Anxiety Support
http://blog.holistictherapyoc.com
About Katie
I am a Licensed Marriage and Family Therapist and Board Certified Hypnotherapist in Irvine, CA specializing in treating anxiety disorders. With extensive training and experience in Western Psychology, Mindfulness, Yoga, and Meditation, I have the tools and techniques to help you develop solutions for anxiety-free emotional health. Visit my website www.holistictherapyoc.com
Anxiety Support
Breathing for Relaxation
How simple breath work can lead you to a deep state of relaxation.
From www.Yogajournal.com, By yoga teacher Claudia Cummins
The
following yoga breathing techniques are a great way to cultivate
relaxation and well-being (I recommend trying them for the first time
while lying down):
MOVE THE BELLY WITH THE BREATH.
When we are at ease, the diaphragm is the primary engine of the breath.
As we inhale, this domelike muscle descends toward the abdomen,
displacing the abdominal muscles and gently swelling the belly. As we
exhale, the diaphragm releases back toward the heart, enabling the
belly to release toward the spine.
KEEP THE ...<< MORE >>
Savor the moment
I found this idea on Parenting.com in an article called "8 Tips to be a
Happier Mom" and I really liked this idea as a way to manage anxiety
and focus more on the positive:
One way to nourish positive emotions is to take a moment to appreciate,
well, the moment. Just map out two- or three-minute activities that you
can do that day to relish that time. In the morning, for instance,
instead of trying to do ten things, take your cup of coffee to the
window, and sip it while your child plays in an Exersaucer. Notice
what's going on. Will it change ...<< MORE >>
Guided Reflection - Recognizing and Releasing Feelings of Unworthiness
Recognizing the beliefs and fears that we hold that sustain our feeling
of unworthiness is the beginning of freedom. You might find it useful
to pause for a few minutes to consider the parts of yourself that you
habitually reject and push away.
Take a moment to consider your feelings about your body, your mind,
your emotions. Do you accept these parts of yourself? Do you feel that
you are a bad person because of the way you behave?
As you go through your day, pause occasionally to ask yourself, “This
moment, do I accept myself just as I am?” Without judging yourself,
simply become aware of ...<< MORE >>
of unworthiness is the beginning of freedom. You might find it useful
to pause for a few minutes to consider the parts of yourself that you
habitually reject and push away.
Take a moment to consider your feelings about your body, your mind,
your emotions. Do you accept these parts of yourself? Do you feel that
you are a bad person because of the way you behave?
As you go through your day, pause occasionally to ask yourself, “This
moment, do I accept myself just as I am?” Without judging yourself,
simply become aware of ...<< MORE >>
Finding Contentment
"You can't always control what goes on outside, but you can always control what goes on inside." Dr. Wayne W. Dyer
Working with our own thoughts and feelings can radically change our capacity for happiness and contentment. Contentment is a choice. It doesn't happen to us, it's something that has to be created and practiced within us.
Most of us know how to create discontentment. We regularly sabotage our happiness by worrying about the future; complaining about our jobs; comparing our looks, weight, and achievements with others; or telling ourselves negative stories about our lives and relationships. The key to creating happiness ...<< MORE >>
Working with our own thoughts and feelings can radically change our capacity for happiness and contentment. Contentment is a choice. It doesn't happen to us, it's something that has to be created and practiced within us.
Most of us know how to create discontentment. We regularly sabotage our happiness by worrying about the future; complaining about our jobs; comparing our looks, weight, and achievements with others; or telling ourselves negative stories about our lives and relationships. The key to creating happiness ...<< MORE >>
Kundalini Yoga Cat Pose for Fighting Fear
Anxiety Tip of the Week July 14, 2008
This is a Kundalini Yoga technique that I found on the website www.AnmolMehta.com
On the website are a variety of free yoga and meditation techniques. As
always, before you start any exercise program check with your primary
care physician.
Fear Fighting Yoga Cat Technique Practice Details:
a. Step-by-Step Instructions for Fear Fighting Cat Technique:
* Come onto the floor on all fours. Make sure your hands are directly
under your shoulders, about shoulder width apart and knees are directly
under your hips, about hip distance apart.
* Next bring your head down and your chin ...<< MORE >>
This is a Kundalini Yoga technique that I found on the website www.AnmolMehta.com
On the website are a variety of free yoga and meditation techniques. As
always, before you start any exercise program check with your primary
care physician.
Fear Fighting Yoga Cat Technique Practice Details:
a. Step-by-Step Instructions for Fear Fighting Cat Technique:
* Come onto the floor on all fours. Make sure your hands are directly
under your shoulders, about shoulder width apart and knees are directly
under your hips, about hip distance apart.
* Next bring your head down and your chin ...<< MORE >>
Journey to Wellness
I just started reading "Quantum Wellness" by Kathy Freston and I really liked what she has to say about wellness. The book is about emotional and spiritual wellness, as well as physical wellness:
Wellness begins by paying attention to the little stuff, and then it swells in momentum until we find ourselves on a whole new playing field. We start by taking a look at our lives with honest eyes and then setting a few clear intentions to change. We take a small step here, and another there, and before we know it, we are made new.
Wellness is not so much ...<< MORE >>
Wellness begins by paying attention to the little stuff, and then it swells in momentum until we find ourselves on a whole new playing field. We start by taking a look at our lives with honest eyes and then setting a few clear intentions to change. We take a small step here, and another there, and before we know it, we are made new.
Wellness is not so much ...<< MORE >>
07-07-08 Anxiety Tip of the Week: Visualization
Visualization to Reduce Anxiety
Notice that your thoughts are just thoughts. Without judgment, just
notice “that is a thought”. There is no right, there is no wrong
thought, just notice that it is a thought.
Create a picture in your mind of a summer sky. Imagine placing your
thought, as it arises, on a cloud and watch as it floats away. Place
the next thought on the next cloud, again watch it float away.
Continue placing each thought on it’s own cloud for the next five or ten minutes.
Practice this exercise for a few minutes every day, either in the
morning or the evening. Or even, ...<< MORE >>
Notice that your thoughts are just thoughts. Without judgment, just
notice “that is a thought”. There is no right, there is no wrong
thought, just notice that it is a thought.
Create a picture in your mind of a summer sky. Imagine placing your
thought, as it arises, on a cloud and watch as it floats away. Place
the next thought on the next cloud, again watch it float away.
Continue placing each thought on it’s own cloud for the next five or ten minutes.
Practice this exercise for a few minutes every day, either in the
morning or the evening. Or even, ...<< MORE >>
Unconditional Friendliness
This is one of my favorite stories from the book “Radical Acceptance” by Tara Brach, Ph.D. It's a great example of how important it is to be a friend to ourself as well as to others:
The story is from Jacob, a seventy year old Clinical Psychologist in the middle stages of Alzheimer’s disease. Jacob had been asked to give a talk on meditation to a group of more than a hundred meditation students during the earlier stages of his disease:
He arrived at the event feeling alert and eager to share the teachings he loved. Taking his ...<< MORE >>
Reflecting on the Positive
It's so easy to get caught up in what went wrong or what's missing from our lives that we often overlook the positive things, the things that bring us joy, the things that bring us happiness and wellbeing.
All it takes is a moment. Make the decision to set aside some time every day to reflect back on the good things. Reflecting back on things brings those feelings back to life. It doesn't have to be anything big, sometimes it's the little things that bring us the most happiness (the sound of a child's laughter, hearing a favorite song, talking to ...<< MORE >>
06-30-2008 Anxiety Tip of the Week
Anxiety Reducing Breath Exercise
Begin by inhaling through the nose to a count of 1-2-3-4
Exhale through the nose to a count of 1-2-3-4
Say the words "relax" or "calm" with each exhale
Picture the letters floating in front of you as you exhale ...<< MORE >>
Begin by inhaling through the nose to a count of 1-2-3-4
Exhale through the nose to a count of 1-2-3-4
Say the words "relax" or "calm" with each exhale
Picture the letters floating in front of you as you exhale ...<< MORE >>