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Services Provided

I provide treatment for a variety of different issues and various treatment methods, including:

  • Individual, couples, and family therapy for adolescents and adults
  • Groups on women's empowerment and codependency
  • Women's issues
  • Walk & Talk therapy
  • Stress and Anxiety reduction
  • Mindfulness and Meditation
  • Grief and Healing
  • Relationship issues
  • Communication skills
  • Identity exploration and development

Stress and Anxiety Reduction

Has there been an event that has created some nervousness, frustration, angry or worry? Do you regularly feel uneasy, fearful or apprehensive? These are signs of stress and/or anxiety. Stress and anxiety are often used interchangeable, but I want to make a distinction. Stress is more situational while anxiety is a more pervasive and generalized feeling. Stress can lead to anxiety and someone can have anxiety as well as experience stress.

It is important to note we all experience stress and probably anxiety from time to time. It is a fundamental part of life, but stress and anxiety can get out-of-hand. If you feel like your life is driven by stress or you are experiencing anxiety much of the time, it's time for a change. There are many methods to reducing stress and anxiety. Check out the exercises below and call today to set up an appointment!

Stress Reduction Exercises

You've come to the right place to start reducing your stress level. The following are scientifically proven ways to lower your anxiety and stress. It also helps to talk with a professional about the triggers for your stress and anxiety. Call me today to find out more!

Progressive Muscle Relaxation Exercise

This exercise is a tensing and releasing of muscle groups in combination with four count breathing. All tensing and releasing should be done to the count of four. Repeat breathing after each release. You can do this exercise lying down, sitting or standing.

  • Start with curling your toes inward to the count of four and then release.
  • Breathe in through your nose to the count of four and then out to the count of four.
  • Tense the muscles in your right leg from your calves through your glutes.
  • Repeat the four count breathing. Notice where your breath goes and how your abdomen rises and falls with the breath.
  • Tense the muscles in your left leg from your calves through your glutes.
  • Notice the tension starting to fade with each release.
  • Tighten the abdominal muscles as if you were pulling your belly button closer to your spine.
  • Release and repeat breathing.
  • Crease your arms upward as if you were curling dumbbells, squeezing your bicep muscles. Let your arms fall back to your side.
  • Squeeze your hands into fists. Release.
  • Moving up to the shoulders and back, squeeze your shoulder blades together and release.
  • Gently move your shoulders up toward your ears and release.
  • Feel the tension fade and a sense of calm increase.
  • The last step is to scrunch your face up like you just ate a very sour lemon, using your nose, your lips, your forehead, and even your ears. Release.
  • Fill your lungs with breath to the count of four and release.
  • Enjoy the feeling of calm and appreciate yourself for taking time for you!

Diaphragmatic Breathing

This exercise is re-teaching us to breathe the way we did when we first came into this world. If you watch a baby, they breathe from their diaphragm and you can clearly see their bellies move up and down. This technique is simple and effective for stress reduction. You can do this lying down or sitting in a quiet place.

  • Put your right hand on your diaphragm (just bellow the belly button).
  • Close your eyes and breathe through your nose.
  • Put your left hand on your upper chest. You should feel no movement here. The breathing should come from your diaphragm and your right hand will gently rise and fall.
  • Breathe through your nose, keeping your mouth closed. Feel the rising and falling of your diaphragm.
  • When you become used to breathing into your diaphragm, bring your attention to the flow of your breath. Just notice the flow. Is it smooth or jerky? Smooth it out, make it flow gently and smoothly.
  • Do not rush your breath. Be gentle. Let it flow and you will discover a rhythm to the breath.
  • You are doing it! Enjoy the release of tension with each flow of your breathe.

For more on stress reduction exercises check out this link
or contact me for an appointment.
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