Posts tagged meditation
Self-Care :: Support For Traumatic Stress + Loss

Whether you're struggling to manage challenging life-events, a trauma or accident, loss and grief or any kind of transition that causes you distress or destabilization, it's helpful to understand that your feelings, emotions and behaviors are a normal reaction to extreme or disturbing events. As a psychotherapist who uses EMDR therapy, supportive work and a focus on helping clients develop healthier coping skills, I'm happy to share tips to support you as you move through difficult times. What helps?

  • Allow yourself to acknowledge and accept that you're experiencing something difficult and that your reactions are normal, but that you can manage. Remind yourself about how you've handled difficult situations in the past. What healthy skills did you call upon previously to help you cope during stressful times?
  • Ask for help. This is hard for many, but people can be quite kind when it comes to supporting others. This also requires that you allow yourself to receive help and manage feelings of shame related to needing help.
  • Take exquisite care of yourself, when you can. Show self-compassion and practice self-care. Giving yourself permission for a "time out" can help you feel stronger and more resilient
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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

#shrinkthinks DBT DIY :: Making A Distress Tolerance Kit For Healthier Coping

Whether you're trying to manage eating disorder symptoms or alcohol/substance abuse problems, creating a "coping skills" toolbox--a place to keep things that can help you feel calmer and more grounded is a practical and helpful tactic in supporting your recovery goals. Instead of using symptoms and negative behaviors, turning to your toolbox can give you other options that immediately engage your five senses and include healthier distractions, self-soothing strategies and making different choices in the moment!

TOOLBOX TIPS

What you will need for your self-regulation and coping toolbox:

  • Tactile (something to feel) - textures, warm or cold objects, stuffed animal, stress ball, the ground beneath your feet

  • Visual (something to see or look at) - flowers, photos, art, vivid colors

  • Auditory (something to hear) - music, focusing on sounds in the environment, meditation guides, books on tape

  • Olfactory (something to smell) - essential oils, perfume, candles

  • Gustatory (something to taste) - gum, mints, sweet or sour candies

DISTRACTION TIPS

How to Distract yourself when you have the urge to reward yourself in negative ways or when you have self-destructive urges:

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Observe Your Thoughts And Reduce Anxiety: DBT Skills For Life

Find a comfortable spot to sit, either seated or lying down. Take a moment to focus on softening your body and releasing any tension in your shoulders. Close your eyes.

Focus your attention on your breathing. Observe what it feels like to be "in" your body, in this moment, as you slowly breath in and then breathe out.  As you spend a few minutes here, Imagine that you are “riding the wave” of your own breath. You feel safe.

Next, shift your attention to your thoughts. Begin to notice your thoughts. They are just thoughts. Nothing to do in this moment but

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

#shrinkthinks - The Good Life

You can read lots of self-help books and pay thousands of dollars in workshops and webinars, but in my opinion, a happy, healthy, well-balanced life can be achieved by paying attention to the following: Sleep, meditation, nutrition, love, exercise and play. #wisewords

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Finding The Calm - An Emotion Shifting Meditation

I’ve borrowed this exercise from EMDR therapy, and it is one that I use regularly. It's not EMDR, but has elements of the EMDR resourcing protocol, and it may help you find safe, nurturing, protective places, experiences and people to create a sense of calm in your nervous system. It will hopefully give you a new skill and guide you towards finding a more positive emotional state, now and in future situations. Give it a try. First, find a comfortable position, either lying down or seated. Allow your body to feel fully supported and melt into this state of relaxation.

Next, think of a person, place or past experience that you associate with feeling happy, safe and well. This could be anything really — a cherished person, a childhood pet, a meal with a friend, a hike through the woods, a favorite vacation spot, playing with a puppy or any fond memory. It should be relatively conflict free. Don’t feel bad if this is hard for you. Some people haven’t had many positive experiences because of neglect or trauma. If this is you, it can be helpful to create an imaginary person or image that evokes a sense of calm in the mind and body. It might be a garden of your own making or you may create a person in your mind that embodies all the qualities you would need to help you feel protected and nurtured.

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

OM On Wall Street: David Lynch Foundation & TM

Stressed-out finance and Wall Street folks can find their inner bliss or just a more relaxed version of themselves (with the added benefit of lower blood pressure!) thanks to the David Lynch Foundation. The organization is introducing Transcendental Meditation or TM to the world of finance. Learn more about their initiatives with at-risk populations and many contributions to a more peaceful, present and focused way of being in the world here... David Lynch Foundation

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Get Out Of Overdrive: Managing Your Anxiety

You don't need to hit rock bottom to finally get serious about finding ways to end feeling anxious and strung-out. There is nothing heroic or magical about living in a state of overdrive -- yes to everything, you over-extenders, super-producers, deadline junkies, caffeine & adrenaline high seekers (you know who you are!) -- you will crash, it's just a matter of time. Millions of adults suffer from anxiety disorders, according to the Anxiety Disorders Association of America. Some individuals will begin anti-anxiety medications for the first time, while many sufferers are now dependent on anxiolytics, like Xanax, to fall asleep and to manage their anxiety throughout the day. As a therapist who treats anxiety and mood disorders, I know how helpful antidepressants and anti-anxiety medications can be for many. Without these pharmacological interventions, many would suffer serious, debilitating symptoms. Not a great way to live managing symptoms 24/7. I'm not knocking medication, but one problem that I've observed, is that, because of the ease of medication, anxiety sufferers fail to to try or develop helpful techniques or natural remedies first, before reaching for a pill. Many have difficulty tolerating discomfort and they've learned to find quick fixes as a solution. However, there are those who, armed with a little patience and motivation can learn the skills that can help them take control of their symptoms.

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

On Listening

You need not leave your room. Remain sitting at your table and listen. You need not even listen--simply wait. You need not even wait. Just learn to become quiet, and still and solitary. The world will freely offer itself to you to be unmasked. It has no choice. It will roll in ecstasy at your feet. ~Franz Kafka

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Urban Zen Integrative Therapy Program Launches at Omega

(by Kim Seelbrede, originally posted on urbanzen.org)

Are you a yoga instructor looking for a deeper connection to your students as well as your personal practice? Perhaps like many healthcare professionals, you feel challenged by the demands, both physical and emotional, of caregiving? This 300-hour advanced training at Omega is a special opportunity for yoga teachers, nurses, doctors, and allied healthcare workers to experience cutting-edge medicine led by some of the nation’s leading instructors. I’m excited to share with you the Urban Zen Integrative Therapy Program, New York Masters Program, which I’ve been honored to participate in as a student, practitioner and mentor. Imagine a health-care system where the patient is treated, not just the disease. A system where complementary healing modalities such as yoga therapy, Reiki, essential oil therapy, nutrition, and contemplative care are integrated fluidly into mainstream medicine in a holistic approach

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Nurse Heal Thyself

(by Kim Seelbrede, originally posted on urbanzen.org October 2010) 

As snowflakes whispered against the backdrop of the mountains, student nurses from around the country gathered to participate in the 59th annual National Student Nurses Association (NSNA) convention held in Salt Lake City. Urban Zen Integrative Therapy (UZIT) sessions were offered to the student nurses in The Sanctuary, which was generously provided by Johnson & Johnson. This sublime healing space allowed many nurses to experience, for the first time, the exquisite healing modalities offered by the Urban Zen Integrative Therapists. Introducing nurses to the concept of self-care was our mission; powerful, moving and comforting were but a few of the words participants used to describe their restorative sessions.

Maintaining calm in the chaos was no easy feat as hundreds of nurses waited patiently for their sessions. Once inside the soothing environment, students were given permission

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.

Self Care, Self Love

You, like many, may be the foundation in your life, and when you crumble, everything around you falls apart, Does this sound about right? Everyone talks about wellness, but what does that actually mean? Wellness is about taking a pro-active approach,  responsibility for and being accountable for your own state of health. It includes living consciously and with intent. It is working towards the goal of finding a recipe for balance in your life that allows you to fully engage in work, family, relationships and most importantly, your relationship with yourself. If your reserves are depleted, then you cannot work and play at full capacity. Wellness is a choice and making healthier choices is within your control. It is a decision to move toward optimal health and a lifestyle that you design to achieve your highest potential for health and well being. Like most of us, you just need some guidance and support. It's difficult to know where to start on your own and even harder to stay committed and following through with the process.

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Kimberly Seelbrede, LCSW is a New York City Psychotherapist + Consultant who splits her time between Manhattan and Santa Fe, providing online therapy to individuals and couples. With extensive training and experience, she provides psychological consultation, psychotherapy, EMDR therapy and executive coaching to a range of clients including VIP's + high-profile clients. As a women's emotional health + relationship expert, her specialties include: anxiety, depression, trauma resolution, addictions, relationship, intimacy and sexual concerns, health + autoimmune issues, loss + grief and women's mentoring. She enjoys writing, photography, yoga, meditation, travel and really good key lime pie. She lives with her husband, psychologist, scholar and mindfulness expert John Chambers Christopher. For more, subscribe to her newsletter or connect with her on Instagram, Facebook, Twitter, Psychology Today, EMDRIA and her personal websites KimSeelbrede.com, Santa Fe Integrative Psychotherapy or Well+Being Blog.