You may think of a health and wellness coach as someone who gives you dietary or fitness advise. This could not be further from the truth!

A health and wellness coach is different from other providers you may encounter. A health and wellness coach does not diagnose, treat or prescribe. A coach is a trained professional. They are a partner, someone to support and guide you toward optimal wellbeing.

A coach facilitates and supports you in taking actionable steps toward sustainable growth and change. You are empowered to take ownership and responsibility for your own health and wellness. Services are offered using a de-stigmatizing, uplifting and strengths-based approach. The coach is an advocate, ally and source of inspiration for lifestyle change.

Let’s take a closer look:

What is Health and Wellness Coaching?

• A collaborative partnership between the client and coach
• Focused on your values, strengths, vision and priorities
• A way to achieve and sustain your health and wellness goals
• Accountability partnership to increase progress and success
• Working through barriers or obstacles to change
• Lasting and enjoyable habits and strategies
• Strengths-based, client-directed, comprehensive
• Focused on the present and future
• Guidance, support, encouragement, empowerment
• Grounded in ethical and evidence-based coaching practice
• Personalized to the needs and goals of each client
• Practical, realistic and sustainable changes to health and wellbeing
• Short-term (typically 12-24 sessions)
• Structured, concrete, goal-directed, action-oriented
• Focused on the “how” (not the “why”)
• A powerful investment in your wellbeing

What Health and Wellness Coaching is NOT:

• A quick fix
• Psychotherapy or counseling
• A weight loss or diet program
• A fitness or exercise regimen (ask for our certified personal trainer!)
• Someone to tell you what to do or give you the answers
• A protocol, prescription or intervention
• A meal plan (our registered dietician nutritionist can offer that!)
• Treatment for an illness, diagnosis or disorder
• Open-ended, passive; no clear direction or outcome
• Focusing on what’s wrong or what needs “fixing” (you’re not broken)
• Analyzing your past, resolving traumas, or managing a crisis

A health and wellness coach can help you achieve your goals in the following areas of wellbeing:

• Self-care & making time for things that bring you joy
• Lifestyle habits & routines
• Managing stress & increasing relaxation
• Mindset, confidence & self-awareness
• Energy balance such as slowing down or reducing fatigue
• Optimizing sleep; restoring the body & mind
• Relationship with food
• Work-life integration & addressing imbalances
• Managing a chronic health condition or medical diagnosis
• Lifecycle transitions
• Maintaining vitality throughout the lifespan
• Career satisfaction & professional identity
• Meaningful connections & community
• Home environment & space
• Spirituality, meaning & purpose

Together, you and your coach will co-create realistic goals to help you achieve your vision for optimal wellness. Your coach will empower you to tap into your inner strengths and support you when you’re feeling stuck.

While a health and wellness coach does not diagnose or treat medical conditions, if you choose, with your consent, they can collaborate with your current healthcare team. The coach can support you in following your provider’s recommendations, and help you feel less burdened by your medical condition or overwhelmed by your treatment protocol.

Why Should I Consider Health Coaching?

Simply put, working with a health and wellness coach helps you get from where you are to where you want to be. Health coaching focuses on the “whole person” and is customized to your particular goals and unique needs. There are no one-size-fits-all approaches.

Making small, gradual changes over time can yield significant results. Partnering with a health and wellness coach can positively impact multiple areas of your life, and help you take your wellbeing to the next level. You may want to try this:

• Consider an area of your life that you would like to improve
• What would your life look like if you were to make those improvements?
• What steps would you take to get there?
• What challenges might get in the way? How could you overcome them?

Why should I work with a health and wellness coach at your company?

Here at the tripartite organization of Specialized Therapy Associates, Fx Med Centers and Xceptional You, we offer an integrated care model. That means we have the capacity to be a “one stop shop” for your wellness needs. We also have the capacity to collaborate with one another as professionals, to offer you high quality, comprehensive care.

Another important reason is that practically anyone can call themselves a “health coach” and offer services. Yes, really. The industry is not yet regulated by the State like a doctor or therapist is. That said, our health and wellness coach is not only National Board Certified in health and wellness coaching (NBC-HWC), but has multiple coaching certificates AND is a licensed clinical social worker with over 20 years of experience. She has been working with the Company since 2017, and is a compassionate, empathic and dedicated professional.

Furthermore, private one-on-one or even group health and wellness coaching services can be costly, typically ranging from $125-$250+ per session. Working with our health and wellness coach will offer a significant cost savings relative to services elsewhere in the community.

All coaching services are offered remotely, at convenient times throughout the week.

To learn more about our health and wellness coaching services or schedule your FREE consultation with our coach, Anna, call 201-488-6678.

Disclaimer: This post is for informational purposes only. It does not constitute medical advice, or replace treatment or intervention by a qualified medical or mental health professional.

#healthcoach #healthcoaching #healthandwellnesscoach #wellnesscoach #wellbeing #health #wellness #NBHWC #NBCHWC #whatisahealthcoach

The post What Exactly is a Health and Wellness Coach and Why Should I Work with One? first appeared on Specialized Therapy.

The post What Exactly is a Health and Wellness Coach and Why Should I Work with One? appeared first on Specialized Therapy.

What is a Health Coach and How Can They Help Me?

You may have heard of health coaches, but not really know much about what they do and what the benefits are of working with one.

A health coach is different from other providers you may encounter. A coach does not diagnose, treat, or prescribe. A coach is a partner, someone to support and guide you toward optimal health and wellbeing.

A health coach will:

• Assist you to identify your vision and priorities
• Explore your strengths, values, and dreams
• Focus on the present and the future
• Support you to achieve the goals that matter most to YOU

A health coach will not:

• Tell you what to do or give you all the answers
• Focus on what’s wrong or what needs “fixing” (you’re not broken)
• Set the agenda and determine what you need to work on
• Analyze your past, resolve traumas, or manage a crisis

Why Should I Consider Health Coaching?

Working with a coach helps you get from where you are to where you want to be. Health coaching focuses on the “whole person” and is customized to your particular goals and unique needs. There are no one-size-fits-all approaches.

Topics that are commonly addressed in health coaching include, but are not limited to:

• Making healthier food choices
• Managing stress
• Optimizing sleep and energy balance
• Incorporating more physical activity
• Work-life integration
• Self-Care – such as making time for things that bring you joy

Making small, gradual changes over time can yield significant results. Partnering with a health coach can positively impact your body, and mind, and help you take your health to the next level.

To learn more about our health coaching services or sign up for a FREE consultation with our health coach, call 201-488-6678.  Our partners at FxMed Centers, offer the best-in-class integrative health coaches.

By Anna Sandbank, LCSW, INHC, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

Disclaimer: This post is for informational purposes only. It does not constitute medical advice or replace treatment or intervention by a qualified medical or mental health professional.

The post A Health Coach and You: How can they Help You. first appeared on Specialized Therapy.

The post A Health Coach and You: How can they Help You. appeared first on Specialized Therapy.

• Rest & Relaxation: Stress is one of the most prevalent causes of fatigue. We often react to chronic stress with a fight-flight-freeze response. “Fight” may mean increased irritability or reactivity. “Freezing” may look like shutting down or disengagement. And “flight” may entail feeling a need to escape or run away. Day to day threats, whether real or perceived, and the cascade of hormones and neuro-chemicals that follow, can leave your system depleted and in need of serious repair. Implement one new relaxation technique such as meditation, reading, journaling, listening to inspirational music or whatever allows you to feel calm.

• Sleep: Sleep is one of the most underrated tools we have. Clearly, lack of quality sleep can leave you feeling tired, but did you know that over time, being sleep deprived can set you up for mental and physical illness? Sleep is needed for cellular repair, detoxification, brain health, immunity, and balanced mood and hormones. Our non-stop culture and 24/7 access to information and entertainment can trick you into thinking of a full night’s sleep as optional. If you are struggling to fall asleep, waking in the night, or wake up and do not feel rested, start with the basics: eliminate exposure to blue light, have a wind-down routine, make sure your bedroom is sufficiently cool and dark, and avoid working in bed.

• Nutrients: Food is meant to make you feel nourished. But if what you are eating leaves you feeling fatigued, it may be due to a food sensitivity, such as gluten, poor blood sugar balance, or a lack of micro-nutrients such as vitamins, minerals and antioxidants. Beyond avoiding sugar bombs and reading labels, focus on adding in a rainbow of vegetables each day. Eat a combination of fat, fiber and protein from whole-food sources to avoid spikes and crashes in your energy levels. Work with a practitioner to try an elimination diet or get tested to rule out any food sensitivities.

• Movement: Physical activity doesn’t have to mean a grueling workout. In fact, studies show that more moderate exercise is less likely to contribute to inflammation than a more strenuous regimen. Do what you enjoy most, whether that’s walking, biking, tennis, dancing, swimming, yoga or MIIT (moderate- or medium-intensity interval training). Movement is important for your body and mind, supporting detoxification pathways, mood, insulin sensitivity, stress, immunity, longevity, and yes, energy-balance. Speak with your health or medical practitioner prior to starting a new exercise plan, especially if you are recovering from an acute illness, have a chronic condition or suspect adrenal issues.

• Connection: Whether you are still adjusting or have already adapted to life “at home”, this can be a time of significant isolation, even for those with family or friends nearby. Detachment from significant others, withdrawal, or even a feeling of disconnection from yourself, can be read flags. If you don’t feel secure spending time with loved ones even while physically distant, outdoors, with a mask, try spending time in nature. Connection to the natural world can increase perspective, optimism, and take you beyond the four walls of your home, or your mind. Speaking of nature…

• Sunlight: You know how plants need sunlight to thrive? So do we. If you are finding yourself spending days on end indoors, this can definitely contribute to low energy and fatigue. There are plenty of ways to venture out in a safe and secure way. This may mean a walk around the neighborhood. Perhaps a day trip to a botanical garden or beach. Try hiking in a forest, boating on a lake, or even a picnic in a local park. You can even make it a point to have a meal outside on your deck, patio or yard each day. Sunlight is an important source of vitamin D and can help lift your mood, boost immunity and help you get more restful sleep.

• Tech break: More than ever, we are attached to our devices. In addition to excess exposure to blue light and its consequences for sleep, bombardment by media images of danger and suffering, or increased sedentary lifestyles, both the American Academy of Pediatrics and American Heart Association advise dramatically reducing time on tech for both children and adults. This can help combat fatigue. Even if you and your family need to stay connected for work and school, identify certain times each day or places in the home, to have a “screen-free zone” such as the dinner table or between 10pm and 8am. Experiment by staying off media for several hours or even one whole day to sense the difference in how you feel. Focus on what you will gain, such as time or energy, instead of what you will potentially miss out on.

• Functional Medicine: Many illnesses can lead to fatigue, in some cases extreme. Functional medicine uses root-cause assessment and resolution to find out why you are having the symptoms, and provides a more comprehensive plan for how to address them. If you suspect an illness such as autoimmunity, fibromyalgia, anemia, chronic fatigue syndrome, adrenal insufficiency, gut imbalance, infections, or thyroid issues, a functional medicine practitioner can help you combat fatigue and can offer a more lasting solution. Learn more at https://fxmedcenters.com/

• Therapy or coaching: Fatigue and exhaustion can be serious. Don’t ignore the signals. Depression, anxiety, bipolar disorder, alcohol use disorder, and many other conditions can increase fatigue, and if you have fatigue, it can make these conditions harder to manage. If you are struggling with your emotions, mood, relationships, or traumas, consider working with a therapist. If you are interested in implementing some of the above lifestyle suggestions, but aren’t sure how, or would benefit from more support to follow through, a coach can partner with you to work toward your goals and help you make your vision a reality. Call 201-488-6678 to learn more or schedule your first appointment to help combat fatigue.

By Anna Sandbank, LCSW, INHC, CMHIMP, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

Disclaimer: This post is for informational purposes only. It does not constitute medical advice, or replace treatment or intervention by a qualified medical or mental health professional.

The post 9 Powerful Strategies to Combat Fatigue first appeared on Specialized Therapy.

The post 9 Powerful Strategies to Combat Fatigue appeared first on Specialized Therapy.

We already know about the recommendations by the CDC, and hopefully, you had a chance to read our recent article, Immunity During the Coronavirus and Beyond, published in the spring. While these steps will not prevent you from getting ill, here are 5 actionable strategies to support your health and immunity this season with the coronavirus still lingering.

Add in a salad

Summer is a time we typically lighten up our meals. This is a great opportunity to add a rainbow of color: red tomatoes for lycopene, an antioxidant, and vitamin C; orange carrots for fiber and vitamin A (beta carotene); yellow peppers for fiber, potassium, and vitamin C; green celery and cucumber for a host of minerals, including potassium to positively impact blood pressure; purple cabbage for anthocyanins, another antioxidant, as well as a host of vitamins and minerals.

Try out the farmer’s market

Many farmer’s markets will be opening this month. This is a great way to support local farmers, while getting fresh air and sunlight. You will be reducing your intake of industrial and artificial chemicals such as pesticides, herbicides, hormones, additives, and preservatives, all of which contribute to your toxic load and undermine health.

Reconnect with nature

While observing local and state guidelines, head out to a park, forest, or beach. There are mental and physical health benefits to spending time in nature such as reduced stress, improved sleep, increased happiness and positivity, and improved focus and creativity. Aim for 120 minutes per week for maximum benefit, according to researchers.

Try fermented, probiotic foods

By now you’ve heard about the importance of a healthy microbiome, the trillions of bacteria that live in and on your body. At your next barbecue, try raw sauerkraut instead of conventional. Replace your usual beer with kombucha, an effervescent tea. Miso is not just for soup; add some miso paste into a homemade dressing, marinade, or sauté.

Open the windows

Indoor air pollution can come from chemicals in furniture, carpets, smoke, air fresheners, and conventional cleaning products. These can impact sleep, respiration, energy, and irritate the eyes, nose, and throat. Now that allergy season is ending, open windows to bring in fresh, clear air. The breeze may also be a cost-saving alternative to air conditioners.

For more easy and accessible ways to support your wellness goals, ask about our virtual integrative mind-body health or health and lifestyle coaching services. Call 201-488-6678 or visit specializedtherapy.com. Visit our site and sign up for our Newsletter to get more tips on how to have a healthy Summer.

By Anna Sandbank, LCSW, INHC, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

Disclaimer: This post is for informational purposes only. It does not constitute medical advice or replace treatment or intervention by a qualified medical or mental health professional.

The post 5 Steps for a Safe, Fun and Healthy Summer first appeared on Specialized Therapy.

The post 5 Steps for a Safe, Fun and Healthy Summer appeared first on Specialized Therapy.

Essentially, there are two types of inflammation, acute and chronic. Acute inflammation is the type you are probably most familiar with. It is a necessary and important aspect of your immune defense system, designed to protect you and help you recover.Inflammation is your body’s natural response when you have an injury, wound or infection and enables you to heal. Symptoms may include pain, heat, redness, and swelling. Then there is chronic inflammation.

Chronic inflammation is a bit more complex. It can result from unresolved acute inflammation that puts your immune defenses on high alert.  In autoimmune disorders for example, the body becomes confused about what is self and what is other, and attacks healthy tissue, mistaking it for a foreign invader.

Chronic inflammation occurs over time on a systemic level. It can result from prolonged exposure to a multitude of internal and external threats to the body.

Why is it so harmful and what can I do?

Chronic inflammation, left unchecked, leads to damage throughout the body. It may also settle into particular areas which may be more vulnerable. It is a primary contributing factor in most chronic diseases such as type 2 diabetes, heart disease, stroke, autoimmune conditions, cancer, Alzheimer’s Disease, depression, asthma, fibromyalgia, arthritis, skin conditions, inflammatory bowel disease, and more.

The degree and impact of inflammatory process in the body can be helped or hindered through lifestyle factors. These include stress, nutrition, sleep, movement, and chemical exposure.

There are many health-promoting activities to limit inflammation. Among the most critical are: having a whole-food based, anti-inflammatory diet; regular moderate activity; well managed stress levels; sound sleep for 7-8 hours; and minimizing exposure to chemicals.

Individually and collectively, these steps will  go a long way in preventing and addressing your inflammatory load.

How can I reduce my risk?    

• Start to notice the signs and signals from your body. This is a simple first step in understanding that your body is trying to communicate with you. Listen and respond to the whispers before they become shouts. Do not assume aches and pains, fatigue, rashes, or brain fog are a natural part of aging. These are not just a “normal” part of growing older.

• Adopt a healthy lifestyle. Learn which foods are pro-inflammatory and which are anti-inflammatory. Practice relaxation techniques such as meditation. Have a regular sleep routine that leaves you feeling refreshed. Increase your activity level. This does not have to mean an hour at the gym if that’s not for you. Take a walk or just focus on getting up from your desk or couch every hour to do some simple stretches. Limit your exposure to chemicals starting with those in poor quality food, such as pesticides, preservatives, artificial ingredients, and antibiotics. From there, consider “greening” your  cleaning and personal care products, as well as cookware and plastics.

• Avoid smoking, excessive alcohol use, social isolation, obesity, and prolonged stress. Inflammation is highly correlated with mood disorders. Process your emotions and any experiences of trauma, grief, or loss. Have you heard the phrase “your issues are in your tissues?”  Unresolved emotions and trauma can impact you physically as well as mentally and emotionally. Maintain your annual check-ups and speak openly with your doctor about any changes or concerns.

• If you’re not sure where to start, work with a qualified integrative health professional such as a health coach. Change doesn’t have to be difficult or overwhelming. A health coach is a partner on your path to sustainable whole health and well-being.  Call 201-488-6678 for more information.

Learn more about ways to boost your autoimmune system by booking an appointment with Specialized Therapy Associates.

Disclaimer: This post is for informational purposes only. It does not constitute medical advice, or replace treatment or intervention by a qualified medical or mental health professional.

The post Chronic Inflammation 101: Why Does it Matter? first appeared on Specialized Therapy.

The post Chronic Inflammation 101: Why Does it Matter? appeared first on Specialized Therapy.

Here are 6 simple ways to honor the season and provide a solid foundation of self-care this autumn before you head into winter.

Stay grounded.

Bring in fresh turmeric and ginger. Well known for their anti-inflammatory properties, it’s easy to add these rhizomes to your favorite fall dishes, or even your morning smoothie. Roast some root vegetables such as squash, sweet potatoes, carrots or fennel. These are the “good carbs” we need to stay nourished and fight sugar cravings.

Keep moving.

Fight the urge to become less active as you start to head indoors. Maintain your daily walk or favorite class to support mood, detoxification, and sound sleep. If you move outside in the morning sun, expect even greater benefits. Sunlight helps reset your body’s biological clock and provides a boost of vitamin D.

Warm it up.

Warming spices such as cinnamon, nutmeg, cloves, and cardamom add sweetness without added sugar. They also have health-supportive properties, such as aiding in digestion, providing antioxidants, and boosting circulation. Try a blend such as a pumpkin pie spice or Garam Masala if you’re feeling creative.

Consider a bath.

Not just for little ones, a warm bath in the evening can help ease you into sleep more easily. This is thanks to the drop in core body temperature that occurs. For optimal results take your bath 1-2 hours before bed. Add in some candles and relaxing music to soothe your mind in addition to your muscles. Don’t have a bathtub? A warm shower works too.

Just say no…thank you.

If the party invitations and holiday plans are already creating stress, slow down. Mindfully choose which events you actually want to attend, leaving space for adequate rest and downtime. If you struggle to say no, practice bowing out with grace, “Thank you for thinking of me, but I won’t be able to attend this year. I hope you have a fantastic time.”

Stay hydrated.

If you tend to drink more water in the summer, know it is important to stay hydrated year-round. Continue to fill up that (glass or stainless steel) water bottle to take with you each day. Start your morning with a full glass of water as you’re getting ready. If you notice headaches or low energy, try a full glass of water before popping a pill or reaching for more coffee.

Bonus tip: Let it go. Allow yourself time to adjust to seasonal changes. Transition to a new rhythm by listening to your body and mind. Determine for yourself what you actually need for optimal well-being. Like the trees, shed what no longer serves you and let it fall away.

For expert, caring support to have a healthy and happy fall season, contact us at 201-488-6678 and ask about our integrative mind-body health services, or visit specializedtherapy.com or fxmedcenters.com

By Anna Sandbank, LCSW, Director of Integrative Mind-Body Health

Disclaimer: This post is for informational purposes only. It does not constitute medical advice or replace treatment or intervention by a medical or mental health professional.

The post Six Strategies for Self-Care this Autumn first appeared on Specialized Therapy.

The post Six Strategies for Self-Care this Autumn appeared first on Specialized Therapy.

Is one of your goals to live your best life? Do you wonder how to access your best self mentally, physically and emotionally? With each change of season comes a new opportunity to reset. Identify and incorporate simple lifestyle choices that allow you to tune in to your mind and body for better balance and improved mood.

Manage Stress

Pause to take 3-5 deep breaths when you are feeling tense or overwhelmed. If that feels like too much, just bring awareness to your breath, feeling the sensation of air moving into the body as you breathe in and out of the body as you breathe out. Finally, learn how to meditate by joining a meditation group like this one.

Upgrade your fuel

Are you being fueled (or fooled) by food devoid of nutrients such as vitamins, minerals, and fiber? Up your intake of fresh, local, seasonal produce. Check out your local farmers market. Try something new like microgreens, kohlrabi, spring onions, fennel, snap peas or cherries.

Get your Vitamin D

While we are advised against “tanning” and prolonged exposure, there are safe and simple ways to benefit from the sun. Enjoy your lunch outside. Take a morning walk. Swing by the park on the way home from picking up your kids. Bonus: morning sun helps regulate circadian rhythms which supports your sleep/wake cycle.

Curtail your use

If you consume alcohol, (or other substances) consider taking a break for at least one month to experiment with how you feel.  Even moderate alcohol consumption can adversely impact your health and happiness by affecting neurotransmitter function, inflammation and sleep among other areas.

Connect with others

In real life. Put the phone down. Search for a local Meet Up group or class in your areas such as hiking, biking, gardening, painting, or cooking. Joining a therapy group can be a rewarding and supportive outlet and can help you realize you are not alone – or unique – in the challenges you face.

Lighten up with fresh energy, fresh air, fresh food, and some fresh new friends this summer. Learn more about our Integrative Mind-Body Health Workshop.  Or to register, click here. 

Disclaimer: This post is for informational purposes only. It does not constitute medical advice or replace treatment or intervention by a qualified medical or mental health professional.

By Anna Sandbank, LCSW, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

The post What is Integrative Mind-Body Health? first appeared on Specialized Therapy.

The post What is Integrative Mind-Body Health? appeared first on Specialized Therapy.

We all experience periods of stress, but did you know that chronic, prolonged stress takes a toll on your physical and mental and emotional wellbeing? Stress can impact health in numerous ways, from poor sleep and fatigue to difficulty concentrating, irritability, pain and even anxiety.

The good news:

Mindfulness and mediation practices have been shown to have significant benefits to your body, mind and spirit. They can help regulate emotions, improve attention and focus, reduce risk for disease, and so much more!

It’s not all or nothing.

You don’t need to be a yogi on the mountain to gain these benefits. Taking just five to ten minutes each day to focus on your breath can bring more calm, focus, and wellbeing into your life. Consistency is key.

Not sure where to start?

The best time to meditate is when you are most likely to do so. For some, that’s first thing in the morning. For others it may be easier after exercising. Experiment to see what works best for you.

Don’t have five minutes?

Even three deep breaths can make a difference. Close your eyes and observe the breath entering and leaving your body. When your mind wanders, (which it will) bring your attention back to your breath. That’s it!

Curious about mindfulness?

Check out this short (<3 min) animated video: https://www.youtube.com/watch?v=vzKryaN44ss

Ready to reset?

Join our weekly group, Managing Stress Through Mediation and Mindfulness, facilitated by Anna Sandbank, LCSW, Director of Integrative Mind-Body Health. Learn practical and effective ways to lower your stress, increase focus and attention, and live with more balance and clarity.

Call 201- 488-6678 to learn more.

By Anna Sandbank, LCSW, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers

The post Got Stress? Mindfulness Matters first appeared on Specialized Therapy.

The post Got Stress? Mindfulness Matters appeared first on Specialized Therapy.

If you’re like most people, you tend to put others’ needs ahead of your own and don’t pause to attend to your own. You may feel you don’t have the time to relax or deal with a nagging health challenge.

Have you noticed when you dismiss or avoid the signs and signals from your body or mind that call for your attention, they tend to get louder?

Think of “symptoms” whether emotional or physical, as a message from your system that something needs to be understood and addressed.

You may feel frustrated, angry, resentful or worried. You may see these signals as an inconvenience or think, “if I ignore it, it will go away.” But does that really address what’s going on? Probably not.  You may see these messages as flaws, or “evidence” that there is something wrong with you. (There is nothing wrong with you.)

Your system has infinite wisdom. Trust in your body and mind. Those messages are communication about something important going on inside. Take the time to be more self-compassionate, kind and loving toward yourself. We don’t punish, stress or judge ourselves to wellness.

You deserve the same attention and empathy you would offer a friend or young child. Support yourself with love, openness, and curiosity. Say nurturing, loving and kind words to yourself to support your own healing. Your body is listening to you and will respond accordingly, whether you are harsh and rejecting or compassionate and accepting.

If you would like more guidance on how to understand and manage difficult physical and emotional symptoms, contact us for an appointment.  Our groups and workshops in Integrative Mind-Body Health include strategies for mindfulness and self-compassion. They also address the whole person, mind, body, spirit, and emotions.

Call 201-488-6678 for more information, or click here. 

Written by Anna Sandbank, LCSW, Director of Integrative Mind-Body Health

The post This Valentine’s Day, Show Yourself Some Love first appeared on Specialized Therapy.

The post This Valentine’s Day, Show Yourself Some Love appeared first on Specialized Therapy.

These feelings can intensify by engaging in unhelpful behaviors such as excessive eating, alcohol consumption or spending. Many people place expectations on themselves to achieve the “perfect” home or family life, and then feel inadequate, comparing themselves to unrealistic images on TV or social media.

Give us a call at 201-488-6678 for more information about our new Mind-Body Transformation Series starting 2019!

While there is no shortage of holiday advice, here are a few strategies you may find particularly useful:

• Volunteer with those in need. Giving back can be a reminder to focus on all you do have. Spending time helping others, even in small ways, can help foster meaning and purpose. It can also help you become more aware of the needs of others, rather than fixating on your own worries
• Focus on hobbies and activities that give you pleasure. Try reading, baking, listening to inspirational songs, whatever brings you joy. Set limits on extra commitments that lead to feeling overloaded or depleted. Prioritize your to-do list to focus on what is most important. Add yourself to the list. Self-care is not selfish; it’s a necessity, especially during these hectic times.
• Spend time with loved ones. Surround yourself with people who are exhibiting the qualities you aspire to, rather than those who may be down or sluggish. You may be inclined to withdraw, but this can increase loneliness and isolation. If you are struggling to connect, or face anxiety, depression, grief or trauma, join one of our support groups.
• Stick with regular routines and health habits. Now is not the time to skimp on sleep, balanced meals, or exercise. A brisk walk in the sunshine or a few yoga poses can offer benefits that go well beyond fitness. Boost your mood, fight weight gain, improve energy, and reduce stress. Every bit counts- dance in your living room, clean the house, walk around when you’re on a phone call.
• Be highly selective. Serve or bring along an upgraded version of your favorite holiday recipe. Enjoy it without guilt. Avoid both deprivation and regret, by mindfully savoring something you really love. Rather than thinking of the holiday season as an excuse to indulge, focus on aspects you appreciate such as unique decorations, uplifting music or a cozy fire.
• Adopt a mantra. Try “let go”, “I am at peace” or “breathe”. Spend a few minutes in stillness to reset your energy. Shift your mindset to maintain more realistic expectations. Recognize and allow the presence of sadness, resentment, disappointment or anxiety without judgment. Know these feelings are not permanent and that you have the resources you need to overcome them.

 

The suggestions in this article are for educational purposes only and not a substitute for professional assistance from a licensed mental health professional.

For additional support during this, or any time of year, call Specialized Therapy Associates at (201)-488-6678.

Looking to jumpstart your intentions for the New Year? Ask about our 10-week Total Mind-Body Health Transformation series starting in January 2019.

By Anna Sandbank, LCSW, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

The post Strategies for Navigating the Holiday Season first appeared on Specialized Therapy.

The post Strategies for Navigating the Holiday Season appeared first on Specialized Therapy.