online therapy

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
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
11
Jul
2022

Colette, Founder and Director of New Day Vitality


 

A black and white image of the word justice.It’s been sometime since I introduced myself and my practice on here 🌟 So here’s to really getting to know me 🌟 So you landed on this page and you’re here for a reason. I truly believe the universe connects us every step of the way. I’m Colette, Founder and Director of New Day Vitality. I’m a wife, a mom, a fur mom, an empath, a healer and a true lover of life. I’m not your average therapist. I practice what I preach and that’s authenticity. So I’ll probably curse at some point in session and keep it real, pure and honest. I believe being true to who I am is the least I can show up as for my clients considering they are showing me some of their most vulnerable places of themselves. I’ve dedicated more than a decade of life working as a therapist. Its one of the greatest gifts I’ve ever been given. This work is sacred, it’s meaningful, the fact that someone opens the door for my practice and I to be a part of their journey is truly an honor. Through my own hardships in life through childhood I have committed to being ‘that person’ to my clients. Your not just a client to me, your family, you’re a friend and I go above and beyond to support you. Life takes us in some crazy direction at times but being on this page is one that is meant to be. If your ready and seeking support reach out today. Myself and my tribe of clinicians are here for you. Remember unconditional love is life’s most powerful healer and that includes self love, investing in you, your mental health is providing unconditional love and believe me you deserve it. You are enough, always have been and always will be my friend lets get back to your inner warrior and strength and allow you to shine bright, because you deserve it. Let’s talk about the hard stuff, you have the power to change your story let’s heal and prioritize you.
Click on the link below to learn more about Colette Lopane Capella and New Day Vitality 🌟
#selflove #therapist #empath #compassion

 

Posted by Colette Lopane-Capella
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
23
Jun
2022

How to Begin to Build Self-Esteem


 

4 Simple steps to start today to build your self-esteem and self-confidence:

Boosting Self-esteem

Set time aside for you.

It’s important to ensure that we are setting time to be with ourselves. Believe it or not alone time is an easy way to begin to build the bridge to strengthen self-esteem. I often encourage clients to schedule in every day ‘me time’. During that time, do something you enjoy, something that is for you, only you and makes you smile.

 

Write down goals and work towards them- grow, evolve your self-esteem

In order to build self-esteem we need to set goals for ourselves and then meet them. Begin by setting small, realistic tangible goals that you can meet and you will. Slowly grow that list to something bigger and reflect on how awesome you are on setting the intention to reach and then meeting the goal.

Do what makes you happy= higher self-esteem

Sounds simple huh? But isn’t always. We don’t always do what makes us happy, we often do things to make others happy. I encourage you to set a reminder one a week to do something for you that makes you and only you happy. It can be as simple as saying no to plans that your just not in the mood for to as complex as planning that grand vacation that you have wanted to do for years. Set the intentions, work towards the internal happiness and in hand build you self-esteem.

Be perfectly imperfect= better self-esteem

We often set such high expectations for ourselves. To be perfect, to do it all, to be it all. Well I challenge you to release and let go of all of that and just be you. Just showing up as yourself allows you to be the most authentic version of you, showing up perfectly imperfect. When we release all of the expectations we truly begin to trust and own our most desirable selves. Trust the process and just be you, perfectly imperfect.

Check out these awesome blogs that talks about more ways to build on your self-esteem today:

https://www.realbuzz.com/articles-interests/health/article/10-strange-tricks-to-boost-your-self-esteem/

https://www.verywellmind.com/how-to-boost-your-self-confidence-4163098

https://www.mindtools.com/selfconf.html

https://www.lifehack.org/articles/lifehack/63-ways-to-build-self-confidence.html

https://youtu.be/yo1pJ_D-H3M

Posted by Colette Lopane-Capella