mental health

09
Feb
2023

Healthy morning routine


 

How do we start the day off right?

How to create a healthy morning routine

Here’s some tips on how to start off the day right:
First, the night before ensure you’re getting enough sleep. Get to bed early and limit screen time, especially before bed.
Set an alarm
Have you ever woken up late? Then you rush around and feel completely off the entire day. Set an alarm, avoid the chaos.
Open the window
Allow natural light to flow into your space
Stretch
Enjoy a nice full body stretch
Eat a healthy breakfast
Eat a healthy breakfast that fuels your mind and body.
Drink a glass of water, dehydration is a major cause of physically and emotional stress.
Deep breathing
Focus on your breathe
Meditation
Ground and center yourself prior to beginning the day.

Go out and conquer the day

https://youtu.be/pxWOpGm4d7U

Posted by Colette Lopane-Capella, LMHC, D
21
Nov
2022

Tips on getting through the holidays when it feels like to much


 

So the holidays are coming up, how exciting?
But also stressful and to some not exciting at all.
The holidays can elicit a range of emotions for many, even weeks leading up.

Most importantly for holiday stress:

Honor your feelings and practice self-love, kindness, boundaries and patience with you self. This sounds simple but can be extremely hard.
Here we have come up with some helpful mantras to help lower holiday stress:
Use the ones you feel drawn to
I will practice kindness
I will be patient with myself, friends and family
I will practice healthy boundaries
I will say no when I need to
I will let go of my expectations specially the very high ones
I will remember the meaning of the holiday, release society standards
I will show love to myself and those around me
I will take it one moment at a time
If I need space if I need distance I will honor that
I will be kind to myself each second of the day
I give myself permission to slow down when I need it
I will practice mindfulness
I will practice self love
We are all connected in this universe
I miss love ones and I will honor that
I will practice gratitude
I will honor my budget
If I need a boundary between family and friends I will practice it
I will give myself the gift of kindness today
Also check out these awesome mantras for holidays stress from https://www.tiffanynapper.com/blog/15-holiday-mantras

WHEN YOU ARE OVERWHELMED:

1. I have control over how I feel, and I choose to feel at peace.

2. I give myself permission to let go of what no longer serves me.

3. It will get done.

 

WHEN YOU ARE LONELY:

4. I can make space for loneliness and practice being kind to myself.

5. We are all connected after all.

6. Loneliness will always pass.

 

WHEN MONEY IS TIGHT:

7. I will always have enough.

8. Gratitude awakens the good in my life.

9. I give and receive with grace.

 

WHEN YOUR FAMILY STRESSES YOU OUT:

10. I open my heart and accept others as they are.

11. Stay present. Get grounded. I have nothing but love to give.

12. I choose uplifting encounters, and I have the power to remove myself from negative situations.

 

WHEN YOU ARE DOWN ON YOURSELF:

13. I am deserving and worthy of all good things.

14. I treat myself with love and respect.

15. I give myself permission to prioritize the things that bring me joy, creativity, and connection.

 

Posted by Colette Lopane-Capella, LMHC, D
11
Aug
2022

Summer Vibes and Self-Esteem


 

So summer is here and you want to enjoy the summer, have great self-esteem, but also feel the pressure of looking and feeling great, don’t we all?

Let’s talk about some tips on how to really enjoy the summer through building your self-esteem.

So it’s time for the pool and the beach and your dreading getting out or purchasing a new bathing suit. I have a proposal for you. Close your eyes and envision what you want the bathing suit to look like on you, be realistic. Open your eyes and begin to slowly see that transition in the mirror. You will come to see that your ideal place and the way you look are different but perhaps not as different as you imagined.

Self-esteem growth and that bathing suit

So we all want to look and feel healthy but the pressure doesn’t help us. So what I encourage you to do is organically begin to take night walks. Mindfulness walks where you begin to truly take in the beauty of the summer. At the end of the walk I want you to thank your body for allowing you to go on this walk. Try to do this a couple times a week.

Self- love mantra

Start a new self-love mantra; one that incorporates the summer vibe you want to have this year. Every morning wake up with setting the intention to feel this vibe and attain it throughout the day. Summer love.

Surround yourself with love

Lastly what I want you to do is surround yourself with people that you can show up authentically around. People that see you for you and love you for that. There’s no easier and better way to be part of a tribe that real, raw and authentic, in fact it’s liberating.
Enjoy this summer my friends
Sending summer vibes your way

 

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

How to Enjoy Life in the Moment with Mindfulness


 

Let’s talk about how we can slow down and begin to enjoy life in the moment through mindfulness. Often we become autopilot in life; working from one task to another. We one day look back and think where did the time go? Was I even there? It’s common and it’s a concern most of society experiences at one point or another in their lives. Mindfulness is one way to begin to slow down and really be apart of your experiences vs preparing for the future. Focus the emphasis on the here and now allows for individuals to fully see the moments in the moments. These exercises are fantastic ways to slow down and enjoy the moments.

Mindfulness Mediations

Meditation is one way to begin to enjoy life in the moment. Simply practicing meditation daily can begin to rewire the brain to be more present in the moments. Simply meditations, even a couple minutes can help to elicit this change. Check out our podcast meditations to start this regimen daily today: https://podcasts.apple.com/us/podcast/new-day-vitality-psychotherapy-welcomes-all/id1308532096

Mindful Journaling

Mindful journaling is another way to enjoy the present vs focusing on the past or on the future. A simply way to start the mindful journaling is just journaling each evening before bed, journal about your day, what you enjoyed, what you recall and what you learned from the day. This simple yet extremely beneficial exercise can help one to become more present and mindful.

Another Mindfulness Exercise is Mindful Walks

I’m a big promoter of mindfulness walks. Take a walk, weather permitting and use your five senses to hear, see, smell, taste, touch that perhaps you never noticed before. You will be surprised by what you notice, maybe even a place you walk often but never noticed the color on the tree or the smell of flowers. Allow yourself to truly emerge into this mindfulness walk and use your five senses as your guide.

Mindfulness Therapy

Mindfulness therapy is also a practice that new day vitality provides. We can help you to live more mindful and enjoy the moments through building on skills and helpful tools. If interested in mindfulness therapy reach out to us today. We are honored to help. Newdayvitalitytherapy.com

 

Posted by Colette Lopane-Capella, LMHC, D
07
Jul
2022

The Tough Break Up


 

Breaking up is never easy. Even if your the one who broke up with your partner it doesn’t take away from the sadness of the significant chapter change.

I broke up with my partner, now what?

You broke up with your partner, you guys weren’t connecting anymore, you have different goals for your future or you just simply weren’t in love anymore, now what? So much time and energy was spent on this partner, where does that time go now?
First it’s important to focus on you. Focus on your healing from the split. Ask yourself the question, what do I need? Self care and self love should be your priority and doing things that bring you joy.

We broke up and now I feel lonely.

So you broke up and now feel lonely, what to do with your time?
Try first by doing things you enjoy, perhaps outings, hiking, even going to the broadway shows. If that doesn’t work, take on a new hobby, something that brings you interest and want to try. Get friends or family members involved as well, this way everyone can enjoy the new hobby.

I feel like I have no one to talk to after the break up.

Common, very common, often this is one the complaints someone will have directly after a break up. It’s important to utilize your support group, love ones who you can call and speak to. If you don’t find that connection there’s a bunch of online groups for others who are going through something similar. Joining a group can help to feel less alone and more validated.
Lastly if you are struggling after a break up and need professional support, reach out to a local psychotherapist. A therapist can help to support and guide you through the break up to a new found you and life.
If you or someone you know has recently had a break up and seeking support, give us a call today. We are honored to apart of the journey. Newdayvitalitytherapy.com
Check out this awesome mediation to help regulate emotions after a break up

 

Posted by Colette Lopane-Capella, LMHC, D