Category: <span>Uncategorized</span>

Enrollment open for Be The BOSS of Your Story

Checking in to see if you have any questions about, Be The BOSS of Your Story. Hit reply and ask-I’m here for you.

If you’re wondering whether this course is right for you, consider this:

November 2021-

  • Where do you want to be?
  • What do you want to be doing?
  • How do you want to feel? Emotionally? Physically? Spiritually?

The last question is really important because what you do today will set you up for a 2021 so you can:

  • Have a plan for your self-care and be living it
  • Gain tools to help you see choices
  • Have relief from what’s stressing you
  • Be able to work through stressful things and not have them consume you
  • Reduce physical symptoms of stress and anxiety
  • Regain focus and know where to focus

 

You can have this and more!

Remember, this course is NOT therapy but is results oriented using evidence-based, practical, easy-to-learn, powerful information.

Think about: Who do you want to be the BOSS of your story?

See you in the course,

Enroll now

Be safe, be well,

Dr. B.

 

PS: Save the Date: Monday, November 16 @ 7 PM for kick-off/orientation. I’ll send the link on Saturday, November 14, with a brief survey to get us off to a great start.

Be The BOSS Of Your Story 5 -week course

I want to help you transform your life so you feel confident, calm, can see choices, and feel inner peace and happy inside. And I know some of you who’ve been reading the last 3 newsletters are going to take what I’ve shared so far, and put it to good use.

But I know the real answer is that those of you who step up, and go forward with me now – you’ll be the ones who will get the results you really want to see.

With that, I’m happy and honored to open up my 5-week on-line course. Let me tell you a little bit about it:

 Be THE BOSS of your Story

 A collaborative, interactive, experiential 5-week course (BETA Version) to address being stretched thin, focus on yourself without feeling guilty, reduce anxiety and stress, during these uncertain times

What if you could…

  • Recognize and handle anxiety and stress
  • Experience inner peace and feel happy inside
  • Say NO and mean it!
  • Turn a bossy mind into a helpful ally
  • and Make yourself the most important meeting of the day?

Introducing:

Be THE BOSS of your Story!

Your mission should you choose to accept it…

… is to learn, practice, and put into place various self-care skills, information, and strategies, so you can feel better, happier, and more in control in a world that is pushing, pulling, and stretching you to the limit.

Imagine being able to exhale because you can now see choices and have the confidence to handle anxiety provoking and stressful situations with ease,

And relief and satisfaction with knowledge and wisdom that is yours forever.

Here’s What You Get When You Enroll in the collaborative 5-week course:

 

  • Dive deep into 6 (six!) different types of self-care – this allows you to choose which one(s) you need to focus on
  • 5 weekly video sessions 45~60 minutes each
  • Ability to ask questions during each session – this allows you to go deeper so more positive change actually happens
  • Learn how to turn a bossy mind into a helpful ally
  • Learn how to calm your body so you can make better choices and decisions
  • Learn how to say ‘NO’ and not back down
  • Opportunity to get your questions answered with easy to understand, practical, and powerful information you can start using immediately
  • Hear answers to questions you might not have thought of because others are asking them
  • Collaboration throughout the course

Bonuses:

  • Done-for-you worksheets
  • e-workbook: Stress of EveTM: Your Body, Your Mind, Your Life (Vol. 1): A Woman’s Workbook for Life’s Transitions
  • 1 extra session with Q & A (5 + 1 = 6 Sessions!)
  • “Motivational Monday” weekly emails (affirmation style) to start your week off right
  • Closed and monitored Facebook group (if course members want one)

Requirements:

  • Opportunity open to women only
  • Must have stable internet access
  • Must be available for approximately 1 hour per week for 5 weeks + 30 minute kick-off/orientation session
  • Must be willing to complete initial survey which will be used for the kick-off/orientation session
  • Must provide 2 burning questions per week, weekly class feedback via a survey, and complete final survey
  • Must be willing to participate and talk in classes
  • Must be willing to be recorded –All sessions except kickoff will be recorded
  • Must be willing to be collaborative (this is a BETA class, thus it’s not the final version. You’ll be helping to make the course better as we go along)

This is a collaborative opportunity where I will modify and adjust course content based on your feedback. Each week I will tell you the next week’s self-care topic and ask you to submit your 2 most burning questions about that topic.

I’d also like to get a testimonial for the course. If you choose to complete one within 1 week of the course ending, you can have full access to the new revised course for free.

This collaborative Beta Version opportunity and bonuses will end on Friday, November 13 @ 7 PM.

 

 $147




PAY IN FULL

(There are no refunds for this course, but you can transfer it to a friend)

Self-Care: It’s Not Just Bubble Baths and Chardonnay (Part 3)

Big thanks for your comments. I can feel the momentum building as we get to today’s final installment about self-care.

Just to recap, in the first newsletter, I shared about the importance of self-care and 4 different types of it. Remember, self-care has nothing to do with being selfish, so no need to feel guilty. It is about recognizing your worth, your value, that you’re just as important as a meeting.

In the last newsletter, we talked about how choosing 1 activity from 1 type of self-care can have a domino effect to get you feeling better.

Self-Care: It’s Not Just Bubble Baths and Chardonnay (Part 3)

Also, from the last newsletter, if you’re still wondering what to do with this new found freedom because your time, energy, and maybe even funds, have been freed up, let’s check in with Pam (pseudonym) again.

Remember, she started taking solitary walks to reconnect with herself and started being more assertive with her family to make this time sacred. Freedom for her was, initially, taking those walks. Yet on them, she noticed her mind become more clear, the brain fog was lifting, the volume on the anxious thoughts was lower-in fact she said, those thoughts were actually fading and she was beginning to see choices for her life.

Freedom came to Pam in the shape of a quieter mind (and body) where she could start planning what she wanted to do next. She now had time to think about starting back playing piano again, doing watercolors, and reconnecting with a couple of old friends she’d lost touch with. She now had the time, emotional energy and bandwidth to do this, whereas before, most of her time was used rehearsing thoughts of regrets, dread, and what ifs.

This is possible for you too!

What if you could…

  • Recognize and handle anxiety and stress
  • Experience inner peace and feel happy inside
  • Say NO, mean it, and stick to it!
  • Turn a bossy mind into a helpful ally
  • and Make yourself the most important meeting of the day?

 With that, I invite you to join my upcoming BETA Version collaborative, interactive, and experiential 5-week course. We’ll address being pushed, pulled, and stretched thin during these uncertain times. Yes, it’s time for some serious self-care!

This is NOT therapy, but a course where you’ll learn skills, new information, and create strategies so you can deal with stressful, anxiety provoking, or uncertain situations with calm, confidence, clarity, and creativity.

Your mission, should you choose to accept it, is to be on the lookout for my next email on Monday AM with all the details. This is a limited offer to you my newsletter subscribers who have journeyed with me over the past 9 years.

Stay tuned; your new life is waiting…Talk with you on Monday,

Be safe, be well

Dr. B.

 

 

 

Self-Care: It’s Not Just Bubble Baths and Chardonnay (Part 2)

In the previous newsletter, I shared about the importance of self-care and 4 different types of it. Remember, self-care has nothing to do with being selfish, so no need to feel guilty. It is about recognizing your worth, your value, that you’re just as important as a meeting (actually, I believe you’re way more important than any meeting!).

And thanks for your comments and questions. I’m keeping them close as I lead up to Part 3 and beyond.

Today, let’s meet Pam (pseudonym). She called me on a 104 degree Monday afternoon saying she needed to see me right away; that she couldn’t take it anymore.

Self-Care: It’s Not Just Bubble Baths and Chardonnay (Part 2)

We met via my secure video platform. Pam is in her early 50’s but looks like in her early 40’s. She presents well and looks like she has it all together.

She’d told me she’d spent last Saturday afternoon literally sitting in her closet, crying, because “ I didn’t know what else to do”.

Pam said, “Dr. B., I know I first gotta get a handle on this stress or anxiety or whatever it is and then I know my life will start working again, I’ll be my old self again”.

I gently smiled, looked her in the eyes, and said, “Pam, I hear you. If you’re willing, let’s do something a little counterintuitive. Let’s work backwards on this and what I mean by that is, the first thing we need to do is NOT get a handle on stress or anxiety.

The first thing we need to do is to get a handle on you – take care of you. What I hear you telling me is that you’re going, going, doing and doing, for everybody except yourself. And this pandemic, it’s making it worse. You’re telling me that you feel guilty when you try to take time out for yourself. You know what it sounds like — you’re stretched thin, like butter, spread over too much bread.

I think it might be a good idea for us to start exploring what being there for you could look like. Let’s get a handle on that first and the stress and anxiety –they’ll start getting handled as we put some good self-care into place. What do you think?”

After Pam and I briefly discussed different types of self-care, Pam decided she wanted to start with spiritual self-care.  She shared she used to consider herself a spiritual person, but lately, she’d lost touch with that too. From our talk, she chose solitary walks in her local park as a way to reconnect with herself.

So her homework was to start incorporating these walks, no kids, no dog-just herself and her mask (she might pass someone on the way and masking up is excellent self-care!). Research continues to show the benefits of being out in nature to calm the mind as well as calm the body.

She agreed to take 3 – ambitious – before our next session. To ensure she was able to follow through, we also came up with a new personal boundary and an assertive statement she’d use with her family when she was planning her alone (i.e. walk) time. She was excited and said, “This could actually work. I’m starting to feel better already”.

I’ll bet some of you are saying, “But this won’t work for me. I really need to do something about my stress and anxiety BEFORE I start working on myself.  And going for walks, that’s just too simple”.

I’m gonna counter this and say, by working on yourself first, you’ve already started working on the stress and anxiety.

How?

Because when you start, like Pam did, choosing and putting in place different types of boundaries (emotional self-care) and being more assertive (more emotional self-care), you’re already laid solid groundwork for decreasing the possible sources and symptoms of stress and anxiety in your life.

For example, when you say No and mean it (boundary/emotional self-care), you free up your time, energy, and possibly funds and can now use those where they’re most needed, which in turn gives you more freedom. We all want more freedom don’t we? What will yours look like?

That’s the question, because now, with more freedom, there’s a new void and since nature abhors a vacuum, you’ll probably want to fill it, but with what?

I’ll share some ideas to help you untangle this in the next newsletter. Stay tuned; your new life is waiting…

Be safe, be well

Dr. B.

Self-Care: It’s Not Just Bubble Baths and Chardonnay (Part 1)

I want to give a big shout out to all of you who completed the questionnaire. And then your gift for completing it was a 30-minute ZOOM Q and A where I also shared some extra easy ideas on self-care for uncertain times. Just to let you know, the fun is just starting. I’m working on something that I’ll be sharing with you in about 2 weeks.

So stay tuned – your new life is waiting…

But for right now, please enjoy this lead up article:

Self-Care: It’s Not Just Bubble Baths and Chardonnay (Part 1)

Wow, we’re entering our 8th month here of, well, life as we’ve never known before. And unfortunately we have no idea when things will get back to normal – normal to me means I’ll be able to give my bff’s great big hugs, which I’m seriously missing right now.

So what are we left with?

We’re left with finding new and more creative ways to take care of ourselves and our families so we can all get through this while maintaining our emotional, physical, and spiritual health.

When I say self-care what does it mean to you?

For many women, when I ask them that, they don’t know how to answer except to say they feel guilty for taking time out for themselves. My answer is always, if you don’t take care of yourself, if you don’t take time out for yourself, no one else will because no one else can live your life for you.

Self-care has to be deliberate. You have to make the deliberate decision that you are important and that you’ll do whatever it takes to maintain your well-being so you can be your best self not only with and for yourself, but with and for others too.

Also, self care is not about being selfish-it has nothing to do with that. Self-care is recognizing your worth, your value, that you are just as important as a meeting. (Actually I think you’re a lot more important than any meeting)

Today I’d like to share 4 different kinds of self-care. There are additional kinds, but today, let’s start with these 4. To get the most from this, bring out your favorite journal, a notepad, or hey, anything to write this out so you can keep a record of it.

Also, I suggest you physically write this out-research continues to show that putting pen to paper engages your brain such that you process information in a way that leads to a better, deeper understanding of it.

First is emotional self-care:

Think about how you’re taking care of your emotions. Are you allowing yourself to feel your true feelings or are you hiding them saying, they don’t matter, or “I shouldn’t feel this way”.

Your feelings are important-they tell you when something is going right and when something is going wrong.

In your journal (I’ll just say journal from now on), write down some ideas of how you’re already taking care of your emotions AND at least 3 new ideas that you will start doing to take care of your emotions.

Here’s one example: Maybe you felt angry about something recently and you decided to not bottle it up, but to share it with the person you were angry with. This shows you’ve already started sharing your true feelings with safe others. Keep it up!

Now write down some ways you’re already taking care of your emotions AND at least 3 new ways that you will start doing to take care of them.

Second is physical self-care:

Are you getting some regular movement or exercising regularly? Getting regular medical check ups? I’m sure I’m preaching to the choir when I say you already know the benefits of regular medical checkups, like checking the girls, your blood pressure, dental and eye checkups. What about movement, exercise? It doesn’t have to be hardcore, just enough to get the heart pumping and you breathing deeper.

Here’s one example: Since the weather is getting cooler, taking a walk after dinner. Don’t forget your mask-you might meet someone along the way.

In your journal, write down some ideas of how you’re already taking care of your body AND at least 3 new ideas that you will start doing to take care of your body.

Third is spiritual self-care:

Spent time with yourself lately? It is in those alone times that we reconnect with ourselves, with others, and for some of you, with a higher power. It’s unplugging and taking care of your inner self, your Higher Self-the part of you that knows what is best to do to live in alignment with your morals, your values, your beliefs.

Here’s one example: spend time in nature. Research continues to show the benefits of being out in nature to calm the mind as well as calm the body.

In your journal, write out some ideas of how you’re already engaging in spiritual self-care AND at least 3 new ideas that you will start doing to take care of your spiritual self.

Fourth and last is intellectual self-care:

Read a great book lately-one that totally engaged you and helped you think outside the box? Our minds need nurturing too, so giving them something that helps stimulate ‘the little grey cells” benefits you on multiple levels.

For example: if you have an interest in antiques, you could choose a country and read up about antiques unique to that country.

In your journal, write out some ideas of how you’re already engaging in intellectual self-care AND at least 3 ideas that you will start doing to take care of your intellect, your mind.

ACTION STEP SHOULD YOU CHOOSE TO ACCEPT IT: To help you start making self-care a larger part of your life, choose 1 new idea from a single category and start doing it. You don’t want to overwhelm yourself with this, so take baby steps and have compassion for yourself as you start this.

But you may be thinking, I don’t even know where to start – which one do I choose? Is one better than another? Oh goodness, I’m starting to feel overwhelmed again.

I’ll share some ideas to help you untangle this in the next newsletter in a few days.

Stay tuned; your new life is waiting… November 6!

Be safe, be well

Dr. B.

Don’t Scare Your Amygdala!

Some of you have been telling me you can’t quite figure out the words to describe how you’re feeling these days. With the country opening back up, yet feeling the threat is still too near, yes, words and feelings can be difficult to articulate.

However, even when the words don’t flow and the feelings can’t be articulated, you want something to help you stay steady, maintain your focus, and know that, this too, shall pass.

Here are 3 quick and easy ideas:

1. Self-compassion:
These are still uncertain times where no one has the 100% definitive answer. That said, why should you!! As you continue to make decisions for yourself and family, remember to have self-compassion. This means not beating yourself up if you don’t know what to do in every different situation. It’s okay to admit that you don’t know something – the best you can do is act from the best information you have.

2. Go slower:
For the last few months, I’ve gotten far too many emails telling me I need to “do this” and “do that” so I’ll be ‘ready’ when this is all over. Those emails immediately go to my trash. No one knows when this will be over and if someone is constantly ‘getting ready’ for it to be over, they could be missing out on life right now-yes there are a lot of good things still happening-acknowledge and stay grateful.

However for those who do want to “do this” and “do that”, that’s fine. But if that’s not you, going slower is just fine too. It’s your life and you get to set the pace for it and if taking some time out and going slower is what you need, then it’s what you need.

3. Don’t scare your Amygdala:
Yes, you read that right. Your amygdala in your brain alerts you to danger thus it serves a very important role, but it makes a lot of mistakes. It doesn’t want to miss even one time of not alerting you to danger, just in case the situation really is dangerous. You know when it’s activated-it’s that feeling when you brake just in time and miss the car ahead of you by a half an inch-yep, you’re revved up now. That was dangerous so it makes sense for it to activate.

But what about possible thoughts or images you’re having about the virus now, life in general, worrying about your family, yourself,  and all the what ifs?

These thoughts are NOT dangerous, uncomfortable yes, but not dangerous.

Question is: what kinds of thoughts or images are you having lately? The reason to become more aware of those is because those very thoughts and images you dwell on can scare your amygdala and bring about feelings of anxiety. Everyone is living with uncertainty and that uncertainty, born of thoughts and images, can keep a person living on Anxiety Cove-something no one needs right now.

FYI-if you’d like to learn more about how to relocate from living on Anxiety Cove to Peace and Calm Boulevard, drum roll please, I’m now a Certified Clinical Anxiety Treatment Professional. It’s been over a year in the making, and now, I’m ready to help you with even more practical and evidence based information, skills, and strategies. Call me and let’s discuss how I may be able to help you.

Last, for me keeping it simple and slower, means The Phoenix (this newsletter) will be taking a break until Fall 2020. I’d still love to hear from you so feel free to email or call to inquire how I may be of service.

As always, I love helping women live happier lives. Whether you call it depression, anxiety, stress, or nerves, I’d like to help. I invite you to call me at 512.680.2874 for your free up-to-15-minute phone consultation. Let’s discuss how I may be able to help.

And remember, TBC is completely online now, which frees up your time so you can enjoy your life more!

Looking forward to hearing your story and helping you feel better,

Dr. B.

Back To Basics: 4 Ideas To Keep You Going Strong

How ‘ya holding up these days?

So many people are being hammered by negative stress, anxiety, anger, fear, depression, and a few other things. So much to think about to take care of yourself and those you love.

What are you doing to keep yourself mentally, physically, and spiritually uplifted? Feel free to share your ideas with me-I may even collate them and share them back with all of you (minus any identifying info of course!).

For many, it’s coming down to the basics:

1. Focus on what you can control. Worrying about something you can’t control only keeps any anxiety-igniting thoughts alive and well. There are some things you can control; decide on those and do them.

2. Reconnect with your body. Do a body scan, find any areas of tension, and then BEFORE you do your deep breathing, tighten the tense part even more, THEN, do your deep breathing to relax it.

3. Acknowledge any intrusive thoughts or strong feelings. Be gentle with yourself about this. If you have a mind, it’s gonna wander, so do your best to not dwell on these particular thoughts or feelings-that only keeps your amygdala activated, which keeps the body in a state of anxiety. You certainly don’t need that now.

4. Find ways to laugh. Whether it’s funny jokes shared online, silly videos, funny movies, or TV shows, find ways to laugh. There are several online sites that have some really funny jokes-laughter is great medicine to decrease negative stress and build resilience. Maybe even try laughter yoga.

5. Stay connected. We’re all in this together and we’ll get through it together, but right now, we have to remain physically apart. However, don’t let physical isolation turn into social isolation-stay in touch with family, friends, and neighbors. Now we can use technology as a force for good to stay connected.

As for me, I’m keeping a quote by His Holiness The Dalai Lama, very close:

“Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.” 

I’m also keeping the exercise up to keep my immune system, especially my IgA and IgG up (thank my good friend and colleague, Ken Nedd, MD for this information).

We will get through this,

As always, I love helping women live happier lives. Whether you call it depression, anxiety, stress, or nerves, I’d like to help. I invite you to call me at 512.680.2874 for your free (up to) 15-minute phone consultation. Let’s discuss how I may be able to help.

And remember, TBC is completely online now, which frees up your time so you can enjoy your life more!

Looking forward to hearing your story and helping you feel better,

Stay healthy and connected,

Dr. B.

Ideas To Keep The Negative Stress At Bay During This “New Normal”

Wow-what a difference a week makes. Early last week I was making plans to give some community talks, but then, BAM-I don’t think they’re gonna happen in the time frame I thought.

There’s so much more I wish I could share with you in this particular short newsletter about ways to deal with any worry, anxiety, and fears, but I want to keep it very easy on you because I know you’ve got a lot to think about these days.

Here are 5 ideas to keep worry, anxiety, and fears (WAF’s) at bay:

1.  Recognize and get comfortable with uncertainty
Think about it-we all live with a lot of uncertainty on a daily basis. For example, any time you take a shower, you could fall in the tub and hurt yourself. But does that stop you from taking a shower? No, because you don’t dwell on that fact, which makes it a lot easier to take a shower.  When someone constantly focuses on uncertain situations, it keeps the amygdala activated, which is a recipe for more worrying, anxiety, and fear. It becomes a vicious cycle. You can choose differently, recognize that uncertainty is very common, thus enabling you to have more control over your thoughts.

2. Keep what’s happening in perspective
A quick way to keep from having WAF’s is to limit media time. Ask yourself how much time, how much of my precious life and energy, am I willing to give up to upsetting media coverage? Yes, stay informed (more on that later) however it’s important that you limit exposure to what you hear on TV and read online and re-focus on what’s good and positive in your life as well as the things you do have control over.

3. Keep in touch with those you care about and who you know care about you
Using CDC guidelines about social distancing, reach out to those important to you. Yes, I too believe in the power of hugs, but social distancing protects you and the ones you love. Use technology, if you have it – a simple phone call, text, or video call may increase feelings of connectedness, which can help keep you calmer.

4. Continue your health promoting routine
If you’ve ever worked with me, you may remember the encouragement to create a wellness lifestyle, which includes exercise or some type of movement. Exercise is a great way to decrease WAF’s because you have to really focus as you do it so you don’t hurt yourself. It’s also a way to integrate your body, mind, and spirit to keep the stress hormones at bay. Keep on moving!

5. Start or continue to make happiness or contentment your focus
As you focus on the good already in your life (from #2), consider intentionally taking it in. Dr. Rick Hanson*, a neuropsychologist offers us this suggestion through H.E.A.L.:

H: Have a positive experience. Notice or create it, like the sun coming up in the morning, a baby’s smile as they crawl towards you, or calling your bff and sharing your day.

E: Enrich it. Hold this new positive experience in you for 5 seconds or longer. Use all your senses to truly feel it.

A: Absorb it: Allow this really good experience to become part of you so that it feels as comfortable as your favorite pair of shoes.

L: Link positive and negative material. Even if you have something negative in the past, allow the positive experience you’ve been having to remain front and center. See if you can remain with the positive and let go or simply allow the past negative event to be present without focusing on it.

Last, it’s important to be concerned, stay informed, and not panic. Choosing credible information sources, such as CDC, can help and give you the information you need.

As always, I love helping women live happier lives. Whether you call it depression, anxiety, stress, or nerves, I’d like to help. I invite you to call me at 512.680.2874 for your free 15-minute phone consultation. Let’s discuss how I may be able to help.

And remember, TBC is completely online now offering video sessions, which frees up your time so you can enjoy your life more!

Looking forward to hearing your story and helping you feel better,

Dr. B.

*Hanson, R. (2013). Hardwiring Happiness: The Practical Science of Reshaping Your Brain-and Your Life. Random House.

Are You Postponing Happiness?: 3 Easy Ideas To Enjoy Your Now

We’re keeping it short and sweet this month!

Are You Postponing Happiness?: 3 Easy Ideas To Enjoy Your Now 

Are you the kind of woman who tells herself things like:

1. “I’ll be happy when I get that promotion”
2. “I’ll be happy when I get married”
3. “I’ll be happy when I get that BMW”
4. “I’ll be happy when ____________”

Notice anything about these statements?

They’re all future oriented and if you think about it, the future, while we all like to think it’s gonna be brighter, actually never comes. Bottom line folks, all we have is the eternal “now” moment. And since moments are fleeting, how can you ever be happy if you’re constantly waiting for a time that never really arrives?

How about enjoying your now? Here are 3 easy ideas that might help with that.

1. Take a walk 
This may sound simplistic but walking, especially in nature or with a friend, has a soothing effect such that your mind slows down, becomes calmer, and you forget to worry about when your “sweetie” will show up in your life.

2. Savor whatever you’re doing
This means notice which activities you usually rush through and begin to slow down as you do them. For example, preparing meals: observe the shape, smell, and texture of veggies as you chop them; listen to the sound of the sizzle as you put them in a skillet of hot oil; notice how the shape, smell and texture changes as you continue to cook them; then notice how they taste as you enjoy eating them.

3. Have an attitude of gentle acceptance
Gentle acceptance doesn’t mean resignation. It’s a choice you make when you notice, “yep, I don’t like this, but I can’t do anything about it” OR “yep, I don’t like this, but  here’s what I can do”.  Gentle acceptance means you can change how you feel and respond to a situation-hence, it’s a choice.

As always, I love helping women live happier lives. Whether you call it depression, anxiety, stress, or nerves, I’d like to help. I invite you to call me at 512.680.2874 for your free up to 15-minute phone consultation. Let’s discuss how I may be able to help.

And remember, TBC is completely online now, which frees up your time so you can enjoy your life more!

Looking forward to hearing your story and helping you feel better,

Dr. B.

 

March 1-7: Sleep Awareness Week

March 8: International Women’s Day

March 21: International Day for the Elimination of Racial Discrimination

Self Harm Awareness Month

Stress and Your Heart: You Don’t Want This For Valentine’s Day

Happy Valentine’s Day!

Hope you’ve said that to those you love and care about and they’ve said it back to you. It’s really good to know you have social support to surround, love, nurture, and have your back when stressors come your way.  Just knowing you have that social support, whether it’s close or far away, is one of the many ways you can keep the negative stress wolves from your door.

And even though Wear Red Day was February 7, to help your get even more benefit from having a strong support system, it’s time to think about how negative stress can affect your heart.

Think about it, when you’re at work and your boss imposes a new deadline or your 17 year-old again tells you, “you just don’t understand”, or someone cuts you off in traffic and barely misses hitting you, your stress response is probably gonna kick in.

What’s happening to your heart then?

As soon as you add your own meaning to any of the situations above, your breath quickens, epinephrine helps dilate your bronchial tubes in your lungs, cortisol ramps up, your blood gets thicker because the epinephrine releases fibrinogen to help clotting, and your blood pressure rises. Some blood vessels open up, but hey, the ones returning to your heart-they constrict. Yes, that means your blood is crashing back into your heart like water hitting the levees in New Awlins during Katrina-and look what happened to them.

And since the culture in which we live encourages a chronically activated stress response, the wear and tear on the heart can contribute to developing devastating consequences, like hypertension, heart attack, arrhythmias, damaging artery walls, and plaque buildup to name a few.

So today, if you haven’t already, reach out, spread the love and allow it to return back to you. Your heart and your health in general, and yes, this includes your emotional and spiritual health, will thank you for it.

As always, I love helping women live happier lives. Whether you call it depression, anxiety, stress, or nerves, I’d like to help. I invite you to call me at 512.680.2874 for your free 15-minute phone consultation. Let’s discuss how I may be able to help.

And remember, TBC is completely online now, offering video therapy and coaching, which frees up your time so you can enjoy your life more!

Looking forward to hearing your story and helping you feel better,

Dr. B.