Stress Couples Counseling/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. Depending on each client's goals, we can focus on the underlying issues that contribute to their anxiety, or address more immediate concerns.

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 and learning techniques such as gentle yoga movements, which aid in releasing emotions and tension.

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.

Addressing emotions involves cultivating self-compassion and mindfulness, allowing individuals to tune into and make space for their inner feelings by exploring the possible origins of triggers or feelings, core issues, and reframing old stories to create healthier narratives. Emotion regulation is also a critical component of this approach and is achieved through body-based methods.

Mental well-being is further supported by using mindfulness, guided meditation, motivational techniques, and solution-focused approaches. This helps individuals to focus on their present and future goals, and to develop strategies to achieve them. Finally, addressing the spiritual or bigger meaning of one's life provides a sense of understanding and purpose that is moved by internal passion or one's purpose.

To schedule - schedule a full session OR a meet and greet info@christinaspinler.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 skill-building and 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!

Couples Stress/Individuals

Private structured sessions for stress and anxiety

--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.

This is psychoeducation, not therapy, but we will still apply the lessons to your unique situation and life.

This service is available for individuals seeking support for managing their anxiety, as well as couples seeking support together. Whether you are experiencing anxiety on your own or as a couple, this service is designed to provide tools, strategies, and guidance to help you manage your anxiety in a healthy and effective way.

Information

The Couples Stress Management Program is specifically designed to enhance the relationship between couples who are already in a stable and healthy state. It is important to note that this program is not intended for couples seeking to address underlying relationship problems or in crisis. Instead, it focuses on teaching couples effective techniques to manage their stress and anxiety collaboratively, while strengthening their connection and enhancing their overall well-being.

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.

Description: This is for individuals or couples. This class offers a holistic approach to managing anxiety that integrates mind, body, spirit, and relationship skills. Participants will learn various tools and techniques to reduce anxiety symptoms and improve overall well-being.

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.

Classes 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

Couples can learn how to come together when feeling anxious or stressed as a way to help regulate their minds and body and build a stronger connection in the process.

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.

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.

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EFT/Tapping

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.

More Info

Solution-Focused Therapy - Motivational Interviewing Therapy

Life is about the questions!

Effective communication can be transformative! My goal is to facilitate intentional conversations that will empower you to actively work towards the solutions you desire in life. By focusing on your strengths, inner wisdom, and aspirations, we can collaborate to reauthor a new story of who you want to be in the present and future. Using a goal-directed approach and exploring your inner wisdom, I aim to help you become your best self.

Throughout our session, I will ask reflective questions to help you gain greater clarity on your abilities, desires, action steps, and strengths. Together, we will co-create a new version of yourself by engaging in a Strength Focused approach and creating a new narrative about your future.

Family of Origin Therapy

Our Families and culture has a huge impact on our wellbeing

When engaging in family-of-origin work, we explore your history as a whole, including your parental relationships, environment, and any traumatic experiences that have shaped you as an individual. We take a deep dive into your attachment patterns and even consider the intergenerational effects on you.

During the early stages of our lives, we are dependent on our caregivers for survival and we learn whether or not we can trust others to meet our needs. This sets the stage for the attachment styles we develop and how we relate to others and the world. Our families and upbringing provide our earliest experiences in which we learn our sense of worth, how to seek connection, and what is considered good or bad. Through inner child work, self-differentiation, setting boundaries, re-storying old narratives, redefining values, and attachment work, we can explore and transform the way you relate to yourself and the world around you through the lens of your family of origin and learned attachment styles.

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.