mental health

27
Jul
2023

Self-love and cultivating it


Self- love

We all need it. We all want it. But how do we practice self-love?

Here’s some simple ways to begin practicing self-love today:

Live in the moment, each moment of every day.

Practice gratitude. Start and keep a gratitude journal today.

Embrace change. Accept the fact that we can’t control everything.

Self-care. Ensure you practice self-care daily.

Mindfulness, practicing mindfulness can flourish self-love in many effective ways.

Eat healthy, get enough sleep. Take care of you.

Surround yourself with people who you feel safe with. Who show you love and kindness that you deserve.

Let go of toxic relationships and environments. Cleanse yourself of all that doesn’t serve you.

Forgive yourself. Forgiveness is a key ingredient to self-love.

Mediate. Take time to be with you.

Be creative. Take up a new hobby and have fun with it.

Celebrate milestones, each milestone is growth and something to celebrate.

Follow your passion. Work towards your dreams.

Journal. Journal your feelings and emotions.

Love yourself. Love yourself, your true, vibrant authentic self. Perfectly imperfect

 

Posted by Colette Lopane-Capella, LMHC, D
15
Jun
2023

How can we truly love ourselves while pregnant?

 

Trigger Warning: This post discusses pregnancy, body and hormonal shifts during pregnancy.

 

So, it”s great news, your pregnant. Your having and carrying a tiny human. You shared the news with family and friends, everyone is excited, everyone is happy for you.

But your not. Hmmmm

You question your response, you feel excited, but you also feel a world of emotions, mood swings and stress.

It”s normal, this is all normal. I can”t say that enough, I can”t validate your experience enough.

Society shares that we should only share and talk about the happy feelings, but what about the majority of the rest?

 

What about the mood swings? The hormonal shifts, the weight gain, the changes in everything. Let”s talk about that. Let”s validate that.

Here”s some tips on ways you can validate and own your experience.

Connect with others, others whom are pregnant or have been.

Share with those you feel safe with.

Practice self love.

Practice kindness.

Practice patience.

Practice healthy boundaries.

Say no when you need to.

Rest up.

Eat and make sure you drink enough water.

Stay active.

Practice mindfulness.

Join a support group.

If you are not already seeing a therapist, reaching out to a local therapist may also be beneficial. New Day Vitality is honored to help, newdayvitalitytherapy.com

 

Create positive affirmations to support your journey and pregnancy. Here”s some examples:

From https://www.verywellfamily.com/positive-pregnancy-affirmations-2759738

 

I am

I believe

I feel

I know

My baby is

My body is open to

My body knows

My heart is

My labor is

My mind is open to

Birth is safe for my baby and me.

Contractions help to bring my baby to me.

I accept the help of others.

I am a good parent.

I am a strong person.

I know how to take care of myself in pregnancy.

I love my baby.

I will make the right decisions for my baby.

My baby feels my love.

My baby knows their true birthday.

My baby loves me.

My baby senses the peace and safety I feel.

My baby will be born at the perfect time.

My baby will find the perfect position for birth.

My baby’s head fits snugly into my pelvis.

My body knows how to give birth.

My body knows when to give birth.

My pregnant body is beautiful.

I accept my labor and birth.

I am surrounded by those who love, support, and respect me.

I know how to take care of my baby.

I trust my body.

 

 

Posted by Colette Lopane-Capella, LMHC, D
18
May
2023

How to elicit a routine?


Some of us love routine. Some of us fight them to no end. But in the end psychology confirms that routine is extremely beneficial for our mental health and wellness. Let’s open up the secret benefits of having a routine.

First let’s discuss,

What’s the definition of routine?

According to Merriam-Webster defines routine as, “a commonplace or repetitious character; or relating to, or being in accordance with established procedure routine business.”

So why do we need routines?

What’s the benefit of having a routine?

Here’s some benefits of having a routine:

-Having control of your life because you have a structure or routine

-Having a routine can make your day go easier, start your day off on a good foot

-Routine lowers stress

-Routine in hand helps you get a better nights rest

-Routines give you more time to yourself because you have more structure

-Health benefits of having a routine

-Elicits creativity

-Elicits productivity

-Routine increases happiness

-More time for the fun stuff

-Improve and better interpersonal relationships, more time for you makes for time for friends

-Better focus and concentration

-More productive at work and within your career

According to https://www.verywellmind.com/the-importance-of-keeping-a-routine-during-stressful-times-4802638

Here’s ways a routine can support your health:

“There are some things that you can make a part of your daily routine to help manage stress levels. These include:

  • Staying active and getting regular daily exercise
  • Making sure that you are well-rested
  • Eating healthy meals on a regular schedule
  • Setting realistic goals
  • Trying to stay positive
  • Preparing for challenges but not ruminating on things you can’t control
  • Staying in touch with friends and family members
  • Setting aside time for activities that you enjoy”

So now how do we create a routine?

According to Dr. Orma on https://www.headspace.com/articles/the-secret-benefit-of-routines-it-wont-surprise-you

“How to create a great routine”

Dr. Orma has some advice: “Sit down with a pad of paper and write out everything you do each day over the course of a week. See what you can cut or reduce. Then see what you can set as a normal routine, something you do at a set time each day or week. It has to work with your lifestyle. If you like to stay up late, getting up early as part of your routine may not work.” Once you have your routine, give it a little time and it’ll start to feel like second nature but if you realize something isn’t working, don’t be afraid to change it. Sports psychologist Dr. Jim Taylor, an expert on the power of routine for athletes in training, tells me: “It can be worthwhile to alter routines periodically to keep things fresh and stimulating.” This is another secret bonus of routines: once you’ve established one, the merest of tweaks can totally revitalize your day.”

So now that we have defined routine, now we understand the benefits of it and how to implement it. So the question is are you ready to begin? I encourage to start a routine and regimen today, your body and mental health will thank you.

Learn more about New Day Vitality.

 

Posted by Colette Lopane-Capella, LMHC, D
04
May
2023

How to let go/ release an ex


The break up. It’s not easy, it’s not comfortable, it hurts, it feels like it’s never ending and sometimes wanting to go back to our ex despite logically knowing the break up is what’s best for you. The emotional part of you still feels attached. Here’s steps on how to let go of your ex.

Cut off contact

It’s hard but it’s necessary, the answer is no you don’t need to be friends. You don’t need to text or call.

Delete them on social media

Delete them off all social media platforms. Following them and checking what they are up to is not healthy for your healing and release of your ex.

Let go of the fantasy

People often mourn the relationship they thought they could have. They remember all the good and forget about any of the negative. Remind yourself that the break up was necessary for your both if it was unhealthy and not working any longer.

Make peace with the past

Forgiveness. Forgiveness is not about letting your ex of the hook for there actions, it’s about your emotional freedom.

Know it’s ok to still love them

But know that love in itself is not what makes a healthy relationship. Love by itself is not enough to make a relationship work.

Love yourself more

Never expect someone else to treat you better then you treat yourself. You are the model for how you deserve to be treated. Love yourself more to know your worth and give yourself the gift of letting go of a relationship that no longer was working out.

Reach out to a therapist to support you on this journey.

New day vitality is honored to be apart of your journey. Click on the link below to connect with us.

Newdayvitalitytherapy.com

 

Posted by Colette Lopane-Capella, LMHC, D
20
Apr
2023

Healthy Boundaries


We all have heard about them. Some of us have practiced them. Sometimes they feel comfortable and necessary and sometimes they feel impossible to implement. Let’s jump in and talk about healthy boundaries.

What is a healthy boundary?

First let’s define healthy boundaries to get a better understanding of the meaning and concept.

According to divethru.com a healthy boundary can be defined as the following

Setting boundaries means drawing a clear line for what people can and can’t say or do to you so that you don’t get taken advantage of. They’re like an instruction manual for your body and mind, with an extra little “handle with care” section on the first page. You use boundaries to make your own personal growth a priority, improve relationships and conserve emotional energy! Setting healthy boundaries means that you, your values for other people. You stand by your values and, in turn, respect other people’s boundaries. But, it is good to keep your boundaries flexible, because they may change over time if you decide to step out of your comfort zone. Healthy boundaries are in contrast to rigid boundaries where you tend to avoid intimacy and come off as detached. And, porous boundaries, which involve oversharing personal information and having trouble saying “no.’ But it’s totally normal to sometimes take on qualities from all of the above!

So now that we have defined healthy boundaries let’s discuss the different boundaries.

Types of boundaries

  • Personal Space: also known as your “bubble.”
  • Physical: what you like and don’t like in bed or with casual contact.
  • Emotional: your level of comfort with sharing what’s on your mind.
  • Material: how much you are willing to share certain things or possessions.
  • Time And Energy: how much you are comfortable giving to something or someone.
  • Intellectual: the topics you are and aren’t open to talking about (like politics).

Why are boundaries important?

Healthy boundaries are necessary components for self-care. Without boundaries, we feel depleted, taken advantage of, taken for granted, or intruded upon. Whether it’s in work or in our personal relationships, poor boundaries may lead to resentment, hurt, anger, and burnout. As explained in https://www.theresiliencecentre.com.au/boundaries-why-are-they-important/

Examples of ways to practice healthy boundaries

Saying no

Listening to your body

Doing what is in the best interest of you

Walking away from uncomfortable environments

Do self reflection

Make small steps and grow

Be consistent with boundaries

void social media

Be your biggest advocate and supporter

It might take some time and consideration to explore and decide the boundaries most important to you and the best ways to implement them, but your mental health will appreciate the effort in the long run. Begin to implement healthy boundaries in your life today, it’s necessary. Learn more: https://clopanetherapy.com/individual-therapy/.

 

Posted by Colette Lopane-Capella, LMHC, D