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Inner Harmony and Growth
Therapy Models I use
As a therapist with nearly 15 years of experience, I've learned that simply talking about problems often falls short in truly easing anxiety or feelings of being overwhelmed. This realization led me to explore deeply into evidence-based techniques that embrace a holistic and integrative approach to anxiety treatment.
Holistic Mental Health Care
A Different Approach to Therapy
I believe in a structured, experiential path to healing that moves beyond traditional talk therapy. My sessions provide a focused, guided journey with real steps to help you make progress, connect deeply, and experience true change.
Therapy with Purpose and Progress
This isn’t just talk therapy—each session is a part of a bigger journey. I offer structured sessions with specific themes, tools, and practices to take with you, helping you stay connected and move forward meaningfully.
Please note that I approach spirituality from an open-minded and inclusive perspective, rather than from a traditional religious standpoint.
To schedule - schedule a full session OR a meet and greet info@inwardwellbeing.com
Please note: If you are in a crisis, or have suicidal thoughts or uncontrolled racing thoughts - then outpatient therapy is not warranted. When someone is in a crisis state it's hard to take in information and I do lots of teaching. You may need a higher level of care as an intensive outpatient or inpatient until you feel stable. It's important we always put a sense of safety first. I can give you resources!
Inner Attachment
Explore the Depths of Your Inner Self
My therapeutic approach encourages you to explore and understand the different aspects of yourself. I recognize that each person is made up of multiple "parts," each with its own unique role and influence on your thoughts, behaviors, and emotions.
Understanding Your Inner World
Your psyche is composed of many different parts that try to help and protect you even though they may do so in ways that create anxiety or depression. By getting to know these various aspects, you can change the relationship with parts of yourself that you may tend to shame, avoid, ignore, or criticize. Instead, you will increase your inner understanding, allowing you to feel more connected to your authentic self. My hope is to help you gain clarity on how these parts interact and create your world of understanding. At the core of your being is your authentic self, characterized by qualities like compassion, curiosity, and calmness.
How is this helpful?
Recognizing and understanding the roles of different parts within you can provide valuable insights into your behavior, reactions, and feelings. This self-awareness allows you to meditate and harmonize the relationships between these parts, promoting inner harmony and reducing conflicts. By safely accessing and tending to the parts that carry burdens from past traumas, you enable healing and growth. Developing a relationship with your past heals the present self; it's a form of inner parenting that leads to more secure attachment. Getting to know and lead from your authentic self empowers you to make decisions and act from a place of clarity, confidence, and compassion. Understanding your inner system also equips you to navigate external relationships with more depth, comprehending dynamics, triggers, and patterns, thereby enhancing your connections with others.
Everyone has a unique psychological makeup, and no single therapy model can be considered a one-size-fits-all solution.
Creating a Safe Space
Exploring vulnerable parts within yourself requires a comfortable and trusting environment. My goal is to create a space where you feel free to delve into your inner world and understand the complexities of your psyche.
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Emotional Freedom Technique
Emotional Freedom Technique (EFT), also known as tapping therapy, is a holistic therapy technique that involves tapping on specific acupressure points on the body while focusing on a particular emotional issue. EFT is based on the premise that emotional stress can cause energy blockages in the body's meridian system, resulting in physical and emotional imbalances. The technique aims to release these blockages by tapping on specific acupressure points to stimulate energy flow and restore balance. EFT is often used as a complementary therapy for treating a wide range of emotional issues, such as anxiety, depression, trauma, and phobias, among others.
This practice has been shown to activate the parasympathetic nervous system, specifically the ventral vagal complex, which is a key component of the polyvagal system.
The ventral vagal complex is responsible for regulating social engagement behaviors and helps us feel safe and connected to others.
When we experience stress or negative emotions, our sympathetic nervous system is activated, which can lead to a fight or flight response. This can cause us to feel anxious, irritable, or overwhelmed. By tapping on specific acupressure points while focusing on negative emotions, EFT has been shown to downregulate the sympathetic nervous system and activate the parasympathetic nervous system, which helps us feel calm and relaxed.
Additionally, EFT has been shown to reduce cortisol levels, a hormone associated with stress, and increase levels of serotonin and gamma-aminobutyric acid (GABA), neurotransmitters associated with mood regulation and relaxation. This suggests that EFT may work by regulating the body's stress response and improving emotional regulation through the polyvagal system.
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Mind-Body for anxiety and Stress
--WE CHANGE by ACTION
--WE CHANGE by PRACTICE
Discussing and gaining insight into our problems within a therapeutic environment can be a powerful tool for healing. However, addressing anxiety may require a more proactive approach that involves implementing a consistent set of practices, habits, and lifestyle changes.
Information
The sessions provide practical techniques to manage depression, anxiety, and daily stress. I have observed that clients who possess a strong grasp of emotional regulation principles tend to experience more enduring positive outcomes than those who solely engage in talk therapy.
Life will always present us with challenges! Knowing how to navigate those challenges is one way to create more inner balance in your life.
Topics of Discussion
Introduction to the Mind-Body-Spirit Connection and Anxiety
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Understanding the connection between thoughts, emotions, physical sensations, and spiritual well-being
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How anxiety impacts the mind, body, and spirit
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Importance of taking a holistic approach to anxiety management
Mindful Awareness and Self-Compassion Practice
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Learning how to cultivate mindful awareness and self-compassion to reduce anxiety
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Mindful breathing and meditation techniques
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How to integrate self-compassion into daily life
Body Techniques for Anxiety Management
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Gentle Yoga and Movement Practices
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Breathwork and Relaxation Techniques
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Nutrition and Gut Health
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Emotional Freedom Technique (tapping)
Spirit Techniques for Anxiety Management
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Connection to nature (mindfulness)
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Energy healing practices
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Journaling and expressive writing for listening to intuition
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Connecting with community and social support
Polyvagal Theory and Anxiety Regulation
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Overview of polyvagal theory and its relevance to anxiety
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Understanding the three states of the nervous system and how they impact anxiety
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Techniques for regulating the nervous system and reducing anxiety
Relationship Skills for Anxiety Management
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Framework for what creates a healthy relationship
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Communication patterns that impact couples the most
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Ways to increase couples' fondness and admiration
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Discuss the Magic Ratio, which is the balance between positive and negative interactions in a relationship
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Learn a few ways to recover from disagreements and increase connection
Developing a Holistic Practice for Managing Anxiety
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Integrating mind-body-spirit techniques into daily life
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Creating a personalized self-care plan
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Strategies for staying consistent with practice
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Celebrating progress and maintaining motivation
With dedication and diligence, you can anticipate the following outcomes: Enhanced physical well-being; Heightened comprehension of the triggers that prompt your reactions and the corresponding physiological responses; Augmented capacity to regulate your emotions, physical sensations and responses to stressors; and Increased ability to recover from setbacks and adversities, building your resilience.
I love education! If interested in "learning" please let me know! I can use a variety of methods
- PowerPoint presentations as a visual aid
- Videos
- Live gentle simple yoga movements - we will do some movement in session.
- Learn about tapping (emotional freedom technique)
- Breathing Exercises
- Meditations/Guided Relaxation exercises
- Education and more Education on how to regulate anxiety
- Learn how to manage stress, anxiety and worry
- Couple's communication methods to encourage connection
- Empower your own self-healing
Background:
This class is a combination of Overcome anxiety clinic by Sundra Institute, somatic movement, neuropsychology and general overall self-compassion as Kristen Neff and Tara Brach in Eastern psychology.
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Self - Compassion/Mindfulness Counseling
Reframe how you approach yourself with a compassionate perspective and experience the transformative power of self-love! During times of distress, we often turn to self-criticism, negative self-talk, and unrealistic expectations. But what if we chose kindness, patience, and understanding instead? What if this act of self-compassion could make us even stronger? It's time to break free from societal and cultural influences and cultivate a nurturing relationship with ourselves.
By incorporating mindfulness and compassion practices, we can address core issues such as unworthiness, depression, and perfectionism. Through guided meditations and mindfulness exercises, we can deepen our self-awareness, increase self-acceptance, and enhance our ability to regulate our thoughts and emotions.
Remember, the relationship we have with ourselves is the foundation for all other relationships in our lives. It shapes our experiences, affects our career goals, influences how we care for ourselves and our loved ones, and so much more. By bringing awareness and consciousness to our inner world, we can invite more peace, kindness, and presence into our daily lives. As a result, we can overcome anxiety, depression, relationship struggles, worry, stress, and low self-esteem, and live our best lives. So let's embrace the power of self-compassion and discover the beauty within ourselves!
I invite my clients to begin this journey with gentle curiosity and a sprinkle of open-mindedness.
One of my favorite teachers is Tara Brach and psychologist and meditation therapist.
Also, mindfulness has been well adapted to the Western psychology experience which I am well versed to teach, but I also have studied from the traditional Eastern concepts of where the practice originally ordinated.
What anxiety does...
Anxiety can have a profound impact on our physical and mental well-being. In today's world, it is all too easy to become overwhelmed by anxiety triggers. While anxiety can be a healthy and necessary response on a physical level, the problem arises when it becomes chronic and intense. Chronic stress and long-term anxiety have been linked to 90% of health problems in wellness research. The impact of anxiety is not limited to the mind and emotions but can affect our entire body and energy systems.
To combat anxiety, it's important to understand how it affects your nervous system and overall body functioning. Although anxiety impacts everyone differently, there are some common symptoms, including physical and emotional changes. Being aware of these symptoms allows us to counteract anxiety's effects. Different people respond to anxiety in different ways, and there are many techniques available to help manage its impact.
Anxiety is fueled by the unknown (among many things)
Anxiety is a common response to the unknown and can cause feelings of uneasiness and unsettledness. The current state of the world can increase anxiety and make the future seem scary. Coping with anxiety in a balanced manner is important, but each person's experience is different based on their perspectives, past experiences, and willingness to embrace something new. Treating anxiety can be complex due to these differences, but it is manageable. It's essential to remember that anxiety is a natural response to our environment and can be healthy and normal. However, learning to ride the waves of anxiety and reacting to the physical states in a more evolved manner can help make it a great resource.
Common physical symptoms not otherwise caused by a medical condition or nutrient deficiency
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Vertigo
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Tachycardia
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Depersonalization/dissociation
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Imposter feeling
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Nausea
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Disorientation
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Fatigue
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Insomnia
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Increase or decrease in heart rate
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Mild shaking
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Adrenaline increase
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Tense muscles
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Change in blood pressure
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Lowered immunity
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Digestive problems - all of them!
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It's important to note that while anxiety can cause physical symptoms, it's always a good idea to consult with your doctor or nurse practitioner to rule out any underlying medical conditions. It's also recommended to have an annual check-up with blood work done to discuss any concerns you may have regarding your symptoms.
Emotional symptoms
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Racing thoughts or intrusive thoughts
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Sadness, and overwhelm,
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Dread
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Restlessness or to much energy
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Fears of the future and the known
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Shame
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Confusion
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Yelling
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Shouting
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Short tempter
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Terror
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Numb
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Fear
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Anger
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Hate
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Helplessness
Common habits we cope with anxiety
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Perfectionism
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Worst case scenarios
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Isolating or patterns of avoidance
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Crying
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Shallow breathing
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Monotone voice
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Fast speaking
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Low motivation
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Slow thinking due to anxiety
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All-or-nothing thinking
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Self-shaming - the "shoulds"
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Focusing on the "what ifs"
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Self-criticizing and quick to criticize or judge others
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Numbing out to TV, food and substances.
Why I use holistic methods
A holistic perspective emphasizes various techniques that can help calm your body and promote overall wellness. These techniques can include emotional freedom technique, yoga movements, gentle stretching, exercises or movement, breathwork, neuropsychology techniques, nutrition, gut microbiome regime, sleep, and energy techniques. Although I am not a massage therapist, I do recommend them for added wellness benefits.
When your body is tense, your thoughts and emotions can also become tense. Therefore, a holistic approach to wellness also involves addressing the mind and emotions. This can include using self-compassionate practices, meditation, mindfulness, and understanding how your thought patterns and automatic stories impact your mental health. By reexamining these stories and becoming consciously aware of them, you can begin to rewrite a different story about yourself and promote overall wellness.
The stories we tell ourselves
A crucial component of healing is the ability to cultivate a new narrative around your self-identity. Through our therapeutic work together, we will delve into an existential exploration of your experiences and patterns, allowing you to find more compassion for yourself. The counseling process is a journey of self-discovery, self-forgiveness, and gaining new insights into your personal understanding of yourself. Ultimately, you hold the answers and solutions within yourself. Through thought-provoking conversations and intuitive questioning, my goal as your therapist is to remind you to tap into your inner voice and wisdom.