Blog | Presence of Mind Therapy

The Connection Between Mental Health and Daily Habits

Tue, 25 Aug 2026 14:03:40 GMT

Mental health is deeply connected to the routines and habits that shape daily life. From the moment you wake up to how you wind down at night, small, repeated behaviors can influence mood, energy levels, and overall emotional well-being. While it’s easy to overlook the impact of these patterns, they often play a significant role in how individuals manage stress and maintain balance. This is where psychotherapy can provide valuable insight, helping individuals better understand how their daily habits affect their mental health over time. Over time, even subtle shifts in routine can create noticeable changes in how a person feels and functions.

Many people think of mental health as something separate from everyday routines, but the two are closely linked. Sleep patterns, nutrition, physical activity, and even social interactions all contribute to emotional stability. When these habits become inconsistent or unhealthy, they can gradually impact mood and resilience. Psychotherapy helps bring awareness to these connections, offering a structured way to evaluate and improve daily behaviors in support of long-term mental well-being. With greater awareness, individuals can begin to recognize patterns that may have gone unnoticed for years.

According to the American Psychiatric Association, about three-fourths of all mental health conditions begin by the age of 24. This highlights how early patterns and habits can shape mental health outcomes later in life. By addressing these patterns through psychotherapy, individuals can build healthier routines that support emotional balance and long-term stability. Early attention to these habits can also help reduce the likelihood of more serious concerns developing over time.

We’ve seen how daily habits can either support or disrupt mental health. Here are key ways everyday routines connect to emotional well-being and how psychotherapy helps strengthen these connections for lasting improvement. Each of these areas plays a role in shaping how individuals respond to stress and maintain overall balance.

Establishing Consistent Sleep Patterns

Supporting Restorative Sleep Cycles

Sleep plays a vital role in emotional regulation and cognitive function. Irregular sleep patterns can lead to fatigue, irritability, and difficulty concentrating. Psychotherapy helps individuals identify habits that interfere with sleep and develop more consistent routines that support restorative rest. Over time, these improvements can lead to more stable mood patterns and clearer thinking.

Reducing Late-Night Stimulation

Excessive screen time or late-night activity can disrupt natural sleep cycles. Addressing these habits can improve overall sleep quality. Through psychotherapy, individuals can recognize patterns that interfere with rest and make adjustments that promote healthier routines. Small changes in evening habits can have a meaningful impact on sleep consistency.

Improving Emotional Stability

Consistent sleep supports emotional balance and reduces stress levels. When individuals get adequate rest, they are better equipped to handle daily challenges and maintain a positive outlook. This stability can also improve decision-making and interpersonal interactions.

Enhancing Daily Energy Levels

Well-established sleep habits contribute to higher energy levels throughout the day. This increased energy supports productivity and overall well-being. Consistent rest also helps reduce feelings of burnout over time.

Maintaining Balanced Nutrition Habits

Supporting Brain Function

Nutrition plays a direct role in brain health and mood regulation. Balanced meals provide essential nutrients that support cognitive function and emotional stability. Psychotherapy can help individuals explore how eating habits influence their mental health. Greater awareness of these connections can lead to more intentional choices.

Stabilizing Energy and Mood

Irregular eating patterns can lead to fluctuations in energy and mood. Establishing consistent meal routines helps maintain stability throughout the day. This consistency can help reduce irritability and improve focus.

Reducing Emotional Eating Patterns

Stress and emotional triggers can lead to unhealthy eating habits. Through psychotherapy, individuals can identify these patterns and develop healthier coping strategies. This process helps build a more balanced relationship with food over time.

Promoting Long-Term Wellness

Consistent nutrition habits contribute to overall health and well-being, supporting both physical and mental resilience over time. These habits also help reinforce a sense of routine and control.

Incorporating Regular Physical Activity

Boosting Mood Through Movement

Physical activity releases endorphins that improve mood and reduce stress. Even moderate exercise can have a positive impact on emotional well-being. Regular movement can also help create a sense of accomplishment and routine.

Reducing Stress Levels

Exercise helps relieve tension and provides a healthy outlet for managing stress. Psychotherapy often encourages incorporating movement as part of a balanced routine. This combination supports both mental and physical health.

Improving Sleep Quality

Regular activity can contribute to better sleep patterns, further supporting mental health. This connection highlights the importance of consistent habits. Improved sleep also reinforces other positive daily behaviors.

Enhancing Overall Resilience

Staying active helps build both physical and emotional resilience, making it easier to cope with daily challenges. Over time, this resilience can improve the overall quality of life.

Managing Daily Stress Triggers

Identifying Common Stressors

Daily life often includes recurring stress triggers that can impact mental health. Recognizing these triggers is the first step in managing them effectively. Increased awareness helps individuals respond more thoughtfully.

Developing Healthy Coping Strategies

Psychotherapy provides tools for managing stress in a constructive way. These strategies help reduce the impact of daily pressures. Over time, they can become reliable habits that support emotional balance.

Maintaining Emotional Awareness

Being aware of emotional responses helps individuals respond thoughtfully rather than react impulsively. This awareness supports healthier habits. It also improves communication and relationships.

Creating Balanced Routines

Structured daily routines help reduce unpredictability and create a sense of stability, which is essential for managing stress. This stability can make challenging situations feel more manageable.

Building Meaningful Social Connections

Strengthening Support Systems

Positive relationships provide emotional support and help reduce feelings of isolation. Regular social interaction contributes to overall well-being. Strong connections also provide a sense of belonging.

Encouraging Open Communication

Sharing thoughts and experiences with others helps process emotions and build stronger connections. Psychotherapy often supports improving communication skills. Better communication can lead to more supportive relationships.

Reducing Feelings of Isolation

Isolation can negatively impact mental health. Maintaining social connections helps foster a sense of belonging and emotional security. Even small interactions can make a difference.

Enhancing Emotional Well-Being

Strong relationships contribute to a more positive outlook and improved mental health over time. These connections can also provide encouragement during difficult periods.

Establishing Consistent Daily Routines

Creating Predictable Structures

Daily routines provide structure and reduce uncertainty. Predictability helps individuals feel more in control of their environment. This sense of control can reduce anxiety and stress.

Supporting Habit Formation

Consistent routines make it easier to develop and maintain healthy habits. Psychotherapy helps reinforce these patterns over time. Repetition plays a key role in building lasting change.

Improving Time Management

Structured routines help individuals manage their time more effectively, reducing stress and increasing productivity. Better time management also supports work-life balance.

Promoting Long-Term Stability

Stable routines support ongoing mental health by providing a reliable framework for daily life. This consistency helps create a foundation for long-term well-being.

Daily habits play a powerful role in shaping mental health outcomes. From sleep and nutrition to social connections and stress management, each routine contributes to overall emotional well-being. By recognizing these connections, individuals can take meaningful steps toward improving their mental health through consistent, supportive behaviors. Over time, these efforts can lead to noticeable improvements in both mood and overall quality of life.

Psychotherapy offers a structured approach to understanding and improving these habits. With the right guidance, individuals can identify patterns, develop healthier routines, and build long-term resilience that supports both immediate and future well-being. This process encourages lasting change rather than temporary solutions.

If you’re ready to strengthen your daily habits and improve your mental health, contact Presence of Mind Therapy today to learn how psychotherapy can support your journey toward balance and well-being.

How a Psychotherapist Can Help You Navigate Life's Challenges

Sat, 01 Aug 2026 17:58:23 GMT

Identifying Root Causes of Emotional Distress

Unresolved emotional pain often manifests in subtle ways, influencing your mood, sleep patterns, and daily interactions without your explicit awareness. Uncovering the underlying triggers behind your discomfort is essential for achieving lasting psychological relief and genuine peace of mind.

According to the University of St. Augustine, nearly 23.1% of adults experienced some form of mental health condition. Recognizing how widespread these challenges are highlights the importance of seeking professional support when emotional burdens begin affecting your quality of life.

A skilled psychotherapist helps you explore past experiences, unconscious beliefs, and behavioral habits that contribute to ongoing stress. Examining these foundational factors allows you to understand why certain situations provoke intense emotional reactions or feelings of helplessness.

Gaining deep insight into your emotional triggers empowers you to break negative cycles that no longer serve your well-being. Understanding the origin of your struggles opens the door to genuine self-compassion, deeper personal insight, and effective long-term emotional healing.

Exploring your personal background with a compassionate professional helps demystify painful reactions to current events. Over time, addressing root causes prevents recurring emotional distress and provides a solid foundation for sustainable personal growth.

Developing Effective Coping Mechanisms

When overwhelming situations arise, relying on healthy coping strategies keeps you grounded and prevents emotional burnout. Learning practical tools allows you to manage anxiety, calm racing thoughts, and handle unexpected stressors with steady composure.

Collaborating with a knowledgeable psychotherapist equips you with personalized techniques designed to address your specific daily challenges. Tailored coping mechanisms help you navigate high-pressure moments without resorting to harmful avoidance behaviors or emotional shutdown.

Establishing healthy daily habits creates a protective buffer against chronic stress and emotional exhaustion over time. Developing robust coping skills enhances your capacity to recover quickly from life's inevitable setbacks and unexpected demands.

Mindfulness practices that restore focus and calm bodily tension
Grounding techniques to reduce acute anxiety during difficult moments
Reframing exercises that promote constructive problem-solving under pressure

Practicing these strategies regularly reinforces your sense of personal agency and self-efficacy across all areas of life. Having reliable tools equips you to handle complex emotional terrain with greater ease, stability, and confidence.

Integrating healthy coping methods into your daily routine helps maintain emotional balance during challenging times. Over time, these practices become second nature, allowing you to meet life's obstacles with calmness and clarity.

Overcoming Patterns of Unhelpful Thinking

Cognitive distortions can skew your perception of reality, convincing you that negative outcomes are inevitable or that minor mistakes define your worth. Identifying these internal narrative traps is crucial for cultivating a healthier, more balanced mindset.

An experienced psychotherapist guides you in recognizing automatic negative thoughts that fuel feelings of inadequacy, sadness, or fear. Learning to examine your inner dialogue helps you separate objective facts from anxiety-driven assumptions and harsh self-criticism.

Replacing unhelpful cognitive habits with realistic, compassionate perspectives fosters greater emotional balance and self-acceptance. Restructuring your thoughts enables you to approach difficult situations with objectivity, self-kindness, and constructive problem-solving rather than fear.

Developing healthier mental habits transforms how you view yourself, your capabilities, and your future possibilities. Reframing internal narratives weakens the hold that chronic self-doubt and irrational fears have over your everyday choices and goals.

Challenging harmful thought patterns allows you to experience life with greater freedom and emotional peace. With consistent guidance, you can replace self-defeating beliefs with empowering perspectives that support your overall well-being.

Navigating Complex Life Transitions

Major life shifts, such as career changes, relationship endings, relocation, or personal loss, frequently disrupt your sense of stability and identity. Adapting to unfamiliar circumstances requires significant emotional flexibility, resilience, and patience as you adjust to a new normal.

Partnering with a supportive psychotherapist during times of transition offers a grounding presence amid surrounding uncertainty and change. Professional guidance helps you process grief, manage lingering self-doubt, and find clear direction when paths forward appear unclear or intimidating.

Processing the mixed emotions associated with major life changes prevents unresolved feelings from stalling your personal progress. Embracing transition as a natural phase allows you to discover new strengths, clarify priorities, and uncover unique opportunities for personal growth.

Rebuilding confidence during times of upheaval empowers you to create meaningful goals aligned with your evolving values. Thoughtful support during transitional periods ensures you emerge from change stronger, more resilient, and deeply self-aware.

Navigating major changes with professional support keeps you anchored while exploring new horizons. With guidance, life transitions become powerful catalysts for creating a more authentic, fulfilling, and purposeful life.

Strengthening Relationships and Communication Skills

Interpersonal conflicts and communication breakdowns often create distance between loved ones, leading to feelings of isolation and frustration. Establishing clear boundaries, expressing needs effectively, and practicing active listening are essential for maintaining fulfilling personal connections.

Consulting a trained psychotherapist helps you examine relational dynamics, identify recurring communication barriers, and foster healthier interactions. Learning constructive dialogue techniques improves your ability to resolve conflicts peacefully, establish healthy boundaries, and connect authentically with surrounding people.

Cultivating emotional intelligence enables you to express feelings clearly while remaining receptive to the perspectives of surrounding people. Stronger communication habits build trust, mutual respect, and deeper emotional intimacy within your personal and professional networks.

Setting healthy boundaries that protect your emotional energy
Expressing personal needs assertively without causing unnecessary friction
Practicing empathetic listening to understand loved ones more deeply

Nurturing healthy connections enriches your social support system, providing comfort, understanding, and joy during challenging times. Prioritizing relational wellness creates a supportive environment where both you and your loved ones can thrive together.

Improving your communication skills enhances mutual understanding and brings harmony to your personal relationships. Over time, healthy relational patterns create a stable foundation of love, trust, and meaningful support.

Fostering Long-Term Personal Growth

Achieving lasting psychological well-being extends beyond resolving immediate crises to cultivating continuous personal evolution, self-awareness, and fulfillment. Dedicating time to your internal world opens pathways toward living a more authentic, value-driven, and meaningful life.

Working with a dedicated psychotherapist encourages you to explore deeper personal values, passions, and aspirational goals for the future. Ongoing guidance supports your journey toward becoming the most authentic, resilient, and confident version of yourself.

Embracing self-discovery fosters profound self-acceptance, allowing you to honor your unique journey with grace and resilience. Continuous reflection strengthens your ability to navigate future life challenges with wisdom, emotional stability, and inner peace.

Sustained personal growth enhances your overall quality of life, empowering you to pursue meaningful ambitions with clarity and joy. Nurturing your mental health remains an enduring gift that enriches every single chapter of your life journey.

Investing in your emotional well-being yields dividends across every aspect of your daily existence. Committing to self-improvement allows you to build a resilient, fulfilling life anchored in clarity, purpose, and peace.

Taking proactive steps toward mental wellness transforms how you experience life's ups and downs, fostering lasting peace, strength, and emotional clarity. Prioritizing your psychological health allows you to heal past wounds, navigate current challenges, and build a fulfilling future with absolute confidence.

When you are ready to embark on a transformative journey toward emotional balance, deeper self-awareness, and personal growth, reach out to the caring professionals at Presence of Mind Therapy to schedule your personalized confidential consultation and begin healing today. We look forward to hearing from you.

How to Know If Psychotherapy Services Are Right for You

Mon, 04 May 2026 21:23:32 GMT

Understanding if psychotherapy is suitable for you can be a pivotal decision in personal growth or dealing with mental health issues. This article provides a comprehensive guide to help you evaluate whether engaging in psychotherapy services aligns with your needs and goals. By examining various factors such as personal readiness, therapeutic options, and financial implications, you can make an informed decision about your mental health journey.

Recognizing the Need for Psychotherapy

Acknowledging Emotional Struggles

Before engaging in psychotherapy services, it's essential to recognize emotional struggles that may indicate a need for professional support. Emotional distress can manifest in various forms, such as persistent sadness, anxiety, or mood swings. Reflecting on these emotions and their impact can help establish whether psychotherapy might offer relief. When emotional struggles start hindering daily functioning or affecting important relationships, it may be time to seek help. Awareness of these feelings is a vital first step towards mental health care.

Identifying Patterns in Mental Health Concerns

Many individuals experience recurring mental health challenges, which can signify an underlying issue that psychotherapy services might address. Patterns such as frequent depressive episodes, constant anxiety, or prolonged periods of stress suggest the possibility of more profound issues. Psychotherapy offers a structured environment to explore these patterns and identify their roots. Understanding these cycles can empower individuals to break unhealthy habits and develop healthier coping mechanisms. Identifying these patterns early can lead to more effective intervention and better outcomes.

Evaluating the Impact on Daily Life

Psychotherapy services are often recommended when mental health issues begin to significantly impact daily life. Difficulty with concentration, disrupted sleep, or a decrease in work performance are common indicators. These symptoms can lead to further emotional and physical health concerns if left unaddressed. Professional therapy can provide strategies to manage these impacts, enhancing overall quality of life. It's crucial to consider how deeply mental health challenges are influencing daily functions when deciding to seek therapy.

Assessing Support Systems

The presence of a supportive network is a key component in mental health management. Friends and family often play a crucial role in providing emotional support; however, there are times when professional advice is necessary. Assessing your current support systems can help determine whether they are sufficient in addressing your mental health needs. Trained psychotherapists can offer insights and skills beyond what a personal support network can provide. Evaluating your support systems is an important step in determining the need for psychotherapy services.

Considering Personal and Professional Perspectives

Understanding how personal and professional life is perceived can guide the decision to seek therapy. If colleagues or family members express concern about one’s mental health, it might be an indicator to consider therapy. Professional challenges, such as workplace stress, can also influence one's mental well-being, requiring therapeutic intervention. Acknowledging external feedback can provide a more holistic view of one’s mental health needs. This balanced self-reflection is beneficial in deciding the need for professional psychotherapy services.

Evaluating Your Goals and Expectations

Defining What You Hope to Achieve

Setting clear goals is crucial for a successful psychotherapy experience. Taking time to reflect on what you hope to achieve can increase focus and motivation in therapy. Goals can range from improving emotional regulation to resolving specific issues such as relationships or career challenges. Discussing these goals with a therapist helps tailor the therapeutic approach to suit personal objectives. A clear understanding of desired outcomes ensures that therapy is targeted and effective.

Setting Realistic Expectation

Working with realistic expectations is essential in psychotherapy to avoid disappointment. Therapy is a process that requires time and commitment, and progress may be gradual. It's important to recognize that not all issues can be resolved quickly or entirely through therapy. Maintaining an open dialogue with your therapist about your expectations can enhance your therapeutic journey. Patience and persistence are key to experiencing the benefits of psychotherapy services.

Committing Time to Therapy

Considering the time you can commit to therapy is an important factor in deciding its suitability. Some therapeutic approaches require weekly sessions, while others may be more flexible. Understanding the time demands and coordinating them with personal schedules is vital for consistency. Therapy also involves a commitment to engaging with exercises or reflections between sessions. The level of flexibility you can afford in your personal life can greatly affect the therapy experience.

Setting Goals

Deciding between short-term and long-term therapy goals helps in choosing the appropriate type of therapy. Short-term therapy may focus on immediate issues like stress management, while long-term therapy often tackles deeper, ongoing concerns. It's beneficial to revisit and adjust these goals as therapy progresses and needs change. Effective communication with your therapist about these goals can refine the therapeutic process to suit evolving requirements. This adaptability can result in more effective and personalized therapy.

Embracing Behavioral and Emotional Change

Therapy aims to facilitate behavioral and emotional changes that improve mental health and quality of life. Reflecting on your readiness and capacity for change is a key part of evaluating whether therapy is right for you. Change can be challenging, requiring a willingness to confront difficult emotions and adopt new coping strategies. Therapists guide clients in building self-awareness and resilience necessary for making these transformative changes. Embracing this potential can lead to meaningful improvements in well-being.

Exploring the Role of the Therapist

Building a Therapeutic Relationship

Developing a strong therapeutic relationship is foundational to the success of psychotherapy. Trust and rapport between a client and therapist facilitate open and honest communication. This relationship provides a safe space for clients to explore personal issues without fear of judgment. The process of building this connection can bolster confidence and motivation for change. Understanding the dynamics of this relationship can help clients set the right expectations for their therapeutic journey.

Understanding Therapist Specialties

Therapists often specialize in different areas of mental health, from anxiety and depression to trauma and family therapy. Exploring the specialties of potential therapists ensures their expertise aligns with your needs. Specialized knowledge and skills can enhance the treatment process, providing relevant and effective therapeutic interventions. It's beneficial to ask about a therapist's experience with specific issues during initial consultations. Finding a therapist whose expertise suits your needs can significantly impact therapy outcomes.

Evaluating Credentials and Experience

A therapist's credentials and experience are critical factors to assess when selecting one. Licensed therapists have undergone rigorous training and adhere to professional standards. Experience in treating specific conditions adds to their effectiveness in practice. Inquiring about a therapist's qualifications and past work can provide confidence in their capabilities. According to Mental Health America, in 2025, 25% of adults with any mental illness reported an unmet need for mental health treatment in the past year, highlighting the importance of seeking skilled professionals.

Communicating Comfortably

The communication style and personality of a therapist play a role in the therapeutic relationship’s success. Some clients may prefer a more direct approach, while others might benefit from a gentle, empathetic style. Personality fit is crucial, as therapy involves discussing deeply personal issues. Initial sessions with a therapist can help assess if there is a comfortable dynamic. Ensuring a good match can enhance therapy’s effectiveness and make the process more rewarding.

Maintaining Professional Boundaries and Ethics

Maintaining professional boundaries and ethics is a therapist’s responsibility, and understanding these boundaries ensures a respectful and safe environment. Boundaries protect both the client and therapist, ensuring goals remain the central focus. A therapist's adherence to confidentiality and ethical standards fosters trust. Being aware of what constitutes ethical practice can empower clients to voice concerns if they arise. This knowledge aids in ensuring a healthy therapeutic environment conducive to growth.

Deciding to pursue psychotherapy is a personal decision that requires careful consideration of various factors—emotional, financial, logistical, and therapeutic. By reflecting on these areas, you can better determine if psychotherapy services are the right choice for enhancing your mental health journey. Committing to therapy is an investment in personal well-being with the potential for substantial long-term benefits. To discuss starting psychotherapy services , contact Presence of Mind Therapy.

Introducing Our 2026 KAP Retreat Series: A New Model for Transformation

Wed, 17 Dec 2025 23:05:00 GMT

Meeting You Where You Are Healing is not one-size-fits-all. Your journey with mental health, trauma, and transformation is uniquely yours, and the support you need should reflect that reality. That's why we're excited to introduce our 2026 Ketamine Assisted Psychotherapy (KAP) Retreat Series, offered in partnership with Together We Heal Retreats at our beautiful lakeside sanctuary, The Lake Space, in Mount Arlington, New Jersey. This updated treatment model recognizes a fundamental truth: everyone's journey with KAP looks different. Whether you're curious about exploring this innovative modality for the first time, ready to commit to deeper transformation, or looking to return to medicine work as part of your ongoing wellness practice, we've designed offerings that honor exactly where you are right now. The Science Behind Our Approach Current research indicates that eight dosing sessions yield the best results for lasting shifts in mood, outlook, and overall well-being. This finding has shaped how we've structured our retreat series. By offering ongoing monthly retreats throughout 2026, we make this transformational work both accessible and sustainable over time. You receive consistent support from clinically-trained psychedelic practitioners who are deeply skilled at holding space for the profound healing that KAP can facilitate, without the pressure of committing to something that doesn't feel aligned with your current needs or resources. Three Pathways to Choose From 1-Session Drop-In Day Retreat | $750 Who it's for: Those with existing KAP experience If you've already worked with ketamine-assisted therapy and are looking to refresh previous insights, maintain your practice, or gain new perspectives, our drop-in retreats offer a supportive container for continuing your work. Think of this as a soft place to land—a day set aside for community connection, medicine work, and integration without the commitment of a longer series. 2-Session Starter Series | $1,500 Who it's for: Those new to KAP or exploring the modality Curious about whether Ketamine Assisted Psychotherapy resonates with your healing journey? Our Starter Series provides two consecutive dosing sessions, allowing you to develop a relationship with this medicine and experience the retreat format before committing to longer-term work. This is the perfect entry point for discernment and initial exploration. 8-Session Deep Transformation Series | $6,000 Who it's for: Those ready for profound inner work For individuals prepared to commit to a deeper journey, our eight-month series offers monthly retreat-style dosing sessions that help you truly deepen your therapeutic work. Over time, you'll become intimately acquainted with your inner landscape, process layers of material that may have been inaccessible before, and integrate lasting change that transforms how you move through the world. All pricing includes the full retreat day experience, 1.5-hour virtual preparation session, and 1.5-hour virtual integration session (offered monthly). Cost of medication and medical assessment ($365) not included in package pricing.

Your 2026 Retreat Calendar

We're offering monthly healing opportunities throughout the year. Mark these dates:

- January 24

- February 7

- February 21

- March 21

- April 11

- May 2

- June 6

- July 11

- August 8

Additional dates will be announced as we move through the year.

A Holistic Retreat Experience

Our KAP retreats go far beyond medicine administration. Each full-day experience is thoughtfully designed to nurture your body, mind, and soul through multiple complementary healing modalities:

Medicine Work: Ketamine Assisted Psychotherapy facilitated by trained clinicians

Energy Healing: Supporting subtle body work and energetic alignment

Sound Healing: Vibrational therapy for deep relaxation and integration

Art Therapy: Creative expression as a pathway for processing and insight

Somatic Movement: Releasing stored tension and reconnecting with your body's wisdom

This integrated approach recognizes that healing happens on multiple levels simultaneously. By addressing the physical, emotional, energetic, and spiritual dimensions of your experience, we create conditions for transformation that go deeper than any single modality alone.

Why Ketamine Assisted Psychotherapy?

KAP has emerged as a powerful treatment for conditions that have proven resistant to traditional approaches. Research and clinical experience show that it can be particularly effective for:

- Anxiety and depression, especially treatment-resistant forms

- Feeling stuck in negative thinking patterns or emotional loops

- Breaking old behavioral patterns that no longer serve you

- Deepening therapeutic work that may have plateaued

- Accessing subconscious material that talk therapy alone hasn't reached

What makes KAP different from ketamine infusions at medical clinics? The integration of psychotherapy, preparation, and ongoing support. When ketamine is combined with therapeutic guidance, intention-setting, and structured integration, it becomes a catalyst for profound and lasting change, not just temporary symptom relief.

Understanding the Full KAP Process

If you're new to Ketamine Assisted Psychotherapy, understanding what to expect can help you approach this work with clarity and confidence.

Preparation: Before each dosing session, we spend time setting intentions, addressing concerns, and ensuring you feel emotionally and practically prepared for the experience ahead.

The Dosing Experience: During the retreat day, you'll self-administer ketamine medicine in a safe, supported setting. Clinicians remain present throughout to provide guidance and ensure your physical and emotional safety. The medicine typically creates a dissociative state, a sense of disconnection from ordinary reality, that can allow you to observe patterns, access emotions, and gain insights that might be blocked during normal consciousness.

Integration: The work doesn't end when the medicine wears off. Integration sessions help you make sense of your experience, derive meaning from the insights you gain, and translate those insights into practical changes in your daily life. This is where lasting transformation takes root.

For a deeper dive into the science, process, and benefits of KAP, read our comprehensive guide: Beyond Traditional Therapy: A Deep Dive into Ketamine Assisted Psychotherapy.

Finding Your Path Forward

We understand that choosing how to engage with this powerful work is deeply personal. There's no "right" way to approach KAP, only the way that feels aligned with your current needs, resources, and readiness.

Our team is here to help you navigate that discernment process. During a consultation, we can discuss:

- Your therapeutic goals and what you hope to gain from KAP

- Which retreat option might best serve your current needs

- What preparation looks like and how to set yourself up for success

- Any concerns or questions you have about the process

- Whether KAP is appropriate given your medical and psychiatric history

Whether you're taking your first step into psychedelic-assisted therapy or continuing a practice you've already begun, we're honored to walk alongside you. This work requires courage, vulnerability, and trust, and we don't take that lightly.

Ready to Explore?

If you're feeling called to this work, we invite you to reach out.

Schedule a consultation today:

(908) 663-2441

newclient@presenceofmindtherapy.com

presenceofmindtherapy.com

Spaces are limited for each retreat date to ensure intimate, well-supported experiences. We encourage you to reach out early if particular dates resonate with you.

Beyond "Just Baby Blues": Why Emotional Wellbeing During Pregnancy and After Matters

Tue, 11 Nov 2025 19:50:00 GMT

Bringing a new life into the world is profound—and often overwhelming. While we hear plenty about sleepless nights and diaper duty, the emotional rollercoaster for new parents is just as real. Research shows that: ● Up to 1 in 5 women and 1 in 10 men experience Perinatal Mood and Anxiety Disorders (PMADs) during pregnancy or within the first year after childbirth. ● These challenges can affect families from all walks of life. ● PMADs go beyond temporary mood swings (the “baby blues”) and can include depression, anxiety, OCD, and even postpartum psychosis.

You Are Not Alone: Why So Many Suffer in Silence

Although these mental health concerns are common, they often remain hidden. Historically, about half of PMADs go undiagnosed, with more than 75% of parents experiencing significant symptoms never receiving the treatment they need. Stigma, fears of being labeled a “bad parent,” and gaps in routine mental health screening all contribute to this silence. As a result, many parents try to “power through,” risking prolonged suffering and impacting their ability to bond with their baby.

The Case for Compassionate Professional Support

Seeking help is a sign of strength, not weakness. Studies have shown that timely access to mental health professionals trained in perinatal care can reduce suicide risk (now one of the leading causes of maternal death postpartum in the U.S.), improve parent-child bonding, and support a child’s healthy development. Qualified therapists bring specialized knowledge and can create a safe space for honest conversations. We teach coping skills and can tailor treatment to each family’s needs.

The Power of Community: Why Support Groups Make a Difference

Isolation doesn’t have to define your journey as a new parent. Research continues to support the benefits of joining a postpartum support group :

● Shared experiences help normalize difficult feelings and reduce isolation

● Parents learn practical tools for managing stress, anxiety, and low mood

● Group members gain encouragement and hope from each other’s stories

● Support groups often serve as a bridge to further care when more is needed

Studies consistently find that parents who participate in these groups report improved mood, greater self-confidence, and a strengthened sense of belonging.

How We Can Help

Perinatal mental health is a vital foundation for the health and happiness of the entire family. If you’re struggling, reaching out for help from a qualified mental health provider or a local support group can be a life-changing step toward healing and resilience.

Presence of Mind Therapy offers a nurturing, clinician-facilitiated postpartum support group for birthing parents (first time or new baby under 1) who are navigating the challenges of early parenthood. We shape our groups into small, inclusive cohorts to foster trust, connection and community. Groups are designed to meet your needs, offering both in person and virtual options.

Whether you are experiencing anxiety, overwhelm, low mood, or simply seeking community during this major life transition, our supportive environment helps you move toward healing and resilience. Visit our events page or email diana@presenceofmindtherapy.com to learn more about upcoming groups, or click here to fill out an interest form here and we will be in touch shortly to find a group that works best for you.

Ketamine-Assisted Therapy for Resistant Depression: A Look Into the Benefits of This Powerful Modality

Fri, 24 Oct 2025 22:02:00 GMT

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A brief introduction on Ketamine Assisted Psychotherapy (KAP)

- Ketamine Assisted Psychotherapy is a medicine that has proven effective in treating those with treatment-resistant depression, PTSD, and anxiety.

- This unique modality is safe and legal in clinical treatment, with its popularity increasing amongst licensed medical and mental health professionals

- The effects of ketamine last for approximately 45 minutes. Many have expressed that the feelings of ketamine are enjoyable and relaxing.

What is treatment-resistant depression?

- Treatment-resistant depression is a condition that is typically defined as the inability to achieve or experience a decrease in depressive symptoms after the integration of at least two different antidepressants for a significant time period.

- This condition can also be identified through the lack of response to both medication and psychotherapy.

The Role of Ketamine as a way to manage Treatment-Resistant Depression

Ketamine works to generate lasting symptom improvement for those with TRD through:

- Enhancing overall brain neuroplasticity: Depression can significantly damage neural connections. Ketamine can support the regrowth of synaptic connections and increase neuroplasticity within the brain.

- Adapting to a variety of different brain chemistries, making it a personalized and highly valuable psychotherapeutic modality for TRD: Ketamine assisted psychotherapy works within one's glutamate system, which sets it apart from antidepressants that typically work to target serotonin, norepinephrine, or dopamine. For those who are having trouble experiencing symptom relief through traditional antidepressants, ketamine can serve as a route that can help clients experience that first breakthrough.

- Promoting the growth of additional neural connections: This process can be integral in helping clients develop new and healthier coping strategies. Ketamine can serve as an essential way to unlearn negative thought patterns, which can be monumental for those struggling to experience breakthroughs while living with treatment-resistant depression.

- Blocking overactive NMDA receptors and stimulating AMPA receptors: Ketamine temporarily helps alter/stimulate brain receptors, which can amplify the brain's ability to form new synaptic connections and increase neural circuits that assist in stress and mood regulation.

- Generating rapid results and quicker relief of symptoms: Ketamine can take the form of a fast acting anti-depressant which can last for up to 2 weeks. When paired with psychotherapy, within hours of administration clients may experience psychological breakthroughs, increased therapeutic engagement, and deep mind-body relaxation.

Increased breakthroughs through a safe and effective medicine
Our mission to integrate a unique and evidence backed modality to assist clients on their healing journey

- Ketamine-Assisted Therapy (KAP) at Presence of Mind Therapy is both accessible and affordable for eligible clients.

- We partner with Journey Clinical, a platform that allows licensed psychotherapists to incorporate science-based psychedelic therapies like Ketamine-Assisted Psychotherapy in their practices.

- Clients can schedule a virtual consultation with a licensed clinician from the Journey Clinical medical team

- If eligible, clients can then move on to preparation sessions with a PMT licensed clinician. These sessions are vital to establish client-clinician alignment regarding this process and for setting additional intentions for KAP sessions together.

- Eligible clients will self administer ketamine lozenge while immersed in a relaxing, safe, and comfortable environment. A clinician is present at all times to support client needs while they are experiencing the effects of the ketamine.

- This is followed by integration therapy sessions that help clients debrief, process, and review memories and thoughts from the dosing session

If you are interested in exploring more about this modality, please email us at newclient@presenceofmindtherapy.com to discuss eligibility and next steps.

What It Means to Be Trauma Informed

Fri, 24 Oct 2025 21:42:00 GMT

The Reality of Trauma in Today's World

These days everybody seems to be throwing around the word trauma. Big 'T' little 't' we all seem to know it. And truthfully, given the state of the world, trauma fits. According to a study by the National Institute of Mental Health in 2022, it was estimated that more than one in five U.S. adults live with a mental illness. That's 59.3 million people living in the US. With increasing visibility into world problems, the pace at which we share information, and the race to reach the top, we seem to be living in a chronic survival state.

Understanding Trauma: Definition and Impact

The American Psychological Association defines trauma as any disturbing experience that results in significant fear, helplessness, dissociation, confusion, or other disruptive feelings intense enough to have a long-lasting negative effect on a person's attitudes, behavior, and other aspects of functioning. When someone has a traumatic experience, the memory is often paired with a physiological state of hyper-arousal, more commonly known as fight-or-flight. As human beings, we are primed to remember scary or adverse events.

How Trauma Shapes Our Worldview

When we experience a traumatic event, or prolonged exposure to adversity, paired with an intense state of physiological hyperarousal, our ability to trust in others and the world shifts. Trauma often challenges an individual's view of the world as a just, safe, and predictable place.

The Foundation of Trauma-Informed Therapy: Cultivating Safety

Being a trauma informed therapist means learning to cultivate safety. Safety in the physical space, safety within the co-creation of a container, and safety within the client therapist relationship. Being a trauma informed therapist means learning to create safety and grounding within ourselves so that we can show up as a solid object. Understanding ourselves through our own work and an ongoing commitment to self-care is essential. From this place we can offer an anchor for co-regulation, a place of relational tether from which the client can explore and sometimes re-live painful material.

Our Trauma-Informed Protocol at Presence of Mind Therapy

Beyond safety, trauma informed care is grounded in protocol. At Presence of Mind Therapy we start with informed consent to ensure that the client understand the therapeutic process. We provide psycho-education and nervous system regulation skills as a foundation for deeper trauma work. We want folks to be internally and externally resourced to be able to tolerate trauma processing. Once we are certain that clients are supported we facilitate processing over many sessions. Often this processing is non-linear, as is the nature of trauma. Overtime clients come to understand their trauma differently. Clients come into a new relationship with their trauma and at some point perhaps find new meaning and even purpose. As always, we meet our clients with acceptance and compassion, modeling mindfulness and self-care along the way.

Fixing the Nervous System: Healing from the Inside Out

Wed, 01 Oct 2025 23:27:00 GMT

Our nervous system is at the center of everything we do; it is the hidden network that helps us think, feel, move, and connect! Yet, in today’s world of constant stress and overstimulation, many of us find that our nervous systems are overworked and in need of a rest or reset. Anxiety, burnout, difficulty sleeping, chronic fatigue, and even physical pain are often signs that our nervous system is out of balance. At Presence of Mind Therapy we believe in assisting clients in regulating their nervous system and exploring ways in which they can live life healthily, confidently, stress free, and secure. The good news is that the nervous system is not fixed. We as humans have the ability to repair its components. It is flexible, adaptable, and capable of healthy change. With the help of clinicians at Presence of Mind Therapy clients will feel supported as they embark on a journey of regulation, balance, and healing.

Understanding the Nervous System

To be able to regulate our nervous system, we must understand the parts of this bodily structure.

The nervous system has two main branches:

• Sympathetic Nervous System: often called “fight or flight,” this prepares us to respond to stress and danger.

• Parasympathetic Nervous System: known as “rest and reset,” this supports recovery, healing, and feeling grounded and calm.

When we experience chronic stress or trauma, the sympathetic system can stay “on” for too long, leading to dysregulation. Healing often requires restoring balance and giving the parasympathetic system more space to work. At Presence of Mind we use psychological approaches paired with body healing such as guided meditation and deep breathing to allow for transformational healing. We practice from a place of authentic connection and meet each client in their present reality. We act as the bridge between hope and change.

Practical Ways to Support Nervous System Healing

1. Breathwork and Deep Breathing

Slow, intentional breaths signal safety to the body. Practices such as diaphragmatic breathing, box breathing, or simply lengthening your exhale can help shift the body out of fight-or-flight mode. If you feel like you want to rest your hands near your diaphragm or chest, go for it! This beautiful process can look exactly like what feels natural to you.

2. Movement and Exercise

Gentle movement such as yoga, stretching, or walking can help discharge stored stress. More vigorous exercise, like running or weightlifting, can also reset the nervous system when done mindfully. It's okay to ease into this; take your time, and go at a pace that feels right for you. We believe that everyone's journeys are unique; there is beauty and healing with making that first step.

3. Grounding Practices

Bringing awareness to the present moment through sensory grounding (“What do I see, hear, feel right now?”). Furthermore, walking in nature helps calm the body’s stress response. Spiritual exploration offers a sense of connection to a power greater such as Nature, the Universe, Source, and Self. Spirituality can improve feelings of safety, protection, connectedness, and love. Every human deserves to feel these things. Spiritual work can also improve self-worth and connection to one's identity.

4. Somatic Practices

Somatic experiencing, progressive muscle relaxation, or body scans bring attention back to the body, allowing us to release stored tension and reconnect with ourselves.The connection between mind and body is integral to healing. We store emotional pain and trauma in our bodies and replay old tapes all the time. We use clinical theories such as Polyvagal as well as ancient technologies such as chakra work, meditation, and craniosacral massage therapy. We offer compassionate support to help you re-learn how to feel and heal the connection of your mindbody in Summit, NJ.

5. Rest and Sleep Hygiene

Sleep is the ultimate nervous system healer hack. Creating consistent sleep routines, reducing screen time before bed, and cultivating a calm nighttime environment can be transformative for those who are struggling to feel balanced. The progress made inside sessions can also ease stressful nights and equip clients with the ability to regulate oncoming stress and feel in control.

6. Safe Connection

Human connection is one of the most powerful regulators. Talking with loved ones, engaging in therapy with us, or simply feeling seen and supported activates the parasympathetic system and fosters healing. Within our safe spaces you will develop trust with your therapist at a pace that feels comfortable. You will be informed and guided as you reframe issues to better align with the life and identity that you desire.

A Compassionate Reminder

Fixing the nervous system isn’t about being perfect or doing everything “right.” It’s about creating small, consistent habits that nurture balance and resilience. Healing takes patience, but every deep breath, every mindful step, and every moment of rest is a step toward nervous system health.Pairing evidenced-based treatment strategies with spiritual approaches, you will gain clarity around the past, grow mindfulness and gratitude for the present, and feel empowered to design your future.

Your body already holds wisdom and resilience; you are simply learning how to listen, support, and restore what was always within you.

Interested in working with us? Please contact newclient@presenceofmindtherapy.com or call 908-633-2441.

Beyond Traditional Therapy: A Deep Dive into Ketamine Assisted Psychotherapy (KAP)

Tue, 09 Sep 2025 22:06:00 GMT

What is Ketamine Assisted Psychotherapy? Ketamine Assisted Psychotherapy is an innovative approach to treating mental illness. While it is still considered an experimental treatment, research suggests that ketamine may help grow new neural connections once diminished by chronic stress. The literature indicates a 70% response rate to ketamine of patients with treatment resistant depression with more and more research publishing daily. Ketamine is thought to be especially helpful with treatment-resistant mental and emotional conditions and is often used after other treatment approaches have been unsuccessful. Ketamine Alone vs. Ketamine with Therapy Ketamine for depression has become popularized through medical infusion clinics, where a patient is administered ketamine through intravenous (IV), intramuscular (IM), or intra-nasal routes, typically without psychotherapy during the dosing experience. Symptoms can be relieved through this process alone, but the underlying issues that caused the symptoms may persist. Ketamine treatment is generally considered inappropriate for those with a history of psychosis, mania or schizophrenia, or who are currently taking benzodiazepines, stimulants, or MAOI's. The Power of Combining Ketamine and Therapy Psychotherapists have begun integrating ketamine into their psychotherapeutic practices as an effective adjunctive path for healing, with the benefits of ketamine enhanced by a personalized approach and the support of a trusted therapist. While ketamine administered without psychotherapeutic assistance has helped with symptoms of mental and emotional problems, it is widely understood that KAP with a skilled and experienced therapist can enhance the benefits of ketamine so that healing occurs at a deeper and more sustainable level. The use of ketamine within a strong therapeutic relationship can help the patient better identify and work through difficult experiences and behavior patterns, providing new insights and healing that might not have been accessible otherwise. Ketamine assisted psychotherapy may allow a person to gain access to subconscious material, break out of old schemas, or experience their emotions in a new way.

How to Access KAP: The Process

Psychotherapists typically partner with licensed prescribers to conduct a psychological evaluation and screening for the treatment. The authorized medical provider and your KAP therapist will consult about how KAP might best work for you in terms of course of preparation, dosing and integration sessions.

What to Expect: Preparation, Dosing, and Integration

Prior to dosing you and your team will thoroughly prepare for the sessions. Dosing sessions are typically facilitated by your therapist and last about 3 hours. Your KAP therapist will support and guide you as you encounter and explore emotional issues that arise during the KAP session. Ketamine is formally classified as a "dissociative" anesthetic, dissociation meaning a sense of disconnection from one's ordinary experience of reality and self. At the dosage typically self-administered during KAP, most people experience mild anesthetic, anxiolytic (anxiety reducing), antidepressant and, potentially, psychedelic effects. Visual, tactile and auditory processing may be altered. A mingling of the senses and emotions may occur. Your ordinary sense of time may become dilated, meaning your perception of the passage of time may be different than the actual passage of time. During dosing, things like somatic movement, the use of scent, and the use of therapeutic or safety touch can be helpful and even necessary to ensure a safe experience.

Following dosing, you will work with your therapist to make sense of the experience, derive meaning, and track symptoms over time. Together you will continue to work towards treatment goals as you move through the dosing series. The antidepressant effect tends to be cumulative and is more sustained with repeated use. This may also include a positive change in outlook and character that some describe as profound and transformative. Spirituality, symbolism and music are often key elements of a KAP experience.

Setting Realistic Expectations: What KAP Is Not

KAP is not a magical bullet cure-all that will alleviate your symptoms. A short-cut or therapy hack that will completely change your life overnight. While KAP, like many other substances, can become habit forming, this modality is generally considered safe. KAP is an innovative and useful tool that can facilitate deeper work, access to subconscious or otherwise intolerable content, and a vehicle to connect you to your own internal healing intelligence.

Rest Isn’t Lazy

Thu, 04 Sep 2025 23:05:00 GMT

The Guilt We Feel About Rest I can't tell you how often one of my clients tells me "I feel guilty when I rest." I feel this is due to the fact that we live in a "hustle culture." Society always tells us to "rise and grind" and "I'll sleep when I'm dead." At some point in our society, rest became equated with laziness and the message that if you are not constantly doing something, you are falling behind. Redefining Rest as Essential Self-Care Rest is not lazy, it's not weakness, it's taking a pause to give our heart, mind, and body a time to reset and recharge. Rest is one of the most powerful tools you can give your body. Rest allows you to grow, heal and actually perform better in all areas of your life. If we do not rest, burnout is inevitable. Your Nervous System Needs Recovery Think about rest like you think about exercise, muscles don't grow due to constant use, they grow during recovery. If you push your muscles too hard they tear down. Our nervous system operates the same way. If we are under constant stress, we remain in constant "fight or flight" mode. Rest is what tells the body "you are safe now." Rest as an Investment, Not a Waste What I encourage my clients to do is not to think of rest as a waste of time, look at it like an investment in yourself. Rest allows us to keep showing up for ourselves, our goals, and our relationships .

5 Practical Ways to Rest

1. Take micro-breaks . Even two minutes to stretch or breathe can make a difference.

2. Create boundaries with tech. Our brain needs to take space from constant input. Put your phone in another room, turn off notifications, or commit to no scrolling before bed.
3. Create transitions. Have a small ritual that signifies work is done and rest begins.

4. Find active rest. Rest doesn't always mean stillness. Walking outside, stretching, yoga can clear your mind and recharge.

5. Give yourself permission to rest. You don't have to earn it, you deserve it because you are human.

My Personal Approach to Intentional Rest

Personally, I have learned that rest has to be intentional for me. I have to guard rest the same way I guard my other priorities. This means at home I prioritize my evenings, sleep, and spending time outdoors. I create space for doing things I enjoy like cooking, reading, or doing nothing at all. It has taken time for me to allow these things into my life.

At work I build in transition time between clients and keep my caseload manageable. I know the quality of my work is directly correlated to the quality of my rest.

Building Rest Into Your Life as Non-Negotiable

I talk to my clients about the fact that if they are waiting to rest "until everything is done," you will be waiting forever because everything will never be done. The idea is to build rest into your life as a non-negotiable, the same way you build in time for doctors appointments and meetings.

Starting Small: Your First Step

The idea is to start small, pick one thing, putting your phone away at night, a five minute break, or a short walk.

Try it this week and see how it changes your energy.

Rest isn't lazy, it is essential.

Understanding Nervous System Regulation: A Body-First Approach to Mental Health

Tue, 05 Aug 2025 23:00:00 GMT

When Your Body Knows Before You Do As you're scrolling through your phone when an unexpected notification pops up from your boss asking to "chat tomorrow." Before you can even process what this might mean, your shoulders tense, your breathing becomes shallow, and your stomach drops. Your body has already responded to a perceived threat, even though logically, you know this could be about anything. This instant physical response isn't a flaw in your system; it's your nervous system doing exactly what it evolved to do. The challenge is that our ancient survival mechanisms don't always distinguish between a charging tiger and a cryptic work email. Both can trigger the same cascade of physiological responses that once kept our ancestors alive. Understanding how this system works and learning to work with it rather than against it, can transform your relationship with stress, anxiety, and emotional regulation. Your Internal Security System: The Autonomic Nervous System Think of your Autonomic Nervous System (ANS) as your body's sophisticated security system, constantly scanning for safety and threat. The control center of this system is the Vagus Nerve, a remarkable network that extends from your brainstem down through your torso, connecting to your heart, lungs, and digestive organs. This nerve highway manages countless involuntary functions: your heartbeat, breathing rhythm, digestion, and immune responses. When this system becomes dysregulated through chronic stress or trauma, the effects ripple through every aspect of your well-being, physical, mental, and emotional.

The Three States: A Roadmap to Understanding Your Responses

Polyvagal Theory, developed by researcher Stephen Porges and made accessible by clinician Deb Dana, gives us a framework for understanding our nervous system responses. Imagine these three states as floors in a building:

The Penthouse: Ventral Vagal State (Safe and Social) This is your optimal state, where you feel grounded, connected, and capable. Your breathing flows naturally, your digestion works smoothly, and you can think clearly. You're present with others and able to learn, create, and problem-solve effectively. This is where healing and growth happen.

The Main Floor: Sympathetic State (Mobilized and Alert) When your system detects potential danger, you move into this activated state. Your heart races, muscles tense, and your focus narrows. While often labeled as "bad," this state serves an important purpose, it mobilizes energy for action. The key is learning when this activation is helpful versus when it's working against you.

The Basement: Dorsal Vagal State (Immobilized and Withdrawn) When threats feel overwhelming or inescapable, your system may shift into protective shutdown. Energy conservation becomes the priority. You might feel disconnected, foggy, or numb. While this state can feel concerning, it's actually your nervous system's attempt to protect you when other options seem unavailable.

A New Framework for Healing

Traditional therapy often focuses primarily on thoughts and behaviors. While these approaches have value, they may miss a crucial piece: your body's physiological state significantly influences your capacity to think clearly, regulate emotions, and connect with others.

Starting with Safety
Effective therapy begins by helping your nervous system recognize safety in the present moment. Through techniques like conscious breathing, grounding exercises, and co-regulation with a trusted therapist, you can begin to expand your capacity to stay in that optimal ventral vagal state.

Building Awareness
Learning to recognize your nervous system states throughout the day creates choice. Instead of being at the mercy of automatic responses, you can begin to notice: "I'm feeling activated right now. What does my system need to feel safer?"

Developing Your Toolkit
Everyone's nervous system is unique, shaped by genetics, life experiences, and current circumstances. Effective regulation strategies are highly personalized. What soothes one person might activate another. The goal is developing a varied toolkit of techniques that work specifically for you.

Integration and Growth
Once your nervous system has greater capacity for regulation, traditional therapeutic approaches become more effective. You can engage more fully in processing experiences, changing thought patterns, and building healthier relationships.

Beyond Talk Therapy: A Holistic Approach

Mental health challenges often have deep roots in nervous system dysregulation. Addressing symptoms without attending to the underlying physiological patterns is like trying to calm turbulent water without addressing what's creating the disturbance beneath the surface.

This doesn't mean traditional therapy approaches aren't valuable. Cognitive techniques, family systems work, and attachment-focused interventions all have important roles. Rather, nervous system regulation provides the foundation that allows these approaches to be more effective.

When your body feels safe, your mind has greater capacity for insight, your emotions become more manageable, and your relationships can deepen. This body-first approach acknowledges the wisdom of your physiological responses while expanding your choices in how you respond to life's challenges.

Moving Forward with Compassion

Understanding nervous system regulation isn't about achieving perfect calm or never feeling activated. It's about developing a more conscious, compassionate relationship with your body's responses and expanding your capacity to navigate life's inevitable stressors with greater resilience and choice.

Your nervous system has been working tirelessly to keep you safe. Learning its language and responding to its needs isn't just about symptom management, it's about honoring the profound intelligence of your body and creating conditions where you can truly thrive.

Tired of feeling overwhelmed by stress and anxiety? If traditional talk therapy hasn't given you the lasting relief you're seeking, it might be time to address what's happening in your body first. Our therapists integrate nervous system regulation with evidence-based therapies for comprehensive healing.

Discover how a body-first approach can transform your mental health. Give us a call at (908) 663-2441 or e mail us at newclient@presenceofmindtherapy.com

The Nervous System Is Not a Problem to Fix

Tue, 05 Aug 2025 22:28:00 GMT

In the face of stress, anxiety, or trauma, many people come to therapy thinking, “What’s wrong with me?” or “How do I fix myself?” At Presence of Mind Therapy, we meet these questions with compassion and with a reframing that often brings a deep sense of relief: Your nervous system is not broken. It’s doing exactly what it was designed to do. Your Nervous System: An Ally, Not an Enemy The nervous system is your body’s internal communication network. It manages how you respond to the world around you; whether that means preparing for danger, engaging in meaningful connection, or allowing you to rest and recover. When people talk about feeling “anxious,” “frozen,” or “numb,” they’re often describing a nervous system response that’s gotten stuck in overdrive or shutdown due to overwhelming experiences. But here's the key: these responses are not failures. They are evolutionary adaptations, or your body’s way of protecting you when something feels unsafe or too much to handle. Regulation, Not Suppression At Presence of Mind Therapy, our work is not about controlling or suppressing your nervous system. Instead, we help you understand it, befriend it, and learn how to regulate it with care. That means learning how to move between states of activation (like stress or anxiety) and states of calm or social engagement with greater flexibility and awareness.

How We Support Nervous System Regulation

At Presence of Mind Therapy, we support nervous system regulation through an integrative and compassionate approach that honors the whole person: mind, body, and spirit. Whether through talk therapy, somatic practices, spiritual exploration, or ketamine-assisted psychotherapy, our clinicians help clients learn to understand and respond to their internal states with greater awareness and care. Rather than trying to override or suppress difficult emotions, we create space to explore what your nervous system is communicating and why. With this deeper understanding, you can begin to cultivate tools that bring balance, resilience, and a greater sense of safety within yourself.

Learning a New Language of Safety

When we stop seeing the nervous system as something to “fix” and start learning how to listen and learn from it, everything changes. We begin to understand that anxiety is often a signal, not a flaw. That dissociation is a coping strategy, not a defect. And that healing is not about achieving constant calm, but about becoming more skillful at navigating the waves.

At Presence of Mind Therapy, we’re here to walk with you on that journey. To help you build a deeper relationship with your body, your emotions, and your inner world. You don’t need to be fixed. You need to be met with presence and compassion.

Ready to reconnect with your body and build a sense of safety from within? Give us a call at (908) 663-2441 or email us at newclient@presenceofmindtherapy.com

Breaking the Stigma: Understanding KAP (Ketamine Assisted Psychotherapy)

Tue, 05 Aug 2025 22:12:00 GMT

In recent years, ketamine-assisted psychotherapy, or KAP, has emerged as an effective tool for addressing conditions like treatment-resistant depression, PTSD, and chronic anxiety. Even with the plethora of research supporting its effectiveness, ketamine-assisted psychotherapy continues to face stigma and misunderstanding. Many of these misconceptions stem from outdated narratives, and a lack of awareness about how this treatment truly works. Let's dismantle the common stigmas surrounding KAP and explore the many ways KAP works to provide more frequent breakthroughs and sustained improvement in symptoms.

Acknowledging the Stigma

Ketamine has a longstanding history as a recreational drug causing some to view ketamine treatments as unsafe or exclusively for illegal use
Some people conflate ketamine with other drugs and worry about hallucinations, loss of control, or long-term psychological effects.
The news and social media have a longstanding history of sensationalizing ketamine, which continues to uphold the misconception that it is solely used in illegal or unsafe settings

Rewriting the Narrative on KAP

Labeling ketamine as just a recreational drug can cause misunderstandings and fear among the public and even among healthcare professionals. However, ketamine is legal and incredibly effective when used safely in clinically supervised psychotherapy settings
There can be discomfort around non-traditional mental health treatments, especially those involving altered states of consciousness. This does not diminish the effectiveness and safeness of KAP, instead it represents a holistic healing modality that works to treat the vast needs of eligible individuals
Seeking mental health treatment already carries a stigma. Intertwining that with an unfamiliar method like KAP can lead to double stigma; from both the broader public and individuals’ own internalized beliefs.

The Power Healing Through KAP

Ketamine is known for its fast-acting antidepressant and mood-enhancing properties
These effects often begin within 1–2 hours after administration and last up to two weeks
KAP works by blocking NMDA receptors in the brain and stimulating AMPA receptors
This holistic modality is believed to support the formation of new synaptic connections and strengthen neural pathways involved in mood regulation and stress response
Additionally, ketamine has been shown to promote neuroplasticity, contributing to longer-term symptom relief
Ketamine is versatile and can be administered through various methods. Amongst these methods include intravenous (IV) infusion, intramuscular (IM) injection, nasal spray, and sublingual lozenges

At Presence of Mind Therapy, we partner with Journey Clinical to provide eligible clients with personalized experiences rooted in safety and healing.

If you would like to explore the possibility of working with our office on KAP, please e-mail us at newclient@presenceofmindtherapy.com to discuss eligibility and next steps.

What Therapy Is and Isn’t

Fri, 25 Jul 2025 19:10:00 GMT

Starting the Conversation

When potential clients call, the first thing I say is, “tell me a little bit about what you would like to work on and if you’ve been in therapy before.” And then I lean in. People tend to talk about the things in life that are stressful, relationships that are challenging, and sometimes earlier times which may or may not have been traumatic.

The Therapeutic Relationship A cornerstone of therapy is the therapeutic relationship. From this place of unconditional positive regard trust is built and a safe container is established. In therapy the relationship can be a place to try on familiar dynamics and ways of relating. It can be a place to try on new skills such as boundary setting and self-advocacy. It can be a place to learn how to repair.

Informed Consent and Collaboration Another important aspect of therapy is informed consent. You should always know what you are signing up for, literally! Therapy happens in a collaborative setting where the client always has a say in how treatment is unfolding. Clients should be encouraged to share what feels good and what doesn’t. A good therapist should also review things like the practice privacy policy, emergency protocol, preferred modalities, what can reasonably be expected in treatment, and the therapist’s responsibilities as your provider such as Duty to Warn.

The Role of the Therapist Finally, the gold standard of care in therapy, neutrality. Our job as therapists is to attune, to bear witness, to reflect back a client’s truth so that they can sort things out. Therapists hold space, assist with reframing, and sometimes offer education or skills, as clients move through their healing process. What therapists are trained to avoid is allowing their own personal reactions, opinions, and views to shape the client’s process. One of the most challenging questions a therapist can hear is, “what should I do?”. Therapy is not advise giving but rather the gentle and persistent reminder of hope.
The Heart of the Work Healing like therapy takes time and sometimes lots of repetition. Therapy is attuning, reflecting, being curious, witnessing, validating, and at times sharing wisdom. Therapy is helping folks remember the love they have in their hearts and the strength they have within.

Working "Out" Versus Working "In"

Mon, 10 Feb 2025 01:35:00 GMT

What Is a Work-In Practice?

Have you ever stopped to wonder “what are the benefits of practicing meditation or breathwork daily?” or “what is my yoga practice providing me aside from possibly a stronger core or arms?” I like to think of these somatic practices as a work “in” for our bodies.
The Difference Between Working Out and Working In When we think of working out at the gym or at home, we often picture a routine with weights, machines, and music. Working out has great health benefits, such as a stronger body, heart, and longevity. Working out can also have a degree of difficulty and is often more strenuous on the body.

Why Focus Inward? However, working “in” goes deeper than this and provides us with an opportunity to focus on what is going on inside of us. I like to think of this process as an introspective practice that helps cultivate internal energy, awareness, and balance within the body and mind. Focusing inward helps us to connect with ourselves without needing to push our physical limits. Some benefits of this work can be to reduce stress or anxiety, promote alignment between mind, body, and our emotions, and to facilitate healing and self-awareness.

Simple Ideas to Start a Work-In Practice
One idea for creating a consistent work-in practice could be a dedicated daily stretch practice. Clear some space on the floor, cue up a playlist, and have tissues ready for whatever stuck emotions may happen to come up during your practice. Another idea could be to carve out time for meditation. This practice can range from 2 minutes to 2 hours and you can’t do it wrong! Just continue to circle back to focus on the breath. Adding in a mantra such as “Let Go” can be really helpful too. I encourage you to find what work “in” practice is best for you. I provided my favorite technique which I borrowed from my somatic training.
Diaphragmatic Breathing Feel free to find a comfortable position, either seated or lying down. Your hands can rest gently in your lap, or you can begin to place one hand on your chest and one hand on your belly. If comfortable for you, you can close your eyes or let your gaze soften.

Begin to notice your body. Notice the surface that is supporting you – your bed, your chair, your yoga mat, or the ground beneath you. Take 3 slow breaths in and out while allowing your shoulders, jaw, and space between your eyebrows to soften.

I invite you to begin to notice your breath. Take note of how it moves into your nose and out of your nose or mouth. Simply observe. When you are ready if you have not done so already place one hand gently on your belly and the other on your chest. Take a slow, deep breath in through your nose, and visualize that breath filling up your belly. Feel the way your belly expands outward as if you are blowing up a balloon. Now exhale slowly through your nose or mouth, feeling your belly fall back towards your spine. Notice how your hand moves with it. Let the air leave completely, emptying your lungs at a steady pace. The hand on your chest might be aware of your heartbeat or it may feel the slight rise and fall of your chest while breathing.

Begin to find a comfortable rhythm of inhales and exhales. If it helps, you can start to visualize your breath as ocean waves. The inhale draws the waves in while your exhale pushes the waves back out from the shoreline. When you feel ready, you can begin to notice the space around you. Start to wiggle your hands and toes. Maybe take some wrist or ankle circles. Once feeling fully grounded, open your eyes gently if they were closed. Notice the feeling in your body. Carry this calm and centered energy with you into the rest of your day.
Written by Kathryn Smilowitz, LSW, Presence of Mind Therapy

3 Great Reasons to Visit a Counseling Center

Thu, 23 Jan 2025 14:06:00 GMT

Have you been feeling anxious or depressed lately? In today’s fast-paced world, it can be difficult to address these issues. After all, mental wellness often takes a back seat, overshadowed by the demands of daily life. Yet, just as we visit doctors for physical ailments, seeing a counselor is crucial for maintaining mental health. Whether you've experienced a traumatic event or simply need someone to talk to, counseling may be what you need to feel like yourself again. Counseling centers provide vital support that addresses personal, emotional, or psychological issues, offering a space for individuals to work through challenges with professional guidance. Let's take a look at a few great reasons why you should consider visiting a counselor.

1. Expert Solutions

Firstly, counseling centers offer expert solutions for managing anxiety, depression, stress, and a wide range of other mental health conditions. According to Help Guide, 20% of adults in the United States have some form of mental health condition, underlining the prevalence and importance of seeking professional help. With trained professionals available to provide therapy and support, individuals can gain strategies to cope effectively, ultimately improving their quality of life.

2. A Confidential Environment

Another compelling reason to visit a counseling center is the provision of a safe, confidential environment to express thoughts and feelings. Unlike casual conversations with friends or family, counseling sessions are structured to provide compassionate listening without judgment. This aspect enables clients to explore their emotions and behaviors more deeply, leading to insights and breakthroughs that are harder to achieve on their own.

3. Personal Development

Counseling centers not only help individuals manage their mental health issues but also assist in personal development. They provide tools and frameworks to enhance one’s self-awareness and interpersonal skills. This empowerment leads to better decision-making, stronger relationships, and a clearer understanding of one’s goals and desires. Visiting a counseling center can thus be pivotal not just in overcoming current difficulties but also in fostering long-term personal growth.

Visiting a counseling center is a proactive step toward caring for one's mental health. It provides expert support, a safe space for personal exploration, and resources for self-improvement. Whether facing a specific issue or seeking personal development, the benefits of seeking a counselor at Presence of Mind Therapy are invaluable. Give us a call today to get started with a free initial consultation.

3 Things You Can Do Right Now to Prepare For Holiday Stress

Wed, 04 Dec 2024 11:43:00 GMT

What is Nervous System Regulation?

Mon, 07 Oct 2024 02:16:00 GMT

The New Way We Do Therapy Written by: Erin Guzman, LSW

When Your Body Reacts Before Your Brain
Have you ever been driving down a multi-laned roadway, when all-of-a-sudden, a car in the next lane doesn’t see you and swerves towards your car? Maybe you slam on the brakes, maybe you swerve to avoid contact with the car, nonetheless your behavioral response is almost automatic. What if I were to ask you to think about your emotional response to this event? Perhaps, you feel angry, irritated, energetic, or stressed. Finally, what if I were to ask you about your body's physiological response? Did your heart begin racing, or did you start sweating? It’s safe to say that this event caused you to move into a non-calm autonomic state known as Fight-or-flight, in response to real danger. When else might you have felt these emotions or physiological reactions in your body? Common answers may include before a work presentation, on a first date, or during a heated-conflict with a loved-one. All of these examples, while reasonably nerve-racking, are of no real physical harm to our body. However, for better or for worse, our nervous systems have evolved to respond to real or perceived danger in predictable and consistent ways.
Meet the Autonomic Nervous System
Our bodies biological system responsible for the response to danger is the Autonomic Nervous System (ANS) and the main mechanism of control is called the Vagus Nerve. The Vagus Nerve, also known as the Vagal Nerves, are the longest cranial nerves in the human body, that extend from the base of the skull down to the large intestine, winding around the major organs of the chest and stomach on the way down. The Vagus Nerve system is responsible for many critical, yet involuntary, bodily functions such as breathing, digestion and the immune response. With this in mind, we can start to see how dysregulated our body can physically and mentally become when exposed to repeated or long-term danger.

Understanding Polyvagal Theory
Polyvagal theory founded by Stephen Porges in the early 1990s and translated by Deb Dana, into a more accessible and understandable version, explains and organizes the three basic pathways of response: Ventral Vagal State, Sympathetic State, and the Dorsal Vagal State. Polyvagal theory utilizes the image of a ladder to display the hierarchy of the three states that we as human beings regularly move through on a daily basis.

Climbing the Polyvagal Ladder
At the top of the ladder is the Ventral Vagal State. Where we feel safe and socially connected, our breathing is regulated, our digestive system is operating, we are capable of learning, socializing, and connecting to others. You may feel grounded, present, calm, relaxed, etc. As you move down the ladder we reach the Sympathetic State, think of this as the fight or flight or survival state, this state is activated in response to an event that our body perceives as threatening or dangerous. In this state the body physically prepares to face or run from a threat, by increasing our blood pressure, heart rate, and adrenaline, and decreasing our digestion, pain threshold, and immune responses. In this state you may feel angry, afraid, anxious, worried, irritable, etc. Finally, at the bottom of the ladder we have the Dorsal Vagal State, also known as the freeze or shutdown response. This is the state activated in response to an overwhelming stressor or traumatic event, your body has accepted that fighting or fleeing is not an option, and instead switches to protection mode, by effectively shutting down and conserving energy. Physically, digestion stops, mobility becomes limited, and breathing may become difficult. Prolonged exposure to real or perceived danger can ultimately lead to a dorsal vagal shutdown. Symptoms of a dorsal vagal shutdown may include fatigue, dissociation, depression, blackouts (memory loss), cognitive difficulties and emotional flatness.

How We Use Polyvagal Theory in Therapy
At Presence of Mind Therapy, we draw from Polyvagal theory to inform the way we treat our clients. First, we use our understanding of Polyvagal theory in the early stages of treatment to build a relationship of trust and safety. We use co-regulation techniques and unconditional positive regard to model safety. We teach somatic processing and breathing techniques to establish a baseline. We often then will work with clients to identify triggering memories or day to day stressors such as people and places that ultimately have the ability to send you down the Polyvagal ladder. From here we help our clients develop personalized strategies for returning the nervous system to the Ventral Vagal State, subsequently improving mental health, physical health, and even relationships. Polyvagal theory is foundational in the early stages of our therapeutic alliance.

Why Talk Therapy Alone Isn’t Enough
Once we’ve been able to establish a new baseline of safety and regulation in the body, we then can move into additional evidence-based modalities such as Internal Family Systems, Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, Attachment Theory, and others to reach individualized treatment goals. We believe that talk therapy alone isn’t enough and that we must approach mental health by working with the mind and the body.
Written by: Erin Guzman, LSW

Mind Body Memory, Identifying Trauma

Mon, 05 Jun 2023 17:00:00 GMT

The body remembers even if the mind forgets.

Are you on a never-ending search for healing? Do you have a list of ailments a mile long? The body remembers even if the mind forgets. Trauma can be physical or mental and leave lasting impressions. Experiences like abuse, betrayal, rejection, and abandonment can result in trauma. While you may think you have moved on from a scary or painful experience, your body may be holding on. In western medicine, physical pain is treated separately from emotional pain. However, the more we learn about the physical state of the body in response to emotional pain or trauma, the more we consider how to treat the two together. Why is there is something so healing, spiritual even, about a strong massage or a methodical facial? Because there is a reciprocal relationship between emotional and physical healing. New research on trauma tells us that the physical and emotional experiences of are stored in our memories together. We know that during trauma the experience happens on bodily, emotional, and thinking levels. During an injury or emotional upset the body become activated, emotions run high, and the ability to think clearly dulls. Following a difficult experience, the memory remains. This adaptive response is meant to keep us safe in the future. However, the problem with storing scary or painful experiences, is that alarm bells continue to signal danger even when there is none. In a similar way emotional and physical pain continue to remind us even though physical wounds have healed. Essentially, the experience of a terrible event becomes trapped inside. Despite the incomplete and nonlinear nature of memories, emotional and physical trauma can remind us of its impact every day for years on end. The mind stores emotional experiences within the body and the body remind us of emotional pain from the past. If you have been on an endless search for healing, seen countless doctors, physical therapists, and other specialists in search of a solution to physical pain, it’s time to look within. It’s time to start listening to the emotions of your mind, body, and memory. Mind Body Memory, Treating Trauma You have established that your ongoing suffering is due to lingering physical or emotional trauma. Now what? Treating trauma starts with understanding trauma and the role it plays in your day to day life. Together with an experienced therapist, you will work to become clear on the traumatic event by making sense of thoughts, emotions, and bodily sensations. Establishing safety and trust with a healing professional is paramount as you revisit and make sense of painful experiences. Your healing professional will, in some ways, take on the same role that early caregivers did by teaching about trust and bodily regulation. As infants we were fed when hungry, changed when wet, soothed when distressed, and engaged when seeking connection. All of these actions set the stage for learning to regulate our internal state. As we got older we became better able to regulate our physical and emotional state independently. Ever hear “slow down and take some deep breaths” or “picture the crowd in their underwear”? That’s bodily regulation! During a traumatic event such as an injury or exposure to verbal abuse, the body becomes dysregulated. In other words, the body shifts from it’s normal state of functioning into what’s known as fight-or-flight mode. In this state of heightened arousal the heart rate increases, breathing becomes more rapid, and clear thinking diminishes. The body and brain become alarmed to the fact that there is danger. This heightened state, paired with the memory of the event including physical sensations, become stored in the mind, body, and memory. Because trauma is a pairing of physical and emotional pain, simply talking about the experience is not enough. In order to heal from memories stored in your mind, body, and memory, you must connect to the experience in the body while processing the events of the mind. Activities that cultivate the connection between the mind and the body, such as yoga, Pilates, or meditation, create a strong foundation for experiential healing through movement. Physical therapy, craniosacral therapy, energy work, and Myofascial Release Therapy (MFT), also help to propel the healing process as they work to release and uncover stored trauma. Alix Terpos, Physical Therapist, specializing in MFT, often finds that clients come in for a physical ailment and end up uncovering some buried emotional trauma. In my practice, I often come across clients whose depression, anxiety, or trauma, is paired with physical pain. Next time you have an ache or a pain, listen with your heart. What is your body trying to tell you that your mind may have forgotten? What happens to the emotional pain you brush off or stuff down? As you continue on your path of self- evolution and healing, think about how you can honor all the parts of yourself. Think about how you can facilitate a conversation of healing between the mind, body, and memory.

10 Types of Boundaries That You Need

Tue, 28 Feb 2023 01:52:00 GMT

Sources:

https://sensitiveevolution.com/energetic-boundaries-the-one-thing-most-hsps-dont-know-about-but-desperately-need/

https://www.mindbodygreen.com/articles/six-types-of-boundaries-and-what-healthy-boundaries-look-like-for-each

Written by Ashley Lai, MSW, LSW, Clinician at Presence of Mind Therapy

The post 10 Types of Boundaries That You Need appeared first on Presence Of Mind Therapy .

Healthy Boundaries: What Are They And Why Do We Need Them?

Fri, 17 Feb 2023 18:47:00 GMT

Boundaries are not metaphorical invisible fences and walls that we put around ourselves to keep people out. A boundary is in fact a useful mechanism that helps make it easier for others to get close to us. Boundaries allow us to create healthy relationships by building a sense of trust with another. By setting healthy boundaries, we are creating clear guidelines regarding how we would like to be treated. It helps us determine what types of behaviors that we will accept from others as well as what types of behaviors others can expect from us. Healthy boundaries reinforce and help us maintain a sense of independence as well as interdependence. This allows us to become more aware of what is within our responsibilities and what is within the responsibilities of others. Boundaries help us separate our emotions from that of others.

Unhealthy Boundaries

By not having healthy boundaries, relationships are unable to survive, let alone flourish. The lack of healthy boundaries tend to eventually culminate into feelings of disappointment, resentment, and/or violation. Like with many things, boundaries can be seen as a continuum, with those that lie on either extremes to be unhelpful and dysfunctional.

On one extreme of the continuum lies unhealthy boundaries that are incredibly strict and rigid. Individuals who utilize these types of boundaries tend to have few close relationships, keep others at a distance, and may avoid close relationships altogether. In addition, these individuals may seem detached and disconnected, even with intimate partners. Having strict and rigid boundaries may lead to being cut off from the people around us. When boundaries are used in this way, they are no longer boundaries, but have become barriers instead.

On the other extreme of the continuum lies unhealthy boundaries that are so open and loose that they are essentially nonexistent. Individuals who utilize these types of boundaries often find it hard to say “no” to others and their requests. These individuals may have a tendency to please others due to the fear of rejection and/or abandonment. Other characteristics of these seemingly nonexistent boundaries are becoming overly involved in another person’s issues and oversharing too much personal information with other people. When boundaries are used in this way, they lend themselves to maladaptive relationship patterns, such as codependency and enmeshment, where we become unable to differentiate our own feelings from that of others.

Healthy Boundaries

Lying in the very center of the continuum are healthy boundaries. Individuals who utilize this type of boundary are aware of and understand their personal needs and wants and are also able to communicate them clearly and respectfully to others. These individuals value and respect their own opinions and are able to accept when other people disagree or say “no.” In addition, these individuals are able to share personal information in an appropriate manner by finding the balance between not sharing too much or too little. While it may be quite difficult to create and maintain “perfect” healthy boundaries all the time, we should at least strive to build this practice, which will only get easier over time. Remember, setting healthy boundaries is not mean or selfish, but is actually an important and often overlooked form of self-care.

Sources:

https://psychcentral.com/relationships/the-importance-of-personal-boundaries

Written by Ashley Lai, MSW, LSW, Clinician at Presence of Mind Therapy

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How To Start A Meditation Practice

Mon, 06 Feb 2023 18:48:00 GMT

Have you ever thought about beginning a meditation practice, but are not quite sure where to start? It may seem a bit overwhelming at first, but it does not have to be. Here are some tips and suggestions that may help guide you in building your daily or weekly meditation practice. Ultimately, you will want to do some experimenting to see what works best for you, your lifestyle, and your routine.

Start with meditating for just one minute. Then gradually build from there. Once one minute of meditation feels comfortable, add on another minute. Keep repeating these steps. Eventually, you will find yourself wanting to meditate for longer and longer periods of time.

Pick a time or times of day for meditation. Do you want to meditate in the morning to help set the tone as well as prepare your mind and body for the day? Do you want to meditate in the afternoon to help boost your energy level, concentration, and productivity to beat the afternoon slump? Or do you want to meditate in the evening right before bed to help you unwind and relax for a better night’s sleep? Choose a time that would be most practical and beneficial for your daily routine. Try to meditate around the same time each session, as being consistent will help you maintain this practice.

Start with meditating for just one day a week. If meditating every day seems too daunting at first, start with just once a week. Similarly to the first tip, slowly build this practice for yourself. Meet yourself where you are at in this current moment in time and be honest and realistic with yourself on what is reasonable. It is better to make slow and steady progress then inconsistent progress or no progress at all.

Track your progress. Whether you use a tracking app or note it down on your calendar, it is helpful to document your meditation progress. Research has shown that it takes on average about sixty-six days or at least two months to form a new habit.

Create a sacred space. Find a quiet space where you will not be disturbed. Creating a dedicated space for meditation can make this process easier as well as more fun and enjoyable.

Find a comfortable position. You can meditate either sitting down or lying down in a position that feels most comfortable for you. You can sit upright in a chair with feet flat on the floor or sit on the floor or a floor pillow in positions, such as criss cross, half lotus, or full lotus. When sitting, hands can rest in your lap or on your knees. Depending on what it is that you need that day, palms can face down to help you ground your energy or face up to receive information from as well as open, surrendering, and giving to the Universe. You can lie down on your back or on your side. When lying down, hands can rest by your sides. With all positions, you can also place one hand on your heart space and the other on your belly.

Use pillows and/or blankets. You can use props, such as pillows and blankets, to help make your meditation practice more comfortable and cozy. Blankets may come in handy as you may find your body temperature might fluctuate and decrease during meditation.

Focus on your breath. As you meditate, try to bring your attention and focus to your breath. The simple practice of repeatedly returning to the sounds and sensations of your breath can help to clear and reset your mind. In this way, you are using your breath as an anchor to help you ground and root yourself into your meditation practice.

Pair with a mantra. You may find that using a mantra with your meditation practice can be helpful, especially if you find your mind wandering. To find a mantra for your meditation session, think about what your intention for the session is. For example, if you are trying to practice letting go, a mantra could be “I gently release my need for control.”

Incorporate sounds. You can choose to sit in silence or incorporate music or other sounds to your meditation practice (or a mix of both). Some relaxing sounds can be nature sounds, such as ocean waves, waterfalls, or rain, and singing bowls, just to name a few. You can also choose to use guided meditations. There are many free guided meditations on Youtube and apps, such as Calm and Headspace.

Incorporate aromatherapy. You can choose to incorporate aromatherapy into your meditation practice as well. You can use aromatherapy oils, a diffuser, light a candle, some incense, palo santo, or sage.

Be open to the experience. Meditation is not about having an empty mind and no thoughts. Thoughts are bound to and will arise. When they do, just simply acknowledge them and gently let them float away, like clouds floating in the sky.

It is okay if you miss a day. Research has shown that “missing a single day did not reduce the chance of forming a habit.” As long as you practice consistently, you will make progress in building your meditation practice and habit.

Becoming aware. As you progress on your meditation journey and cultivate your practice, you will begin to notice subtle differences in your mind and body. Note the difference between the days you fall off your meditation practice or forget to meditate compared to the days that you carve out time to meditate. It just might surprise you.

Sources:
https://psychcentral.com/blog/need-to-form-a-new-habit-66-days

Written by Ashley Lai, MSW, LSW, Clinician at Presence of Mind Therapy

The post How To Start A Meditation Practice appeared first on Presence Of Mind Therapy .

Join Our Team

Mon, 06 Feb 2023 18:43:00 GMT

The ideal candidate for this position will be a NJ licensed therapist that is able to work with a variety of populations using sound clinical theory and judgement. Niche and specialty experience are preferred. Presence of Mind Therapy prides itself on holistic healing via the mind-body-spirit connection and so licensed therapists with an interest in or having additional training in alternative healing modalities are encouraged to apply.

Our therapists are empathetic, passionate about altruism, and ethically sound. Experience in the field is required, however we will help you achieve your clinical goals through supervision and mentorship. Therapists will build their case load as referrals become available to a part time or full time caseload. Therapists will be paid as W2 employees receiving a fee for service rate for each client seen. Therapists will see a combination of in-person, remote, and group clients. Therapists will work from our Scotch Plains and/or Summit location.

Vision of Presence of Mind Therapy: Our specialty is to empower adults and young adults struggling with inner conflict.

Core Values
1) To be present with ourselves, our client’s, and in all that we do.
2) To practice acceptance with ourselves and others, free of judgement.
3) We will connect with compassion.
4) To embody social responsibility for conscious living.
5) To maintain the health of ourselves, our communities, and the planet.

Our purpose and passion: To help clients evolve personally so that collectively we thrive.

Job Responsibilities
To establish and maintain a relationship with clients, colleagues, and supervisor of mutual respect, acceptance, safety, and trust.
To gather and interpret social, personal, environmental, and health information of clients, compliant with HIPAA and practice policy.
To evaluate and treat problems within intern’s scope of practice using 1:1 and group psychotherapeutic intervention.
To facilitate cognitive, affective, and behavioral changes consistent with treatment goals.
To identify appropriate resources and connect client with additional services as necessary.
To collaborate effectively with practice supervisor and other social work or allied professionals, when appropriate.
Job Duties
To complete intake assessment of 1:1 and group clients.
To create and update treatment plans for each client until termination by working with the client to create achievable goals.
To evaluate the effectiveness of treatment services through regular 1:1 and group sessions.
To develop group curriculum that best meets the needs of the community.
To advocate for marginalized populations and people in need by promoting the services of the practice to community members in person, via social media, and via professional referrals.
To keep detailed HIPAA complaint notes of every client and supervision interaction.

Supervisor for the position: Maureen Schafer, LCSW is the founder, lead therapist, and Certified Supervisor at Presence of Mind Therapy. Maureen is a Licensed Clinical Social Worker. Clinical social work is the professional application of social work theory and methods to the diagnosis, treatment, and prevention of psychosocial dysfunction, disability, or impairment, including emotional, mental, and behavioral disorders.

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4 Tips to Help You Get the Most Out of Your Anxiety Treatment

Thu, 26 Jan 2023 13:36:00 GMT

Everybody is different and this fact is extremely relevant when it comes to anxiety treatment. If you feel like you are having a hard time with this treatment, there are a few tips that you can use. In this article, we are going to look at four different tips to help you get the most out of your anxiety treatment.

1. Be Patient

When working through anxiety, transparency is critical. Many people with anxiety don’t fully understand all the ways it can manifest and may even have a hard time expressing the full picture with their anxiety and depression therapist . Be patient through the process and work with your therapist to create language around your symptoms. Your therapist is here to guide you through. Being open, honest, and patient with yourself is important to remember.

2. Show Up

When attending treatment appointments, show up with the intention to work. Therapy can be challenging, however as they say, “no mud no lotus.” Over time you will learn that you are worthy of healing. Come to sessions ready to work and leave them intentional about integrating the content discussed in the session into real life. If you and your therapist agree on assignments between sessions, make sure to complete them. A therapist’s role is to provide a framework and the container for healing, your job is to trust the process and work hard.

3. Be Open to New Ideas

A common theme we see in working with clients with anxiety is that they have tried certain therapies or strategies in the past and found no relief. Don’t become discouraged. One of the most important parts of therapy is the client-therapist relationship. Creating a plan with a therapist you connect with that is individualized to you can make a big difference. Be open to trying new strategies or revisiting old ones in a therapeutic environment that feels good for you.

4. Take Care of Yourself

While undergoing anxiety treatment, taking care of yourself mentally and physically is critical. According to the Anxiety and Depression Association of America, people with an anxiety disorder are five times more likely to head to the doctor’s office. They are also up to six times more likely to be hospitalized for a psychiatric disorder. Having anxiety can take a drastic toll on your overall well-being. Make sure that you make yourself a priority during this trying time and engage in self-care routines that nurture your spirit.

Dealing with anxiety can be difficult, but we’re here to help you every step of the way. Following these tips while working with a professional makes you more likely to see results. Give Presence of Mind Therapy a call to discuss working with an anxiety and depression therapist today!

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What is Mindfulness? 10 Ways that You can Start Practicing Being Mindful Today

Tue, 24 Jan 2023 02:01:00 GMT

Nowadays, we hear about mindfulness all the time, but what exactly is it? Mindfulness is essentially being in the present moment, where you are not ruminating on the past or anxiously awaiting the future. Just simply being in the here and now.

According to research, “mind wandering” tends to be our brain’s “default mode of operation.” While this phenomenon gives humans the ability to reason, learn, and plan, researchers have found that it comes with an “emotional cost.”

Mindfulness is a practice that allows us to rewire and retrain our brains. Mindfulness practices have been shown to boost our moods, increase concentration, decrease anxiety, improve sleep, and alleviate pain, just to name a few of its myriad of benefits.

Beginning a mindfulness practice may seem daunting at first. We might think that we are not spiritual enough or need to meditate for hours on end in order to obtain this peaceful state of mind, but it can actually be achieved in quite simple ways. Mindfulness practices are ones that anyone can do, and we could all benefit from being more mindful in our lives.

Here are ten simple ways that you can start practicing being mindful today:

While this is certainly not an exhaustive list, these are just some of the many ways that you can start implementing mindful practices into your daily routine today.

Sources:

Killingsworth, M. A., & Gilbert, D. T. (2010). A Wandering Mind Is an Unhappy Mind. Science, 330(6006), 932–932. doi:10.1126/science.1192439 https://www.science.org/doi/10.1126/science.1192439

https://greatergood.berkeley.edu/images/uploads/A_Wandering_Mind_Is_an_Unhappy_Mind.pdf

Written by Ashley Lai, MSW, LSW – Clinician at Presence of Mind Therapy

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3 Ways an Anxiety Therapist Can Help Improve Your Daily Life

Wed, 06 Jul 2022 14:30:00 GMT

Anxiety disorders develop from complex risk factors including genetics, brain chemistry, personality, and life events. They can severely impair a person’s ability to function at work, at school, in social situations, and in relationships. While anxiety may seem like a common response to our ever-changing world, there are many steps you can take to counter it.

1. Helping to Find Different Solutions

According to the Anxiety and Depression Association of America, anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment. There is a wide variety of solutions available that these people are missing out on. Medications play a huge role in treating anxiety disorders, but behavioral treatment, alone or in combination with medication, is highly effective for most people with an anxiety disorder. An experienced anxiety therapist will help you find the perfect solution for you.

2. Initiating Anxiety Therapy

Counseling or therapy is another method that can be very helpful in reducing the effects of anxiety and improving day-to-day stress levels. Talking to an anxiety therapist can be beneficial in many ways. They can assist you in gaining insight into the factors contributing to your anxiety and provide you with strategies for managing your symptoms.

Many different types of anxiety therapies are available, but cognitive behavioral therapy is the most popular. The goal of cognitive behavioral therapy is to help people better manage their problems by increasing their awareness of how their thoughts influence their feelings and behaviors. Your anxiety therapist may propose certain habits or exercises that you can incorporate into your everyday life.

3. Suggesting Lifestyle Tips for Reducing Anxiety

It is possible to make a significant difference in your anxiety levels by growing your anxiety management skills. Your anxiety therapist may provide you with life habit suggestions, which can help reduce your anxiety and improve your daily life. Even if the suggestions seem small, they can make a big impact on how you feel.

Having a conversation with a close friend or family member you can confide in can help reduce the stress and, in many cases, provide a sense of relief. Taking a few moments out of your day to concentrate solely on your breathing can also help you feel more at ease and better manage your anxiety. Finally, your anxiety therapist may suggest that you begin keeping a journal of your thoughts and feelings.

If you suffer from anxiety, it is critically important that you do not stay quiet. Your mental health plays a huge part in your everyday life, and an anxiety therapist can help you manage your anxiety levels. Give us a call today if you are interested in anxiety therapy.

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Signs You Should See a Therapist For Your Anxiety

Tue, 25 Jan 2022 16:06:00 GMT

Anxiety disorders are among the most prevalent mental health disorders in the United States. These disorders affect over 18 million adults every year (according to the ADAA). If you’re struggling with anxiety, keep an eye out for these signs that it’s time to contact a therapist.

You Are Losing Control of Your Anxiety

It’s common for people to stop seeing a therapist once they feel that their symptoms are improving. They may opt to see a psychologist that prescribes medication as well. If you notice that your medication is no longer working or you can’t seem to control your anxiety, it’s important to speak with a therapist.

You’ve Experienced a Traumatic Event

Individuals with an anxiety disorder are more likely to suffer from PTSD. Those that already have PTSD are more likely to be traumatized from chaotic events than those that do not have PTSD. If you have an anxiety disorder, and recently experienced a traumatic event, it’s important to speak with a therapist.

Your Anxiety is Impacting Your Life

Anxiety symptoms can quickly take over a person’s life. They can make it hard to go to work or school. Symptoms that are disrupting your life or preventing you from living your life to the fullest need to be addressed. Anxiety therapists can do just that.

Thoughts of Hurting Yourself or Others

Any time you feel the urge to hurt yourself or other people, it’s important to seek help immediately. Anxiety therapists can help you identify where those urges are coming from, and make referrals to other professionals as needed.

When Anxiety is Affecting Your Parenting

Living with anxiety is difficult. Parenting children while maintaining your anxiety is even harder. If you need help learning how to do both, it’s time to give a therapist a call. Anxiety therapists can help you learn to manage both your life and your anxiety.

You Need Help Learning to Manage Anxiety Symptoms

Anxiety therapists are packed with useful information and tools that they can teach you to better manage your symptoms so that you can live your best life. If you have yet to learn the tools to use or simply would like to know more, contact anxiety therapists in your area today.

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Mind Body Memory, Healing Trauma

Wed, 20 Jan 2021 19:48:00 GMT

You have acknowledged that your ongoing suffering is due to lingering physical or emotional trauma . Now what?
Treating trauma starts with understanding trauma and the role it plays in your day to day life. Together with an experienced therapist, you will work to become clear on the traumatic event by making sense of thoughts, emotions, and bodily sensations. Establishing safety and trust with a healing professional is paramount as you revisit and make sense of painful experiences. Your healing professional will, in some ways, take on the same role that early caregivers did by teaching trust and bodily regulation.
As infants we were fed when hungry, changed when wet, soothed when distressed, and engaged when seeking connection. All of these actions set the stage for learning to regulate our internal state. As we got older we became better able to regulate our physical and emotional states independently. Ever hear “slow down and take some deep breaths” or “picture the crowd in their underwear”? That’s bodily regulation!
During a traumatic event such as an injury or exposure to verbal abuse, the body becomes dysregulated. In other words, the body shifts from it’s normal state of functioning into what’s known as fight-or-flight mode. In this state of heightened arousal the heart rate increases, breathing becomes rapid, and clear thinking diminishes. The body and brain become alarmed to the fact that there is danger. This heightened state, paired with the memory of the event (including physical sensations), become stored in the mind, body, and memory.
Because trauma is a pairing of physical and emotional pain, simply talking about the experience is not enough. In order to heal from memories stored in your mind, body, and memory, you must connect to the experience in the body while processing the events of the mind.
Activities that cultivate the connection between the mind and the body, such as yoga, Pilates, or meditation, create a strong foundation for experiential healing through movement. Physical therapy, craniosacral therapy, energy work, and Myofascial Release Therapy (MFT), also help to propel the healing process as they work to release and uncover stored trauma. Alix Terpos, Physical Therapist, specializing in MFT, often finds that clients come in for a physical ailment and end up uncovering some buried emotional trauma. In my practice, I often come across clients whose depression, anxiety, or trauma, is paired with physical pain.
Next time you have an ache or a pain, listen with your heart. What is your body trying to tell you that your mind may have forgotten? What happens to the emotional pain you brush off or stuff down? As you continue on your path of self-evolution and healing, think about how you can honor all the parts of yourself. Think about how you can facilitate a conversation of healing between the mind, body, and memory.

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Mind Body Memory, Identifying Trauma

Wed, 20 Jan 2021 19:47:00 GMT

Are you on a never-ending search for healing? Do you have a list of ailments a mile long? The body remembers what the mind forgets. Trauma can be physical or mental and leave lasting impressions. Experiences like abuse, betrayal, rejection, and abandonment can result in trauma. While you may think you have moved on from a scary or painful experience, your body may be holding on.
In western medicine, physical pain is treated separately from emotional pain. However, the more we learn about the physical state of the body in response to emotional pain or trauma, the more we consider how to treat the two together . Why is there is something so healing, spiritual even, about a strong massage or a methodical facial? Because there is a reciprocal relationship between emotional and physical healing.
New research on trauma tells us that the physical and emotional experiences of trauma are stored in our memories together. Adversity is experienced on three levels…that of the body, with the emotions, and throughout thoughts. During an injury or emotional upset the body becomes activated, emotions run high, and the ability to think clearly dulls.
Following a difficult experience, the memory remains. This adaptive response helps to keep us safe. However, the problem with storing scary or painful experiences, is that alarm bells continue to signal danger even when there is none. In a similar way emotional and physical pain continue to remind us, even though physical wounds have healed. Essentially, the experience of a terrible event becomes trapped inside.
Despite the spotty nature of memories, emotional and physical trauma can remind us of its impact every day, for years on end. The mind stores emotional experiences within the body and the body remind us of emotional pain from the past. If you have been on an endless search for healing, seen countless doctors, physical therapists, and other specialists in search of a solution to physical pain, it’s time to look within. It’s time to start listening to the emotions of your mind, body, and memory.

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Collective Responsibility

Fri, 07 Aug 2020 16:49:00 GMT

Amongst the challenges of 2020 living, so too exist opportunities. What a gift, to pause and reconsider. As I reflect upon priorities, I think about the health and well-being of front-line pandemic warriors, the citizens of the world, and all of life on this planet. I think about the need to better invest in education and sciences, and how to deeply appreciate and preserve nature. I think about how people, across the globe, are renegotiating work-life balance. I think about the necessity to build and reorganize companies around sustainability and equal opportunity. I think about advocating for policy reform that corrects systemic oppression of marginalized populations. Finally, I think about our connection to one another and to all living things. I am hopeful that during this time of unprecedented stillness, there continues to be an awakening to our interconnected nature. I am hopeful that we will rebuild a more sustainable and just world. How hope translates into action is up to each of us, and the collective us.

As I continue to adjust to post-pandemic life, I become increasingly acquainted with how my personal emotional experience fits into the collective human experience. What seems to be most significant, is a palpable sense of collective grief and fear. To tune-in to the suffering is overwhelming at times, as acknowledgment is often a predecessor of action. The responsibility of advocating for change and rebuilding life, after such profound loss, feels daunting. Given the hectic lifestyle that defined so many of our lives, it feels tempting to remain, inundated, distracted, and disconnected. However, if individually we do nothing, then collectively we fail.

While the pandemic of 2020 has reinforced the notion that all humans are interconnected, this is no novel theory in history or nature. Swiss psychiatrist, Carl Jung, theorized that humans are connected through the collective unconscious, as evidenced by documents of archetypal figures dating back to the beginning of time. Jung believed that we enter the world equipped with information shared by the collective experience of our ancestors. In other words, embedded deep within our subconscious mind, exists the knowledge of every human.

Psychology is the study of the human mind and behavior. However, it’s important to consider that collective interconnectedness extends beyond human existence. Many tribal and indigenous societies believe that all living creatures are interconnected and exist in a symbiotic relationship. Further, many spiritually communities believe that what any one individual thinks, says, and does, affects all of humanity and every inhabitant of Earth. Essentially, every time we directly or indirectly harm another creature, we harm ourselves and the future of our existence.

What we can learn about interconnectedness in nature is endless. One sweet place to start is with bees. Bee colony societies are structured by members that are both interconnected, and like us social. Each member plays an integral part in maintaining the life of the whole, and each group of the whole functions to serve a specific task. Remarkably, the queen of the bee colony emits pheromones which serve as the social glue to the identity of the hive. Could bee hive identity be analogous to the human collective unconscious?

When I pause to consider the state of the earth, I hear a planet and its inhabitants in distress. Perhaps we should reconsider the hum of the worker bees fruitlessly trying to build, nourish, clean, heal, and cool the hive. It’s time to lean into the collective grief and take responsibility. Let’s find creative ways to rebuild societies using sustainable resources and practices. Let’s encourage creative expression of advocacy for change. Let’s pay attention to the voices rising in the streets, demanding equality. Let’s learn from the awakened, the enlightened, the spiritual warriors, the healers, the advocates, the vegans, the recyclers, the environmentalists, the educators, the scientists, the artists, and the innovators. Let’s collectively take responsibility to honor one another and our queen, Mother Earth. If we are connected enough to propagate disease throughout the entire globe, then surely we can unite in our love of Mother Earth, to heal humanity and our home.

I am hopeful that if we heed the warnings, recognize the opportunities, and tune into collective health and well-being, our subconscious thoughts will shift, our daily actions will follow suit, and so too will policy and macro-level systems that will ultimately redefine our collective future on this planet.

References

Cisneros, A. (2020). A Message of Indigenous Wisdom. Tribal Trust Foundation. Retrieved on July, 7, 2020 from https://tribaltrustfoundation.org/wisdom/indigenous-wisdom-message/

Jung, C. G. (1991). The Archetypes and the Collective Unconscious, Collected Works of C.G. Jung, Volume 9 (Part 1) Princeton, N.J.: Princeton University Press.

Mid-Atlantic Apiculture and Extension Consortium (2020). The Colony and its Organization. Retrieved on July 15, 2020 from https://agdev.anr.udel.edu/maarec/honey-bee-biology/the-colony-and-its-organization/

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Living with Intention

Fri, 07 Aug 2020 16:44:00 GMT

Have you ever had one of those days? If so, then my hope is to inspire you to rewrite the narrative. Despite the side of the proverbial bed you’ve awoken, you have the power to decide the fate of your day, and perhaps your destiny. Personally, there are mornings where I wake up rested and ready, others where I wake up sore and sluggish. My choices are to either accept my waking tone and allow it to inform the rest of my day, or to consciously set an intention. I believe that we can orchestrate a mood, outlook, and daily experience of our desire.

By being intentional about our thoughts, actions, and emotional state, we align with our highest self. Intention setting is a pillar in modern day yoga and practiced, with breath, to unify the mind, body, and soul. Yoga philosophy is rooted in Indian scripture and can be found in ancient texts such as the Bhagavadgita, the Upanishads and the Yoga-sutras of Patanjali. One of the ancient beliefs, that inform current practicing yogis, is the idea that our destiny is decided by our deepest desires. Teachers and students of the practice will often create an intention, to connect with the inner-self. In Sanskrit the inner-self, spirit, or soul is called the Ᾱtman. Finally, for the yogi who has one foot in the Himalayas and the other in the daily grind, setting an intention allows the practitioner to carry their practice beyond the mat.

While yoga offers a spiritual approach to understanding the power of the mind, psychology offers another. Let’s consider the self-fulfilling-prophecy, a belief that comes true because it is believed to be so. In other words, how an individual perceives oneself or another, effects the outcome of the situation. As such, if I wake up feeling irritable and believe that a terrible day lies ahead, I am likely to be received unpleasantly, thereby gathering evidence to support my irritability, and ultimately reinforce my terrible day and mood. Another example of self-fulfilling prophecy is that of the placebo-effect. This phenomenon is typically observed during new medication trials where one group is given the medication being tested and the other is given an inert substance (i.e. a sugar pill), yet both groups experience benefits of the medication being tested. These examples illustrate the power of intention.

Still there are other approaches, such as psychoenergetic science, that consider consciousness, intention, emotion, and spirit, to be significant variables in one’s interaction with the word. Psychoenergenic scientist, Dr. William Tiller, conducts research to illustrate the science behind intention. He uses quantum physics, information entanglement theory, and other factors to explain how an intention manifests into physical reactivity.

In my opinion, while thoughts have the power to shape our well-being, and perhaps inform our destiny, solely setting an intention is not enough. Intention plus action equals change. Learning to become intentional about our health and well-being is a skill requires practice and commitment. Upon my coming into consciousness, I chose to connect with my inner-self and that of my physical and emotional state. Some days I have time for a quick stretch and a broad intention such as “I am kind” or “I have patience”. Other days, when I am feeling particularly called to, or in need of practice, I engage in a lengthier tuning-in process to understand what internal conflicts are manifesting in my physical body, and from there may set an intention such as “I chose forgiveness” or “let go”. Fortunately, setting an intention can be done at any point or at several points throughout the day. It’s like a reset button. Simply pause, take a few deep breaths, and connect to your truest desire.

References

Burgin, T. (2020). History of Yoga. Yoga Basics [Blog]. Retrieved on July 31, 2020 from https://www.yogabasics.com/learn/history-of-yoga/

Donager, W. (September 11, 2018). Encyclopaedia Britannica. Bhagavadgita Hindu Scripture. Retrieved on July 30, 2020 from https://www.britannica.com/topic/Bhagavadgita

The Editors of Encyclopaedia Britannica. (February 2, 2015). Encyclopaedia Britannica. Patanjali. Retrieved on July 30, 2020 from https://www.britannica.com/topic/Yoga-sutras

Miller-Wilson, K. (1996-2020). Self Fulfilling-Prophecy Example and the Psychology Behind Them. Your Dictionary. Retrieved on July 31, 2020 from https://examples.yourdictionary.com/self-fulfilling-prophecy-examples-psychology.html

Rogers, K. (August 29, 2019). Encyclopaedia Britannica (2020). Placebo-effect. Retrieved on July 30, 2020 from https://www.britannica.com/science/placebo-effect

Tiller, W. (2019). Dr. Tiller’s White Papers. The Tiller Foundation. Retrieved on 7, 27, 2020 from https://www.tillerfoundation.org/white-papers-1

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Post-pandemic Acceptance and Hope

Tue, 02 Jun 2020 22:51:00 GMT

Life as we know it, has been altered by the virus known as COVID-19. As a result, waves of grief continue to cascade onto nearly every shore of Earth in the aftermath of the 2020 pandemic. It seems that on a daily basis, as I learn to adjust to new realities, some lens continues to sharpen and a whole new scope of loss comes into focus. Beyond my sometimes narrow worldview, as I stop to think about the lives and livelihood of millions of others affected by hardship, my heart aches. And yet somehow, I am hopeful.

Despite all that we continue to lose, there is so much to be gained. In the midst of change, I utilize tools that allow me to remain grounded, connected, and forward focused. Firstly, I practice radical acceptance by developing the understanding that everything happening in the present moment, throughout my entire life, and within the entirety of the universe, was meant to be, just as it is. Including suffering. This concept of acceptance does not suggest that we must agree with injustice, accept unacceptable behavior, or give up our right to choose. Practicing radical acceptance does however provides us with the opportunity to find peace in our circumstances and perhaps even gratitude. Yes, even within the suffering.

Secondly, I explore spirituality and continue to develop my practice of connection. Through exploration of Eastern religions like Hinduism and Buddhism, I have deepened my knowledge of concepts of acceptance, compassion, gratitude, and love. I practice yoga and meditate regularly to quiet the mind, connect with my body, and trust in the protection and guidance of the universe. Spirituality is an integral aspect of my wellbeing.

As I accept the reality of my losses and the state of the world, I am able to lean into trusting that life is unfolding just as it was meant to. Perhaps we needed this pandemic to teach us to slow down and take a collective deep breath. Perhaps we needed to understand that so much is beyond our control, and that’s ok. Perhaps we needed to wake up to the fact that life, this way, is not sustainable.

From this space of stillness and suffering, I have found creativity and ingenuity as I reinvent life, relationships, and my future. I am hopeful. Psychological research on hope suggests that higher levels of hope correspond with greater well-being and enhanced interpersonal relationships. Research has also shown that we are more likely to achieve personal goals when we believe in our ability to achieve those goals. The consequences of the 2020 pandemic are a reminder that we must redefine our future if we are to sustain life on this planet. I trust that my higher powers will guide me with love, and that it is my responsibility to continually evolve to my highest self. I am hopeful that acceptance and hope will continue to translate into the creative establishment of new norms as we collectively define a more compassionate, responsible, and sustainable existence.

References

Horne, C. (July 8, 2020). What is Radical Acceptance and How Can it Help Me? [Blog post]. Retrieved from https://www.betterhelp.com/advice/therapy/what-is-radical-acceptance-and-how-can-it-help-me/

O’Brian, B (April 23, 2019). What are the Four Noble Truths of Buddhism? [Blog post]. Retrieved from https://www.learnreligions.com/the-four-noble-truths-450095

Rand, K. L. and Cheavens, J. S. (September 2012). Edited by Shane J. Lopez and C.R. Snyder. “Hope Theory” Oxford Handbooks Online. Retrieved from https://www.oxfordhandbooks.com/view/10.1093/oxfordhb/9780195187243.001.0001/oxfordhb-9780195187243-e-030

Snyder, C.R. (2002). Hope Theory: Rainbows in the Mind. Psychological Inquiry Vol. 13, No. 4, pp. 249-275. Retrieved from https://www.jstor.org/stable/1448867?seq=1

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