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Individual 

With almost 15 years of experience in therapy, I have come to recognize that solely discussing the problem often fails to effectively alleviate anxiety or overwhelm. To address this issue, I delved deeply into exploring evidence-based modalities that take a holistic and integrative approach to treating anxiety. This resulted in a more comprehensive treatment that addresses core issues impacting clients' sense of self, as well as present-day concerns, stress, and overwhelm.  

My approach is not a quick fix - its a process of discovery that takes patience and willingness to be vulnerable with learning about inner world  and how this impacts your relatinships.

Mind--Emotions -Body--Spirit

Incorporating somatic movement and methods that focus on the body is crucial in addressing anxiety and stress. This involves recognizing how the body and mind are interconnected. Along with deep emotional exploration of your inner world. 

 

It also entails understanding the role of the nervous system in mental health and incorporating practices such as EFT/tapping, overall nutrition, and healthy lifestyle behaviors.

Deep Inner Healing Through Internal Family Systems (IFS)

Are you ready to embark on a profound journey into your inner world?

 

Our minds are intricate tapestries woven with various parts, each holding its own feelings, beliefs, and roles. Often, these parts can feel conflicting or even overwhelming, leading to pain, confusion, and stagnation. But we can navigate this complex inner landscape with compassion, clarity, and intention.

 

How I Work:

  • A compassionate exploration:  I provide a safe and supportive space where we collaboratively explore the various parts of yourself. By understanding and respecting each part, we pave the way for self-healing.

  • Deep emotional awareness: Our work together is characterized by a  dive into emotional realms, revealing the underlying patterns, wounds, and potentials hidden beneath the surface. This awareness is your first step towards understanding.

  • Holistic growth: my approach is not just about resolving immediate issues but about fostering a deeper relationship with yourself and others. This self-relationship becomes the foundation for lasting change and growth.

  • I also have a large educational element - I teach you about your nervous systems and ways to help your body feel more calm along with gentle somatic movements if interested.

  • Journey inward: Understand how your different parts contribute to your understanding of self. If you're curious and courageous about understanding your innermost feelings, desires, and fears, I hope to help. 

 

My method for you? Its deeper emotional processing of mind - body - spirit 

If you're eager to:

  • Unlock a deeper understanding of yourself

  • Ready to explore the emotions of  your fears

  • Cultivate emotional resilience and agility

  • Reclaim and integrate fragmented parts of yourself

  • Foster harmonious inner relationships and find inner compassion within self

  • Yearning for self-understanding: explore layers of emotions, memories, and desires that you're eager to unpack and understand.

  • Persistent inner conflicts: There are voices inside you that seem at odds with each other. One part wants one thing, while another fears or resists it. These inner conflicts have been making decisions and finding peace challenging.

  • Emotional overwhelm: Whether it's a result of recent events or a lifelong pattern, your emotions sometimes feel too big, too confusing, or too painful to handle alone. 

  • Desire for authenticity: You want to live a life that's true to who you are, but sometimes, societal expectations, past traumas, or inner critics hold you back.

  • History of trauma: Past events still cast shadows on your present. You're ready to face, process, and integrate these memories so they have less influence on your present.

  • Navigating life transitions: Whether it's a change in career, relationships, or personal identity, you're in the midst of a transition and seek guidance to navigate it with clarity and confidence.

  • Seeking inner harmony: You're looking for more than just coping mechanisms. You aspire for a harmonious relationship with all parts of yourself, aiming for an inner peace that sustains.

  • Quest for personal growth: You believe in the potential for change and growth. You're not just looking for a 'fix' but a new way of how you relate to yourself and the world around you.

 

If any of these resonate, I invite you into a therapeutic partnership where we'll co-create a journey tailored to your unique needs, aspirations, and inner landscape.

 

To schedule  - schedule a full session OR a meet and greet info@inwardwellbeing.com

                                                                     

Please note: If you are in a crisis, or have suicidal thoughts or uncontrolled racing thoughts - then outpatient therapy is not warranted.   When someone is in a crisis state it's hard to take in information and I do lots of  teaching. You may need a higher level of care as an intensive outpatient or inpatient until you feel stable.   It's important we always put a sense of safety first. I can give you resources!

Internal Family Systems Therapy 

Internal Family Systems (IFS) in Therapy

I proudly incorporate the Internal Family Systems (IFS) model into our therapeutic approach. IFS is an evidence-based psychotherapy that offers a clear and non-pathologizing method to understand and harmonize the complex interplay of personalities or 'parts' within each individual.

What is Internal Family Systems?

Founded by Dr. Richard Schwartz in the 1980s, IFS is based on the premise that every individual's psyche is composed of multiple 'parts.' These parts can play various roles, such as protectors, managers, exiles, and more. The IFS model helps individuals gain clarity on how these parts interact and sometimes conflict with each other. Central to the IFS model is the concept of the "Self," which represents the individual's core or center – characterized by qualities like compassion, curiosity, and calmness.

How Can IFS Benefit You?

  1. Self-awareness & Insight: By recognizing and understanding the roles of different parts within you, you can gain   insights into your behavior, reactions, and feelings.

  2. Harmony & balance: Through IFS, you can learn to mediate and harmonize the relationships between different parts of yourself, leading to internal balance and reduced inner conflicts.

  3. Healing past traumas: IFS is particularly adept at addressing and healing past traumas by allowing you to safely access and tend to the 'exiled' parts that carry these burdens.

  4. Empowerment: By getting to know and lead from your Self, you can make decisions and act from a place of clarity, confidence, and compassion.

  5. Enhanced relationships: As you understand your inner system, you're better equipped to navigate external relationships, understanding dynamics, triggers, and patterns with more depth.

 

Is IFS Right For You?

Everyone has a unique psychological makeup, and no single therapy model is a one-size-fits-all solution. However, if you're seeking a compassionate and empowering approach to understanding yourself and your relationships with others, IFS might be an  fit for you. Its the ability  to understand that you are a complicated being with many different parts to yourself and feeling like you're ready to understand all the different parts that make up you! It is best for those comfortable and ready to explore their thoughts, feelings and emotions. 

 

It does explore vulnerable parts within yourself, so I want you to feel comfortable with me so you feel free to explore your inner world. 

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Emotional Freedom Technique

Emotional Freedom Technique (EFT), also known as tapping therapy, is a holistic therapy technique that involves tapping on specific acupressure points on the body while focusing on a particular emotional issue. EFT is based on the premise that emotional stress can cause energy blockages in the body's meridian system, resulting in physical and emotional imbalances. The technique aims to release these blockages by tapping on specific acupressure points to stimulate energy flow and restore balance. EFT is often used as a complementary therapy for treating a wide range of emotional issues, such as anxiety, depression, trauma, and phobias, among others.

This practice has been shown to activate the parasympathetic nervous system, specifically the ventral vagal complex, which is a key component of the polyvagal system.

 

The ventral vagal complex is responsible for regulating social engagement behaviors and helps us feel safe and connected to others.

When we experience stress or negative emotions, our sympathetic nervous system is activated, which can lead to a fight or flight response. This can cause us to feel anxious, irritable, or overwhelmed. By tapping on specific acupressure points while focusing on negative emotions, EFT has been shown to downregulate the sympathetic nervous system and activate the parasympathetic nervous system, which helps us feel calm and relaxed.

Additionally, EFT has been shown to reduce cortisol levels, a hormone associated with stress, and increase levels of serotonin and gamma-aminobutyric acid (GABA), neurotransmitters associated with mood regulation and relaxation. This suggests that EFT may work by regulating the body's stress response and improving emotional regulation through the polyvagal system.

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My stress and anxiety program

--WE CHANGE by ACTION
--WE CHANGE by PRACTICE

 

Discussing and gaining insight into our problems within a therapeutic environment can be a powerful tool for healing. However, addressing anxiety may require a more proactive approach that involves implementing a consistent set of practices, habits, and lifestyle changes.

If you are seeking a structured approach to managing daily stress and anxiety, I offer a personalized one-on-one class that focuses on providing practical tools and techniques for developing a sustainable practice. The class is designed to empower you to integrate what you learn into your daily life and support you in achieving your wellness goals.

 

 

Information

The sessions provide practical techniques to manage depression, anxiety, and daily stress. I have observed that clients who possess a strong grasp of emotional regulation principles tend to experience more enduring positive outcomes than those who solely engage in talk therapy.

 

Life will always present us with challenges!  Knowing how to navigate those challenges is one way to create more inner balance in your life. 

 

Outline

Introduction to the Mind-Body-Spirit Connection and Anxiety

  • Understanding the connection between thoughts, emotions, physical sensations, and spiritual well-being

  • How anxiety impacts the mind, body, and spirit

  • Importance of taking a holistic approach to anxiety management

 

Mindful Awareness and Self-Compassion Practice

  • Learning how to cultivate mindful awareness and self-compassion to reduce anxiety

  • Mindful breathing and meditation techniques

  • How to integrate self-compassion into daily life

Body Techniques for Anxiety Management

  • Gentle Yoga and Movement Practices

  • Breathwork and Relaxation Techniques

  • Nutrition and Gut Health

  • Emotional Freedom Technique (tapping)

Spirit Techniques for Anxiety Management

  • Connection to nature (mindfulness)

  • Energy healing practices

  • Journaling and expressive writing for listening to intuition

  • Connecting with community and social support

 

Polyvagal Theory and Anxiety Regulation

  • Overview of polyvagal theory and its relevance to anxiety

  • Understanding the three states of the nervous system and how they impact anxiety

  • Techniques for regulating the nervous system and reducing anxiety

Relationship Skills for Anxiety Management

  • Framework for what creates a healthy relationship

  • Communication patterns that impact couples the most

  • Ways to increase couples' fondness and admiration

  • Discuss the Magic Ratio, which is the balance between positive and negative interactions in a relationship

  • Learn a few ways to recover from disagreements and increase connection

Developing a Holistic Practice for Managing Anxiety

  • Integrating mind-body-spirit techniques into daily life

  • Creating a personalized self-care plan

  • Strategies for staying consistent with practice

  • Celebrating progress and maintaining motivation

With dedication and diligence, you can anticipate the following outcomes: Enhanced physical well-being; Heightened comprehension of the triggers that prompt your reactions and the corresponding physiological responses; Augmented capacity to regulate your emotions, physical sensations and responses to stressors; and Increased ability to recover from setbacks and adversities, building your resilience.
Session format

 

- PowerPoint presentations as a visual aid
​- Videos
- Live gentle simple yoga movements - we will do some movement in session.
- Learn about tapping (emotional freedom technique)
- Breathing Exercises
- Meditations/Guided Relaxation exercises
- Education and more Education on how to regulate anxiety
- Learn how to manage stress, anxiety and worry
- Couple's communication methods to encourage connection
- Empower your own self-healing
Background:

This class is a combination of Overcome anxiety clinic by Sundra Institute, somatic movement, neuropsychology and general overall self-compassion as Kristen Neff and Tara Brach in Eastern psychology.

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Self - Compassion/Mindfulness Counseling

Reframe how you approach yourself with a compassionate perspective and experience the transformative power of self-love! During times of distress, we often turn to self-criticism, negative self-talk, and unrealistic expectations. But what if we chose kindness, patience, and understanding instead? What if this act of self-compassion could make us even stronger? It's time to break free from societal and cultural influences and cultivate a nurturing relationship with ourselves.

By incorporating mindfulness and compassion practices, we can address core issues such as unworthiness, depression, and perfectionism. Through guided meditations and mindfulness exercises, we can deepen our self-awareness, increase self-acceptance, and enhance our ability to regulate our thoughts and emotions.

Remember, the relationship we have with ourselves is the foundation for all other relationships in our lives. It shapes our experiences, affects our career goals, influences how we care for ourselves and our loved ones, and so much more. By bringing awareness and consciousness to our inner world, we can invite more peace, kindness, and presence into our daily lives. As a result, we can overcome anxiety, depression, relationship struggles, worry, stress, and low self-esteem, and live our best lives. So let's embrace the power of self-compassion and discover the beauty within ourselves!

I invite my clients to begin this journey with gentle curiosity and a sprinkle of open-mindedness.

 

One of my favorite teachers is Tara Brach and psychologist and meditation therapist. 

Also, mindfulness has been well adapted to the Western psychology experience which I am well versed to teach, but I also have studied from the traditional Eastern concepts of where the practice originally ordinated.

Oh Anxiety 

What anxiety does...

Anxiety can have a profound impact on our physical and mental well-being. In today's world, it is all too easy to become overwhelmed by anxiety triggers. While anxiety can be a healthy and necessary response on a physical level, the problem arises when it becomes chronic and intense. Chronic stress and long-term anxiety have been linked to 90% of health problems in wellness research. The impact of anxiety is not limited to the mind and emotions but can affect our entire body and energy systems.

To combat anxiety, it's important to understand how it affects your nervous system and overall body functioning. Although anxiety impacts everyone differently, there are some common symptoms, including physical and emotional changes. Being aware of these symptoms allows us to counteract anxiety's effects. Different people respond to anxiety in different ways, and there are many techniques available to help manage its impact.

Anxiety is fueled by the unknown (among many things)

Anxiety is a common response to the unknown and can cause feelings of uneasiness and unsettledness. The current state of the world can increase anxiety and make the future seem scary. Coping with anxiety in a balanced manner is important, but each person's experience is different based on their perspectives, past experiences, and willingness to embrace something new. Treating anxiety can be complex due to these differences, but it is manageable. It's essential to remember that anxiety is a natural response to our environment and can be healthy and normal. However, learning to ride the waves of anxiety and reacting to the physical states in a more evolved manner can help make it a great resource.

 

Common physical symptoms not otherwise caused by a medical condition or nutrient deficiency 

  • Vertigo

  • Tachycardia 

  • Depersonalization/dissociation

  • Imposter feeling

  • Nausea

  • Disorientation 

  • Fatigue

  • Insomnia

  • Increase or decrease in heart rate

  • Mild shaking

  • Adrenaline increase

  • Tense muscles

  • Change in blood pressure

  • Lowered immunity

  • Digestive problems - all of them!

  • It's important to note that while anxiety can cause physical symptoms, it's always a good idea to consult with your doctor or nurse practitioner to rule out any underlying medical conditions. It's also recommended to have an annual check-up with blood work done to discuss any concerns you may have regarding your symptoms.

 

Emotional symptoms

  • Racing thoughts or intrusive thoughts

  • Sadness, and overwhelm, 

  • Dread 

  • Restlessness or to much energy

  • Fears of the future and the known

  • Shame

  • Confusion

  • Yelling

  • Shouting

  • Short tempter

  • Terror

  • Numb

  • Fear

  • Anger

  • Hate

  • Helplessness

 

Common habits we cope with anxiety

  • Perfectionism

  • Worst case scenarios

  • Isolating or patterns of avoidance

  • Crying

  • Shallow breathing

  • Monotone voice

  • Fast speaking

  • Low motivation

  • Slow thinking due to anxiety

  • All-or-nothing thinking

  • Self-shaming - the "shoulds"

  • Focusing on the "what ifs"

  • Self-criticizing and quick to criticize or judge others

  • Numbing out to TV, food and substances. 

Why I use holistic methods

A holistic perspective emphasizes various techniques that can help calm your body and promote overall wellness. These techniques can include emotional freedom technique, yoga movements, gentle stretching, exercises or movement, breathwork, neuropsychology techniques, nutrition, gut microbiome regime, sleep, and energy techniques. Although I am not a massage therapist, I do recommend them for added wellness benefits.

When your body is tense, your thoughts and emotions can also become tense. Therefore, a holistic approach to wellness also involves addressing the mind and emotions. This can include using self-compassionate practices, meditation, mindfulness, and understanding how your thought patterns and automatic stories impact your mental health. By reexamining these stories and becoming consciously aware of them, you can begin to rewrite a different story about yourself and promote overall wellness.


The stories we tell ourselves


A crucial component of healing is the ability to cultivate a new narrative around your self-identity. Through our therapeutic work together, we will delve into an existential exploration of your experiences and patterns, allowing you to find more compassion for yourself. The counseling process is a journey of self-discovery, self-forgiveness, and gaining new insights into your personal understanding of yourself. Ultimately, you hold the answers and solutions within yourself. Through thought-provoking conversations and intuitive questioning, my goal as your therapist is to remind you to tap into your inner voice and wisdom.

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