meditation

25
May
2022

3 Ways to Slow Down and Be More Mindful


 

3 Ways to Slow Down and Become More Presently Mindful

Go go go

Society has conditioned us to always be on the move. To do more, be more, take on more. But guess what? It’s not realistic; it’s not sustainable. In fact it’s what causes heightened anxiety, stress and depression. So how do we unplug and reset? How do we let go of this unrealistic expectations and begin to be more mindful and live in the present moment? In this blog you will learn about three simple ways to begin that change today. To live in the present moment and enjoy the little moments, because in the long run, the little moments become the big ones. Choose mindfulness my friend.

Slow down, breathe in.

Breathing exercises and meditation is a simply way to begin to have your physical body become more present in the moment and slow down. I often encourage clients to use diaphragmatic breathing or belly breathing exercises. Below is a a great video showing how to begin this exercise today.

https://www.physio-pedia.com/Diaphragmatic_Breathing_Exercises

Take a Break from Social Media

Have you ever caught your self aimlessly scrolling through social media? In fact many individuals reports hours passing by prior to even noticing. Here’s the thing while your aimlessly scrolling your brain is taking in so much, expectations, comparisons and even negative cognitions. We begin to complete remove ourselves from the present moment and become emerged in social media, the opposite of being present. I encourage you to take a week cleanse away from social media. Seriously, set a date and for an entire week no social media at all. If this feels too hard, try to set time limits. You will begin to notice and see the difference in your awareness and regulation of your mind, body and soul.

Mindfulness Walks

One of my favorite mindfulness exercises is mindfulness walks. Simply yet so encouraging and relaxing. Each day, weather permitting, I encourage you to take a walk, different than any other you ever did. This time be use your 5 senses to really take in all that’s around you. Breathe in the fresh air, notice the texture on the leaves. If you have family or friends with you on the walk ask them to also take part in this exercise. You will almost immediately feel your nervous system slowing down and become more calm.
Life is dance, mindfulness is being a part of the dance, dance my friends, dance.

 

Posted by Colette Lopane-Capella, LMHC, D
28
Apr
2022

How to Feel Less Anxious About The Future, Relationships And Finances


 

Are you feeling anxious or worried about your future, a relationship or finances? Is it keeping you up at night? Or is it affecting you every day life, your interpersonal relationships?

You’re not alone; one of the major worries in individual’s lives involves one of these aspects in many instances. Here in this blog let’s discuss some ways to support and lower your stress level.

 

Mindfulness to Reduce Anxiety

Mindfulness is one way for someone to lower stress levels. Mindfulness shifts perspective to what is going on in the current moment and less emphasis in the past or to the future. By becoming more present one is able to slow down racing thoughts and soften anxiety.

Mindfulness reduces stress as well as builds resilience with our responses to stressors. Check out Colette’s podcast on apple podcast today to try out some mindfulness mediations, newdayvitalitytherapy.com. Start somewhere, start here, and start today.

 

You Have the Ability to Be Empowered and Happy

You have the capability to feel less anxious and be empowered as well as happy by starting to ask yourself the question, what do I need? What can I give myself today? By practicing self- compassion and self- awareness we begin to seek our internal needs and in hand empower ourselves to live happier more fulfilled lives.

I encourage beginning to ask your self the magic question each day, what do I need today? And throughout the day checking in on how you can fulfill that need.

 

How Therapy Can Help You Feel Less Anxious, Calm and In Control

Therapy can help lower stress levels and put you back in the drivers seat, in control. Therapists are trained on ways to help build clients toolbox of support and resources to feel more regulated, grounded and centered.

If you or someone you know is suffering from anxiety reach out to our team today, we are honored to support you and be apart of your journey, newdayvitalitytherapy.com.

Posted by Colette Lopane-Capella, LMHC, D
16
Feb
2022

3 Ways to De-Stress in Ten Minutes


A black and white image of the word justice.

The “Five Senses” Mindfulness Exercise

This exercise is very popular in the therapy world to reduce stress and great tool to use in order to shift your mind away from the internal thoughts that are going a mile per minute. This exercise will allow you to slow down, notice things outside your thoughts and sure enough you will feel more at ease and your attention will be gravitated to other stimuli.

Here are the steps to do the exercise:

  1. First you will notice 5 things you can see. What is surrounding you in your environment? Cars passing by? Birds on the trees? Cookies on the kitchen counter ? Take note of five of the these things that are in your sight
  2. Next you will note to self 4 things you can feel. Draw your awareness to how your body feel on the couch your sitting on or the feel of the silk blouse you are wearing. What textures are you currently feeling. Take notice there.
  3. Now you will shift your attention to 3 things you can hear. Can you hear the conversations of others around you? The sound of your family member blow-drying their hair? The sound of passing traffic out the window? See how far you can extend your senses and how far you can hear past the room you are in.
  4. The fourth step is noticing 2 things you can smell. What scents are around you? Is there a candle burning ? Something baking in the kitchen ? Can you smell the laundered sheets around you ?
  5. Finally, you will notice 1 thing you can taste. Perhaps this is the sip of a drink you just went for or a mint you just had. What is the current taste in your mouth ?

The Self- Massage Exercise to De-Stress

No matter where you are or how little time you have you can easily throw in a self-massage as a tool to debrief from current stressors. Self-Massage is also a nice form of self-care and giving back to yourself. One of my favorite ways to self-massage is using a jade roller and using upward motions of the roller on my chin, forehead and cheeks. If I am not at home and do not have a jade roller available I will administer self-massage with my hands. I will put pressure on my shoulders and move my hands in upward motions in my face similarly to how I would with the roller. Always resort to YouTube for new ideas and techniques to provide self-massage.

Three Part Breathing Exercise

A personal favorite breathing exercise of mine is the three part breath. This exercise is a breath control technique commonly used in yoga but can be used off the mat as well to reduce stress.

Start off by placing your left hand in your upper chest and your right hand on your belly-button. Now, you will begin to sip in breath to your navel (1) , then sip a little more air into your belly (2), then a third sip of breath into your chest (3). Exhale a sip of breath from the chest (1) then another exhale from the belly (2) and a complete, extended exhale from the navel (3). Repeat this breath-work a few rounds until you feel at ease.

 

https://youtu.be/IwVedZlYDNA

Posted by Colette Lopane-Capella, LMHC, D
16
Feb
2022

Slay the Anxiety Stress Away


 

Slay The Anxiety/ Stress Away

Often I see clients at my practice in Westchester NY for counseling and therapy with stress and anxiety like symptoms, which can become fairly intrusive in their lives. So let’s talk about some simple ways to start to slay the anxiety/ stress away.

First, let’s try to figure out what’s causing this anxiety, is it something to do with the environment, is there an identified trigger? And if so, let’s make the changes to begin to alleviate the trigger so that we can begin to lower the anxiety.

Second, what can we do now in this moment to lower the anxiety? I often have my client’s journal their emotions. Journaling is a healthy outlet and coping skill with enormous therapeutic benefits, so get that note pad, diary out and begin to journal these emotions and feelings to let them out.

Next, how about some positive self talk, reassuring self-talk. Positive statements and reassuring statements can help to lower the stress or anxiety level in the moment. You can say things as “this to shall pass”, “I’m ok, I’m safe” try it out today and feel and see the difference.

Breathing exercises are also extremely helpful with lowering stress levels. Take a 5- 10-minute break, sit your self down in a quiet and relaxed space and work on doing some deep breathing. Breathing in through your nose out through your mouth. Try doing counts of 4, inhale for 4 seconds, hold for 4 seconds and breathe out for 4 seconds, consistently focusing on your breath.

Practicing mindfulness is also a great way to lower stress levels. Being in the moment, slowing it all down and working in the here and now is a wonderful way to lower levels of stress. Focus on your five senses, bring yourself to this very moment, when you focus more on your senses you will become less tense, hence lowering your stress level.

Another way to lower stress or anxiety levels is essential oils. Lavender is a wonderful essential oil that has many healing properties and is a natural remedy to lower stress levels. Whether it’s applying the lavender to your skin or using a diffuser with the scent, both can help to lower levels of stress.

Next, we can work on the elimination of negative self-talk. Negative self-talk can leave you feeling unmotivated, stressed and overwhelmed. Thoughts precede feelings and negative thoughts lead to negative emotions and feelings, which in hand lead to negative behaviors. The good news is we have the choice to change this and work on acknowledging the negative self-talk and in hand replacing it with positive self talk.

Another idea is exercise. Exercising increases endorphins which in hand results in positive feelings and emotions. Whether it be walking on the treadmill at a gym or going for a nice walk, exercise can become a key factor in feeling more calm and relaxed and lower stress levels.

Lastly, relaxation exercises are extremely beneficial with lowering stress level. Whether it’s a guided meditation or a progressive muscle relaxation exercise, all can be beneficial in lowering the stress level.

So today’s a NEW day, a NEW you and together we can make these changes to lower your stress, anxiety level. Try out these simple tools and tips above and let’s work together to get you to a better place.

 

Posted by Colette Lopane-Capella, LMHC, D
16
Feb
2022

What is Positive Self Talk?


What is Positive Self Talk?

The voice inside your head has a major impact on the way you feel, act and react. Sometimes, even out of habit we have negative self-talk, which can change the way you feel. Practicing positive self-talk is essential to a healthier lifestyle and reducing stress. Bring your awareness to your self-talk and create positive mantras and statements to create a healthy habit of positive self-talk.

Positive self talks statements/ mantras examples:

I can do this

I feel energetic and happy

I choose to be present

I am confident

I am beautiful

I am grateful and aware of all the beauty around me

Focus on these positive mantras and enjoyable moments in your life, be present be aware, be positive.

Posted by Colette Lopane-Capella, LMHC, D