3. PRAY: Prayer or meditation can help you to synthesize the inspiration you just took in, and integrate it within your body before the day begins. Again, this can be a short 10 second prayer or a 10 minute meditation: your choice! 4. INTENTION: Set an intention for your day, based on what you NEED today & the state you woke up in (#1), the inspiration you received through your reading & prayer (#2 & 3), and the goals & vision you are working towards in general. Thinking of all these categories, what 1-5 words define your intention for the day? Some examples of popular intentions include: “focus”, “clarify”, “slow down”, “set my boundaries with others”, “don’t work past 6”, “connect with others” or “remember I am powerful”. 5. MOVE! This can as simple as doing 2 pushups, or as intense as a 45 minute sweat session. The important thing is to get a little adrenaline going, signaling that it is now time to begin your day!
Beginning Again Posted on August 4, 2015May 18, 2018 by AspireNB “When we stop caring about what people think, we lose our capacity for connection. When we become defined by what people think, we lose our willingness to be vulnerable. If we dismiss all the criticism, we lose out on important feedback, but if we subject ourselves to the hatefulness, our spirits get crushed. It’s a tightrope, shame resilience is the balance bar, and the safety net below is the one or two people in our lives who can help us reality-check the criticism and cynicism.” – Brene Brown, Ph.D., LMSW I am worthy. I am worthy of change, of hoping for more. I am worthy even though ______________ told me I wasn’t. What would it take for you to feel worthy? Empowered? Content with who you are, right now? It is easy to fall prey to anxiety or shame and let it dictate your life’s course. Maybe you think you are unworthy because you are “supposed” to be farther along in life, or because you have made mistakes in your past. Sometimes you feel unworthy because you suffered trauma, abuse, or just because you are not ______ enough, whatever that may be. If you notice yourself being overly critical, (using the words “always”, “never” or “should” can often be an indication of this) try to take a step back to rephrase. For example, instead of “I can never get it right!” saying: “This feels overwhelming right now, and I can’t do it all. What I can do is ________”. Another way to take care of yourself is to connect with others in a genuine way. Find someone to talk to who will want to learn about the ways you are unique instead of judging you for your differences. Start where you are, be kind to yourself, and work at your own pace. As the saying goes the best time to plant a tree is 20 years ago. The second best time is today. Instead of helping us “toughen up” and succeed, being critical of ourselves is often our biggest downfall. We gradually shut down, decreasing our ability to be creative, productive, and successful – to dull the very light within us that others may need to see. The very light that propels us to change and grow. Real life is full of maybes, grey areas and unanswered questions. If we can’t believe and trust in ourselves, it will be difficult to achieve our goals, connect with others, and feel content. We are here today to try again- and what a beautiful beginning. -Gillian If you are hoping to make a change in your life, or would just like more information on counseling in general, please call 512-501-2597. You may schedule a free 15 minute phone consultation to ask questions, gain a better understanding of what counseling is like, and decide if it is the right step for you. *** 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
High School Powerhaus Posted on January 24, 2015June 11, 2018 by AspireNB High School Powerhaus: A Supportive group for high school students In high school, there are so many decisions to make, peer pressures to avoid, and family expectations to uphold. If you are a high school student who feels overwhelmed at times from expectations from school, family, friends & activities, this group is for you! Sometimes, it seems no one understands the pressures that high school can bring, except other high school students. This group allows high schoolers to talk, vent, and support each other, taking time away from outside opinions, and learning what you truly like & need in your life. Group goals include: Purposefully choosing decisions for myself & my future Successfully managing school assignments, tasks, & expectations Finding positive ways to cope with stress Balancing activities, family, friends, school & work Increasing positive communication with parents regarding your feelings & needs Boundary setting Goal setting Meditation & Relaxation Exercises Meeting like-minded high school students Accepting support & requesting feedback from HS peers in a safe environment Laughing This group meets once a month on Monday evenings. Cost: $40/session This will be a closed group, meaning that once we begin a series, I will not let anyone new into the group. This allows for higher levels of confidentiality and safety. I keep groups small, with no more than 6 participants per group, so that I can easily attend to each member’s needs. For specific dates & times, questions, or to reserve your space, please contact Gillian Amaro, M.Ed., LPC at 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
Senior Project Posted on November 15, 2014June 11, 2018 by AspireNB Calling All Seniors! Most high school seniors feel like their last year in high school is one life changing decision after another, and so many “last times” that it can get overwhelming fast. College choices, scholarships, forms, relationships, leaving friends behind, attending homecoming, clubs, prom…. You may feel like graduation can’t come soon enough one day, and the next day you can’t stop worrying about how little time you have. It may even feel as though in every area in your life, you are constantly having to prove yourself. Getting through your senior year is a bit like learning to ride a bike without the training wheels. Once you get moving, it will seem natural & you’ll never look back. But in the meantime, you’ll need a lot of love, support, trust… and maybe a push or two. This group is specifically for high school seniors who want guidance through their senior year, in a way that is hard to find within your typical high school routine. We will meet once a month for the whole year and will talk, vent, offer support, and practice coping skills that will help you as you transition to your next step in life. I truly love working with high school seniors, and enjoy incorporating any music, art, or writing that helps you to express your experiences. In addition to specific requests from group members we will address: Reducing overwhelm & anxiety Accepting support & requesting feedback from your peers Self-care skills Meditation & relaxation exercises Healthy communication strategies Boundary setting Articulating & fulfilling individual needs Goal setting Feeling more empowered in your life The fee will be $40/session, and we will meet once a month on Monday evenings. This is a closed group, which means that once we begin, I will not let anyone new into the group. This allows for higher levels of confidentiality and safety. I keep groups small, with no more than 5 participants per group, so that I can easily attend to each member’s needs. To sign up or ask questions, please contact Gillian Amaro, M.Ed., LPC at 512-501-2597