Take Control of Anxiety

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 manage anxiety throughout the day. As a therapist who treats anxiety and mood disorders, I know how helpful antidepressants and anti-anxiety medications can be. Without these pharmacological interventions, many would suffer serious and disabling symptoms. One problem I’ve observed, is that because of the ease of medication, anxiety sufferers fail to learn the skills that can help them take control of their symptoms, leaving them unprepared down the road. For those willing to make some lifestyle changes,  I offer these helpful tips.

• Learn to breathe –  People prone to anxiety tend to take rapid, shallow breaths that come directly from the chest. This type of breathing is called thoracic or chest breathing which can upset the oxygen and carbon dioxide levels in the body, resulting in increased heart rate, dizziness, tingling sensations, muscle tension, agitation and other physical sensations. These strange body sensations that anxiety sufferers experience lead to more anxiety and the concern that something bad is happening to the body. Learn to replace shallow breathing with diaphragmatic breathing. It does work, however you need to practice this and don’t give it up when your symptoms disappear.  Proper breathing slows down or stops the fear response, but you need to make it a habit. Keep it simple in the beginning, a few minutes at a time and several times a day until you get the hang of it. You can google this on your own or use this link to learn how to practice abdominal breathing.
• Meditation - Learn to meditate by taking a class, private instruction or by using a guided meditation tape.  You don’t need to meditate for an hour to see benefits, ten minutes daily can support your emotional health. Mindfulness is a wonderful practice to help with generalized anxiety disorder or GAD. I found this helpful, how-to on the Psychology Today Blog.
• Progressive Muscle Relaxation – Fear, dread, rumination and the attendant muscle tension can all be reduced by learning PMR.  Once you learn this relaxation response and have some practice under your belt, you can combat anxious thoughts by remembering how you felt during your relaxation session.  When you begin worrying, remind yourself it’s just your “worry brain” and this is your cue to practice the relaxation techniques.  You can learn about PMR here.
• Rumination – If you are tormented by problems and issues, commit your worries to paper then put it in a desk drawer or box to be dealt with at a later time.  The goal is to contain the problems, if even temporarily, to quiet the mind.
• Challenge your thoughts - Thought-stopping is a helpful cognitive therapy technique for interrupting disturbing thoughts and ruminations.  In order for this to be effective, you must do this every time you feel interrupted by persistent thoughts. When you stop an automatic thought, you then replace it with a more realistic, rational thought.  You may need to do this hundreds of times daily, just so you know.  To learn more about thought-stopping visit about.com or WebMD.
• Make a plan – Sometimes it helps to set a timer and plan a “worry” session.  This begins with identifying the issue, then prioritizing and taking care of only what is necessary. What needs to be addressed now?  Next, determine a time when you will revisit the issue (next week, next month) then record the scheduled time in your calendar.  If the issues bubbles up before that time, and it likely will,  say stop (because you’ve already put in the fret-time) and distract yourself with other thoughts.
• Identify triggers –  Triggers are people, thoughts or situations that send anxiety sufferers into panic mode. Making the choice to eliminate triggers as well as working through problems or dilemmas in a logical, productive way can reduce the impact of a particular trigger.
• Find the funny - Whatever it takes, find a way to laugh.  Laughing discharges tension.  In therapy, I often make this a treatment goal and suggest that my patients make time for play and fun.  Many adults have a tough time with this, so it’s important to help fun-deprived people explore any resistance to fun and relearn this long-forgotten aspect of themselves.
• Lifestyle and chemicals - Remove them (not fun, I know), but you will feel better if you reduce or eliminate coffee, alcohol, tobacco and sugar.  Many drink to relax and reduce anxiety, but is actually a depressant which leads to mood and anxiety problems.
• Exercise regularly – The Mayo Clinic suggests exercising on most days of the weeks to improve health and emotional problems. Walking, dancing, yoga and tai chi are all good choices to support emotional health
• Improve your diet – Eat a healthy, balanced diet. Proper nutrition and eating before blood sugar tanks is key to warding off anxiety and potential related problems such as heart palpitations and hyperventilation. According to this article in Psychology Today, Omega 3 fatty acids may play a role in reducing anxiety, so power up the nutrition.
• Learn to self-soothe – Read a good book, enjoy a hot bath, call a friend, dance, play a game or listen to music to help you manage your anxiety. Load your iPod and playlists with relaxing tunes for chill time.  A bookshelf favorite of mine, and I love to loan, is 50 Ways to Soothe Yourself Without Food  by Susan Albers, PsyD. This book is not just for individuals with eating disorders, and is packed with healthy, helpful actions that support positive self-esteem and increase control over many symptoms including anxiety.
• Aromatherapy – Essential oils have a molecular structure that makes it easy for them to enter the olfactory system, via the nose, which signals the limbic system to release important neurochemicals that affect mood and relaxation. Some helpful oils to support relaxation are lavender, orange, bergamot, frankincense, sandalwood, clary sage, vetiver and rose. A favorite book AromaYoga by Tracy Griffiths and Ashley Turner  is a wonderful resource for anyone interested in learning about essential oils and how to enhance their yoga and wellness practice.
• Get plenty of  restful sleep – The effects of poor sleep quality and insomnia can compound over time interfering with coping abilities and increasing anxiety.

There is an abundance of evidence that suggests that anxiety disorders run in families. Whether nature, nurture or some combination, left untreated, anxiety can worsen leading to impaired daily functioning including school, work, social activities,  relationship problems, panic attacks and even agoraphobia. People who suffer from an untreated anxiety disorder often tend to suffer from other psychological disorders, such as depression, and they have a greater tendency to abuse alcohol and other drugs. Common signs of anxiety include:  restlessness, difficulty concentrating, fatigue, irritability, muscle tension, sleep disturbances and changes in personality such as isolation. No need to suffer in silence.  Ask for help. Therapist in New York City for anxiety and depression and stress, psychotherapist New York for eating disorders and addiction therapy Manhattan, New York Psychologist for anxiety treatment, CBT therapy for anxiety, therapist for anxiety attacks panic New York NY

Rewiring Your Brain

What is your emotional style, and is it possible to transform your emotional life through such mental practices as mindfulness, DBT and Cognitive Behavioral Therapy? You may remember from science class that the prefrontal cortex is the seat of reason, judgment, planning and other executive functions. You might also remember that emotions originate in the primitive, lesser evolved area of the brain know as the amygdala, or more broadly, the limbic system. The amygdala is responsible for fight-or-flight stress responses and negative emotions among other things. Research now shows us that the prefrontal cortex and the amygdala are more connected than previously thought owing to a large bundle of neurons running between certain regions of the prefrontal cortex and the amygdala.

•  “The more axons you have connecting one neuron to another between the prefrontal cortex and the amygdala, the more resilient you are. The less of this “white matter”—that is, the fewer the highways leading from the prefrontal cortex to the amygdala—the less resilient you are.”

What this means is that we can learn to strengthen the neuronal highways between the prefrontal cortex (especially the left region) and the amygdala to improve our emotional style, resilience, mood and depression by using mental practices that promote neuroplasticity. If you’re interested in learning about strengthening connections between neurons (neuroplasticity) and neurobiology of emotions and resilience, enjoy this Newsweek article,  The New Science of Feelings which is based on Dr. Davidson’s research and book The Emotional Life of Your Brain by Richard J. Davidson, Ph.D., and Sharon Begley.

http://www.thedailybeast.com/newsweek/2012/02/19/tired-of-feeling-bad-the-new-science-of-feelings-can-help.html Therapist New York City Psychotherapist NYC for anxiety, depression, PTSD, stress, trauma, OCD, panic disorder, addictions, eating disorders Kimberly Seelbrede

Mindfulness in Every Bite

Mindfulness is being used by therapists, psychologists and MD’s to treat many physical and psychological problems including anxiety, stress, PTSD, depression, chronic pain, borderline personality disorder (BPD), addictions and eating disorders (ED’s). Therapists who work with complicated disorders such as ED’s find that patients often show an incomplete response to treatment, revealing a need for additional interventions to provide support, skills, and ultimately, symptomatic relief. Eating disorders are associated with significant dysfunction and/or distress including anxiety symptoms, mood disturbance, substance abuse, and physical complications. The most widely researched treatments for eating disorders are based on cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT) and interpersonal therapy, which all have strong empirical support for success in the treatment of BED and BN. Mindfulness-based interventions are well-suited to address disordered eating, particularly Bulimia Nervosa (BN) and Binge Eating Disorder (BED), as a stand alone treatment or an adjunct to other forms of ED treatments.

What is mindfulness? The practice of mindfulness provides individuals with a heightened ability to simply “have” and “observe” emotions, feelings, behaviors and experiences and to disengage from automatic and often dysfunctional reactivity.  The result is a more balanced sense of self which allows the practitioner to develop a healthier, more balanced relationship with their bodies and their eating. Individuals become more mindful of the enjoyment and satisfaction that can be obtained from the quality of food, rather than the quantity, which also appeals to chronic dieters.  To learn more about how to practice mindfulness visit DukeHealth.org and enjoy these articles from The New York Times Mindful Eating as Food for Thought and The Wall Street Journal Putting an end to Mindless Munching

Reconnecting – Emotionally Focused Therapy for Couples

If you’d like to improve communication, increase intimacy and closeness, stop fighting and renew the spark of earlier feelings, then Emotionally Focused Therapy can work for you!

What is Emotionally Focused Therapy for couples? Emotionally Focused Therapy (EFT) is a short-term psychotherapy method for couples, and considered one of the most effective approaches to marriage and couples therapy. The goal of EFT is the reconnection between partners and is based on well-tested theory and decades of research and clinical practice.

How does EFT work? EFT focuses on what makes relationships distressed and provides a map to heal the patterns and wounds that are a destructive force in many relationships. EFT helps couples by working to strengthen attachment bonds which leads to an experience of belonging, comfort, safety and acceptance with each other. As this happens, couples feel increasingly confident in their ability to effectively solve problems, resolve negative repetitive fights and patterns, dissolve feelings of distance and disrespect and learn effective ways to lovingly work together to face future challenges.  EFT is effective because it builds  and supports emotional responsiveness in couples which leads to feelings of connection, safety, security and happiness.

What is the course of treatment with EFT therapy? EFT is a short-term therapy experience unlike typical relationship counseling that can last for years. In EFT, research studies show that over 70% of couples improved their relationship, moving from distressed to happy in 15 – 20 sessions.  Over 90% of couples experienced significant improvement in their relationship.

EFT was developed by Sue Johnson and Les Greenberg and is based on John Bowlby’s Attachment Theory and research.   

What four leading experts say about EFT:

“EFT is a proven road map to the process of change in couples therapy.”  John M. Gottman, Ph.D., world-renowned marriage expert, cofounder of the Seattle Marital and Family Institute, Professor of Psychology, University of Washington, and bestselling author of The Seven Principles for Making Marriage Work. (www.gottman.com)

“EFT is one of the best documented, most substantive and well researched approaches to couple therapy.” Alan S. Gurman, Ph.D., Emeritus Professor of Psychiatry and Director of Family Therapy Training, University of Wisconsin Medical School, and a leading authority on the clinical practice of couple therapy.

EFT is “one of the few approaches to marital therapy that has been proven to be effective.”  Jay Lebow, Ph.D., LMFT, ABPP, Past President, Division of Family Psychology, American Psychological Association (www.apa.org); Research Consultant, The Family Institute, Northwestern University (www.family-institute.org).

“Rigorous studies during the past fifteen years have shown that 70 to 75 percent of couples who go through EFT recover from distress and are happy in their relationships. The results appear lasting, even with couples at high risk for divorce.”  Dr. Sue Johnson, Professor of Clinical Psychology, University of Ottawa; Director of Ottawa Couple and Family Institute and International Centre for Excellence in Emotionally Focused Therapy (www.iceeft.com); Research Professor, Alliant University (www.alliant.edu). New York City therapist Kimberly Seelbrede provides couples therapy, marriage counseling, relationship counseling, couples counseling, pre-marital counseling, singles and couples workshops, help with divorce, relationship guidance, healing from infidelity as well as help with dating, love and communication skills. Kimberly Seelbrede provides individual therapy in New York City, counseling, grief and bereavement counseling, substance abuse counseling, addiction therapy,  support for individuals and couples coping with infidelity, life transitions, plus support for couples facing intimacy issues following prostate cancer, breast cancer, sexual problems including impotence (erectile dysfunction [ED]). She also provides family therapy, psychotherapy, divorce counseling, counseling for affairs, drug abuse, stress management, communication skills, EMDR therapy in New York and Emotionally Focused Therapy 

Are We Okay?

Many couples begin relationship counseling because of sexual desire problems.  In fact, most couples experience desire problems at some point in their relationships. There are often biological, psychological and social reasons behind desire issues that make sex less than sizzling for couples. Many with low sex drive may actually have performance and anxiety-related difficulties. Other desire-sapping problems include hormonal deficiencies (low testosterone, estrogen), medication side effects (antidepressants, antihypertensives), unresolved anger and general physical problems related to aging. These are real problems that may be resolved by visiting your primary care physician or talking with a therapist who can help you sift through the issues and make a medical referral if necessary. Okay, so you’ve pretty much ruled out any emotional and physical problems that may have contributed to your lack of desire, and you and your sweetheart still aren’t feeling the heat.  What if you are a happy, healthy couple who experiences desire problems? This article from Psychology Today offers an interesting view of the issue that may lay to rest the notion that there is something “wrong” with you and your beloved.

Coaching For Success

Whether it’s falling in love, finding your dream job, losing weight, earning more money, enhancing your communication style or reaching your potential, enlisting the support of a life coach can help you define and reach your goals. Who chooses a life coach over a therapist? Many clients opt for the coaching model rather than the therapy model because they don’t feel they need therapy. For these clients, action and positive results are desired, and quickly!  Having a coach help you uncover blocks, as well as encourage, support and guide you is a powerful resource. Few regret the choice to hire a life coach.

Using communication, honesty, accountability and identifying the goals that really inspire you, life coaching helps you move beyond self-limiting thoughts and behaviors and towards your vision of how you would like your life to unfold. I support my life coaching clients to move through self-defeating thoughts, negative self-concepts and other obstacles that interfere with success and happiness. Your coaching program is customized to meet your needs and lifestyle, on your terms.

How the coaching process works: 

Winter Gloom Is Upon Us

Seasonal affective disorder occurs when a lack of sun disrupts the body’s circadian and serotonin cycles. It is a real form of depression. Seasonal affective disorder is considered a form of recurrent major depressive disorder by the American Psychological Association (APA).  It usually begins in the fall, with symptoms worsening during the winter months, and improving in the spring and summer.  People often seek the help of a therapist or enter psychotherapy in an effort to ease their symptoms. Many often turn to medication and alternative treatments such as light therapy.  If you’re feeling sad and blue this season, learn more about getting the help you need and some available options.  Read more from The Doctor Will See You Now New York, NY therapist for anxiety, phobias, emdr, social anxiety, depression, ocd, self-esteem, relationship problems, couples therapy, sexual problems, addiction therapy, psychotherapy for adolescents, teens psychologist, manhattan, downtown, upper east side

Crisis Therapy and Counseling for Individuals and Couples

A crisis is defined as a situation or event where the person feels overwhelmed and/or is unable to cope. In crisis counseling, a therapist works to provide mental health support to his/her client. The events that trigger this crisis can run the gamut from developmental issues (such as going through puberty), accidents, marital issues, infidelity,  job loss to the death of a loved one. Crisis counseling can help individuals deal with the crisis by offering assistance, support and much needed guidance.

Solution Focused Brief Therapy

“What might your life look like if you didn’t have this problem?”

Solution focused brief therapy (SFBT), often referred to as simply ‘solution focused therapy’ or ‘brief therapy’, is a type of talking therapy that is based upon social constructionist philosophy. It focuses on what clients want to achieve through therapy rather than on the problem(s) that made them seek help. The approach does not focus on the past, but instead, focuses on the present and future. The therapist/counselor uses respectful curiosity to invite the client to envision their preferred future and then therapist and client start attending to any moves towards it whether these are small increments or large changes. To support this, questions are asked about the client’s story, strengths and resources, and about exceptions to the problem.

Solution focused therapists believe that change is constant. By helping people identify the things that they wish to have changed in their life and also to attend to those things that are currently happening that they wish to continue to have happen, SFBT therapists help their clients to construct a concrete vision of a preferred future for themselves. The SFBT therapist then helps the client to identify times in their current life that are closer to this future, and examines what is different on these occasions. By bringing these small successes to their awareness, and helping them to repeat these successful things they do when the problem is not there or less severe, the therapists helps the client move towards the preferred future they have identified.

Solution focused work can be seen as a way of working that focuses exclusively or predominantly at two things. 1) Supporting people to explore their preferred futures. 2) Exploring when, where, with whom and how pieces of that preferred future are already happening. While this is often done using a social constructionist perspective the approach is practical and can be achieved with no specific theoretical framework beyond the intention to keep as close as possible to these two things.

~Wikipedia

One of the main tools of solution-focused therapy is the “Miracle Question.” In this query, a therapist will ask a question designed to hone in on a feasible, effective solution. The client will be asked to imagine how he would feel if he woke up to find that his problem was gone. This question leads to an exploration of what steps the client would take and what changes could be observed if this “miracle” occurred.

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative yoga therapist with a private practice in New York City, downtown near Union Square/Flatiron and on the Upper East Side of Manhattan.

I provide therapy, EMDR, hypnotherapy, mind/body techniques, coaching and stress management for individuals, couples and groups. I help clients overcome obstacles such as conflicts and lifestyle habits that are preventing them from healthy and satisfying relationships, enhanced self-esteem and happiness.  My specialities include: anxiety; phobias; depression; relationship issues; marriage counseling,  career issues; stress management; coping skills; performance enhancement for career and performance; creative blocks; bereavement and loss; post traumatic stress disorder (PTSD); addictions and substance abuse recovery support; codependency; smoking cessation; weight issues; pain management; major life transitions.

I am a licensed psychotherapist/therapist in NYC. My professional credentials include a graduate degree from New York University, post-graduate psychodynamic psychotherapy training, advanced EMDR training from EMDRIA,  integrative yoga therapy training from the Urban Zen Foundation. You can follow Kim Seelbrede’s psychology, yoga and health-related tweets on Twitter or friend her on Facebook. Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. www.kimseelbrede.com

CBT Therapy: Behavior and Thought Changing Therapies That Work

Gaining insight and self-awareness does not always lead to change, therefore cognitive behavior therapy (CBT) is a useful technique. therapist in New York City Kimberly Seelbrede

Cognitive-behavioral therapy is a type of treatment that involves evaluating the way a client thinks and feels from situation to situation, with the goal of helping him/her identify faulty thinking patterns that were learned earlier in life. Cognitive-behavioral therapy includes assignments, tasks and strategies designed to help the client re-evaluate his/her core beliefs and thought patterns, allowing for a more informed decision as to whether these beliefs are accurate.

Cognitive-behavioral therapy also includes specific elements aimed at changing behavioral responses. CBT incorporates stress reduction techniques and goals and may include exercises in relaxation, visualization and meditation/mindfulness. CBT therapy also provides concrete solutions for problem solving, time management and increased attention span and focus. CBT can be very helpful for clients who wish to lose weight, begin dating or change careers by helping them with time management skills, goal establishment and support for uncovering self-defeating habits and patterns that will interfere with progress.

Cognitive-behavioral therapy is evidence-based and supported by a large body of research indicating it is quite effective in treating a variety of emotional problems. CBT may be integrated into other types of therapy for greater treatment success.

More about CBT 

Cognitive behavioral therapy (or cognitive behavioral therapies or CBT) is a psychotherapeutic approach that aims to solve problems concerning dysfunctional emotions, behaviors and cognitions through a goal-oriented, systematic procedure. The title is used in diverse ways to designate behavior therapy, cognitive therapy, and to refer to therapy based upon a combination of basic behavioral and cognitive research.

There is empirical evidence that CBT is effective for the treatment of a variety of problems, including mood, anxiety, personality, eating, substance abuse, and psychotic disorders. Treatment is often manualized, with specific technique-driven brief, direct, and time-limited treatments for specific psychological disorders. CBT is used in individual therapy as well as group settings, and the techniques are often adapted for self-help applications. Some clinicians and researchers are more cognitive oriented (e.g. cognitive restructuring), while others are more behaviorally oriented (in vivo exposure therapy). Other interventions combine both (e.g. imaginal exposure therapy).

CBT was primarily developed through a merging of behavior therapy with cognitive therapy. While rooted in rather different theories, these two traditions found common ground in focusing on the “here and now”, and on alleviating symptoms. Many CBT treatment programs for specific disorders have been evaluated for efficacy and effectiveness; the health-care trend of evidence-based treatment, where specific treatments for symptom-based diagnoses are recommended, has favored CBT over other approaches such as psychodynamic treatments. In the United Kingdom, the National Institute for Health and Clinical Excellence recommends CBT as the treatment of choice for a number of mental health difficulties, including post-traumatic stress disorder, OCD, bulimia nervosa, and clinical depression, and for the neurological condition chronic fatigue syndrome/myalgic encephalomyelitis.

The particular therapeutic techniques vary within the different approaches of CBT according to the particular kind of problem issues, but commonly may include keeping a diary of significant events and associated feelings, thoughts and behaviors; questioning and testing cognitions, assumptions, evaluations and beliefs that might be unhelpful and unrealistic; gradually facing activities which may have been avoided; and trying out new ways of behaving and reacting. Relaxation, mindfulness and distraction techniques are also commonly included. Cognitive behavioral therapy is often also used in conjunction with mood stabilizing medications to treat conditions like bipolar disorder. Its application in treating schizophrenia along with medication and family therapy is recognized by the NICE guidelines (see below) within the British NHS.

Going through cognitive behavioral therapy generally is not an overnight process for clients. Even after clients have learned to recognize when and where their mental processes go awry, it can in some cases take considerable time or effort to replace a dysfunctional cognitive-affective-behavioral process or habit with a more reasonable and adaptive one.

~Wikipedia

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative yoga therapist with a private practice in New York City, downtown near Union Square/Flatiron and on the Upper East Side of Manhattan.

I provide therapy, EMDR, hypnotherapy, mind/body techniques, coaching and stress management for individuals, couples and groups. I help clients overcome obstacles such as conflicts and lifestyle habits that are preventing them from healthy and satisfying relationships, enhanced self-esteem and happiness.  My specialities include: anxiety; phobias; depression; relationship issues; marriage counseling,  career issues; stress management; coping skills; performance enhancement for career and performance; creative blocks; bereavement and loss; post traumatic stress disorder (PTSD); addictions and substance abuse recovery support; codependency; smoking cessation; weight issues; pain management; major life transitions.

I am a licensed psychotherapist/therapist in NYC. My professional credentials include a graduate degree from New York University, post-graduate psychodynamic psychotherapy training, advanced EMDR training from EMDRIA,  integrative yoga therapy training from the Urban Zen Foundation. You can follow Kim Seelbrede’s psychology, yoga and health-related tweets on Twitter or friend her on Facebook. Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. www.kimseelbrede.com

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Psychodynamic Psychotherapy: Past And Present

As long as a man stands in his own way, everything seems to be in his way. ~Ralph Waldo Emerson

Psychodynamic psychotherapy, often called “psychoanalytic” or “dynamic” therapy is based on the premise that past experiences shape the present. According to the psychodynamic therapy model, the way in which an individual solves relationship issues early on can profoundly influence the formation of that individual’s adult personality.

At any early life stage, a person may have become “stuck” in a way of reacting or problem solving that is maladaptive in the present. As an adult, these same limiting patterns and dynamics often play out, getting repeated reflexively and automatically. These patterns interfere with the client’s ability to have healthy, intimate relationships with others as well as demonstrate resilience in the face of rejection. Unresolved development issues can prevent the individual from fully and spontaneously experiencing his/her true feelings which can lead to dissatisfaction in many areas such as relationships and career. Despite an individual’s mature exterior and successes in many areas of life, their rigid and repetitive patterns interfere with personal growth and the ability to lead a passionate, fulfilling life. Psychodynamic, insight-oriented therapy seeks to make conscious many of these patterns of behaviors that have previously been out of awareness for clients.  Some of the newer types of psychodynamic therapies are relational analysis, self psychology and object relations therapy.

Psychodynamic psychotherapy is a form of depth psychology, the primary focus of which is to reveal the unconscious content of a client’s psyche in an effort to alleviate psychic tension. In this way, it is similar to psychoanalysis, but psychodynamic therapy tends to be briefer and less intensive than psychoanalysis. It also relies on the interpersonal relationship between client and therapist more than other forms of depth psychology. In terms of approach, this form of therapy also tends to be more eclectic than others, taking techniques from a variety of sources, rather than relying on a single system of intervention. It is a focus that has been used in individual psychotherapy, group psychotherapy, family therapy, and to understand and work with institutional and organizational contexts.

Although psychodynamic psychotherapy can take many forms, commonalities include:

• An emphasis on the centrality of intrapsychic and unconscious conflicts, and their relation to development.
• Seeing defenses as developing in internal psychic structures in order to avoid unpleasant consequences of conflict.
• A belief that psychopathology develops especially from early childhood experiences.
• A view that internal representations of experiences are organized around interpersonal relations.
• A conviction that life issues and dynamics will re-emerge in the context of the client-therapist relationship as transference and counter-transference.
• Use of free association as a major method for exploration of internal conflicts and problems.
• Focusing on interpretations of transference, defense mechanisms, and current symptoms and the working through of these present problems.
• Trust in insight as critically important for success in therapy.

~Wikipedia

Latest Research in Psychotherapy:

The premier journal in psychology, The American Psychologist, published (February, 2010) an article by University of Colorado researcher Jonathan Shedler, Ph.D. that challenges prevailing thinking about psychotherapy by using multiple sophisticated meta-analyses of psychodynamic therapy and other psychological and pharmacological treatments.  In “The Efficacy of Psychodynamic Psychotherapy,” Shedler states ”Empirical evidence supports the efficacy of psychodynamic psychotherapy. Effect sizes for
psychodynamic psychotherapy are as large as those reported for other therapies that have been actively promoted as “empirically supported” and “evidence based.” Additionally, patients who receive psychodynamic therapy maintain therapeutic gains and appear to continue to improve after treatment ends.” Here is a link to Shedler’s article: http://www.apa.org/pubs/journals/releases/amp-65-2-shedler.pdf.

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative yoga therapist with a private practice in New York City, downtown near Union Square/Flatiron and on the Upper East Side of Manhattan.

I provide therapy, EMDR, hypnotherapy, mind/body techniques, coaching and stress management for individuals, couples and groups. I help clients overcome obstacles such as conflicts and lifestyle habits that are preventing them from healthy and satisfying relationships, enhanced self-esteem and happiness.  My specialities include: anxiety; phobias; depression; relationship issues; marriage counseling,  career issues; stress management; coping skills; performance enhancement for career and performance; creative blocks; bereavement and loss; post traumatic stress disorder (PTSD); addictions and substance abuse recovery support; codependency; smoking cessation; weight issues; pain management; major life transitions.

I am a licensed psychotherapist/therapist in NYC. My professional credentials include a graduate degree from New York University, post-graduate psychodynamic psychotherapy training, advanced EMDR training from EMDRIA,  integrative yoga therapy training from the Urban Zen Foundation. You can follow Kim Seelbrede’s psychology, yoga and health-related tweets on Twitter or friend her on Facebook. Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. www.kimseelbrede.com  therapist, psychotherapist, psychologist new york city, nyc therapist and therapy for depression, anxiety, addictions, self-esteem, sexual problems, phobias, panic attacks, trauma, emdr therapist

Light Therapy for Seasonal Affective Disorder SAD

More than 8 million people live in New York City and some of them are SAD, all winter long.  As the October leaves begin to change and glide from their branches the days become increasingly shorter and darker. This is when many people begin to feel the nudge of Seasonal Affective Disorder or SAD. This is the season when many seek the help of a mental health professional such as a psychotherapist or psychologist. Yes, the holidays ignite issues for people such as loss and family conflicts, but for many, the depression and lethargy are the result of insufficient sunlight. To make matters worse, many of us leave for work early in the morning when it is dark, have lunch in the conference room and return home in the evening.  Some never see the light of day and office lighting is never a replacement for natural light.

So what is SAD or Seasonal Affective Disorder?

According to the Mayo Clinic, SAD is “a type of depression that occurs at the same time every year.” Symptoms of SAD include depression, hopelessness, anxiety, loss of energy, social withdrawal, appetite and sleep changes, disinterest in sex, immune system suppression and lack of interest in normal activities.

How can you differentiate SAD from other types of depression?

Symptoms of SAD tend to come back year after year (Fall), with mood and energy levels returning to normal when the season ends (Spring). There is a pattern to the dips in mood and energy that people experience seasonally. Friends and family may notice changes in loved ones and women or those with a biological relative diagnosed with SAD are more vulnerable to developing the disorder. It is important to note that changes in mood are not necessarily connected to situations (the loss of a job, or a disruption in a relationship would make anyone sad during the winter, for example).

What causes SAD?

The 24-hour sleep-wake cycle also known as the circadian rhythm, is controlled by the regular rise and fall of hormones, especially melatonin. Melatonin is known as the master sleep hormone and is produced in the pineal gland. Our overall pattern of sleep-wake depends on the proper functioning of the internal circadian clock, which lies deep in the brain. This circadian clock works in concert with photosensors in the eyes to sense darkness. At night, the body begins to secrete melatonin, which is one of the natural factors that cause sleep. Melatonin continues to be secreted throughout the night. As the sun rises, melatonin secretion slows and the wake cycle begins. According to research, people with SAD, like those with most other types of depression may have low levels of neurotransmitters, including serotonin (a precursor to melatonin) dopamine and acetylcholine. Some research suggests that the change in serotonin levels may result from reduced levels of vitamin D (which we get from sun exposure).

What kind of help is available if you suffer from SAD?

If any of the symptoms listed above seem familiar to you, and they tend to occur during the darker months of the year then you may need seasonal help.  There are a number of options and what is best for you may depend on the severity of your symptoms and your particular situation. Recommended treatments include working with a therapist, medication and/or light therapy and lifestyle changes that support health, hormones and mood.  Some examples are as follows:

• Psychotherapy to help you identify and change negative thoughts and behaviors, as well as help you develop healthy ways to cope with seasonal affective disorder symptoms such as depression, anxiety and stress.
• Antidepressant medications may be prescribed to treat SAD, particularly if symptoms are severe.  See your medical doctor or a psychiatrist to discuss medication as an option.
• Light therapy (or phototherapy) involves using a special light box to mimic outdoor light.  Some insurance companies will cover the cost of purchasing a light therapy lamp. It’s very important to have medical supervision when using light therapy.
• Get sunlight on your lunch hour by going for a walk.
• Keep window treatments open and sit closer to the windows if possible.
• Make sure you are exercising regularly and eat a balanced diet with plenty of omega-3 fatty acids for mood support.
• Supplement your diet with vitamin D3 to make up for inadequate or inconsistent sunlight.
• Consider adding mood-boosting activities such as yoga, meditation, acupuncture and massage therapy.

Individuals who wish to begin light therapy should do so under medical supervision as light therapy may trigger hypomania or mania in some people with undiagnosed or diagnosed bipolar disorder. As an important precaution, patients with Bipolar I disorder who use light for depressed cycles are at risk for switching to full-blown manic episodes and should be on a mood-stabilizing drug while using light therapy.

More about full-spectrum lamps

Light therapy for Seasonal Affective Disorder and circadian-rhythm disorders involves sending visible light through the eyes so that it reaches, and triggers, the pineal gland. The sun is the ultimate source of full-spectrum light, which means it contains the spectrum of light, from infrared to ultraviolet. Generally speaking light therapy involves the use of equipment that sheds either full spectrum or bright white light.  In most cases, the purpose of light therapy is to increase the amount of light to which we would otherwise be exposed. Bright light therapy consists of looking at special broad spectrum lamp, generally in the early morning hours. One should not stare directly into the lights because of possible eye damage. One popular brand isVerilux many other light boxes can be found on Amazon.

Reverse Seasonal Affective Disorder or Summer Depression

Rarely, some individuals experience summer depression which is an annual relapse of symptoms that occurs in the summer rather than winter. During that period, the depression is more likely to be characterized by insomnia, decreased appetite, weight loss, and agitation or anxiety. Patients with such “reverse SAD” may benefit from the use of an antidepressant combined with a mood stabilizer. In still fewer cases, a patient may experience both winter and summer depressions, while feeling fine each Fall and Spring, around the equinoxes.

Information from the Center for Light Treatment and Biological Rhythms – Department of Psychiatry at Columbia University

The Center for Light Treatment and Biological Rhythms is a unique clinical program in the United States, with its coordinated focus on circadian rhythm, mood and sleep disturbances.

• Establish normal sleep onset time for people who cannot fall asleep until it is too late, or have trouble waking up because of fragmented sleep
• Relieve winter depression (seasonal affective disorder, or SAD, or the milder winter doldrums or winter blues)
• Alleviate symptoms of unipolar and bipolar depression, whether or not the depression is seasonal
• Increase daytime alertness and reduce slumping in the afternoon and evening
• Substitute light therapy for drugs during pregnancy
• Improve cognitive performance, mood and sleep in adult attention deficit hyperactivity disorder
• Work effectively when drugs have not worked, worked only partially, or cannot be tolerated
• Work effectively in conjunction with antidepressants and mood stabilizers

Outpatient services begin with an extended diagnostic evaluation session in which an individualized treatment regimen is generated to follow at home. Over six weeks, we actively monitor progress and, if necessary, hone the treatment regimen to achieve maximal response. Many of our patients are referred by their primary mental health provider. In those cases, we work as a team to coordinate treatment. We work with outpatients across the country and abroad as long as they can visit New York for the evaluation workup. The Center also offers services to inpatients at Columbia University Medical Center.

Light Therapy for Depression - New York Times Health Blog

Hear about Dr. Terman’s research on National Public Radio.

Department of Psychiatry – Columbia University Center for Light Treatment and Biological Rhythms

1051 Riverside Drive, Unit 50, New York, NY 10032,  email at: doctors@columbia-chronotherapy.org

Resources on the web:

http://www.nami.org/Content/ContentGroups/Helpline1/Seasonal_Affective_Disorder_(SAD).htm

http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195

Read more about light therapy and the treatment of depression

Light Therapy For Depression

New York Times by Roni Caryn Rabin (reprinted)

Life Coaching vs Therapy

You may be searching the internet looking for help and support for your relationships, career, self-esteem, self-defeating behaviors, habit problems, stress or life satisfaction. Clients ask me to explain the difference between life coaching and therapy, and while the two may overlap, they are different.  Most psychotherapists or therapists tend to focus on developing self-awareness and understanding feelings, behaviors and past experiences.  Certain types of therapy such as CBT or Cognitive Behavioral therapies focus less on understanding the root of a problem and instead address changing behaviors. I’ve had psychotherapy patients tell me that they’ve spent years in therapy talking about feelings and past events and still feel “stuck.” They are “therapy-weary” and anxious to put the past behind them and move forward in their lives.  Life Coaching is action-oriented and goal-oriented in a way that seeks to empower the client to take charge and move through obstacles.

It’s not so simple for many.  Not all, but some life coaches are qualified and able to help clients understand feelings, patterns, behaviors and actions. This is often important because when clients have “blocking beliefs” about change, growth, success, abundance and so on coaching efforts towards setting goals, creating a plan of accountability and motivating the client will met with resistance and self-sabotage.  Even high-functioning, successful individuals in good mental health may have some mild mood and anxiety difficulties as well as defense mechanisms that interfere with achieving even greater levels of health and happiness.  A good life coach should be able and prepared to address a range of issues, and yes, even past difficulties that arise from time to time.

What should your life coach be prepared to help you with?

• addressing your beliefs, feelings, thoughts and behaviors
• help you as a healthy individual find success and happiness
• challenge yourself
• help you shift unhelpful patterns of behaviors
• break the cycle of negative thoughts and distortions (I can’t do this) and the feeling state that accompanies these thoughts
• learn positive thoughts and beliefs that lead to positive change in behaviors (sometimes you have to take action first then circumstances change as opposed to waiting for circumstances to be ideal before taking actions)
• identify when you get in your own way or fall back on self-sabotaging behaviors by uncovering “blocking beliefs” (I don’t deserve to be happy, if I move forward I’ll lose something or I’ll be punished in some way if I gain success, for example)

More about life coaching for celebrities, high-profile individuals and creative people

And I’d Like to Thank My Coach 

Need Therapy? A Good Man Is Hard to Find

On Bullying, Mean People And Those Who Break Your Heart

“When another person makes you suffer, it is because he suffers deeply within himself, and his suffering is spilling over. He does not need punishment; he needs help. That’s the message he is sending.”   ~Thich Nhat Hanh

Living Your Dreams

“There is only one thing you should do. Go into yourself. Find out the reason that commands you to write; see whether it has spread its roots into the very depths of your heart; confess to yourself whether you would have to die if you were… forbidden to write. This most of all: ask yourself in the most silent hour of your night: must I write? Dig into yourself for a deep answer. And if this answer rings out in assent, if you meet this solemn question with a strong, simple “I must,” then build your life in accordance with this necessity; your whole life, even into its humblest and most indifferent hour, must become a sign and witness to this impulse.” ~ Rainer Rilke – Letters To A Young Poet

Gorgeous, Sparkling You!

People do not take well to making dramatic changes so I tell my clients to make several small, but important changes. What three things can you remove from your diet or daily routine that are less than desirable habits. What three things can you add that may enhance the way you look and feel. Make all of these foods a part of your lifestyle changes and at the very least begin adding a few of these wonder foods — you’ll look more youthful and reap the health benefits of looking and feeling gorgeous.

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative therapist with a private practice in New York City. 

Moving From Symptoms To Health

A few simple changes can go a long way to improving the look and tone of skin, and provide the added benefits of increased energy and fewer aches and pains. Eating a diet that is “clean” and free of toxins protects the body from damage and future disease. Eating clean, healthy foods increases longevity, and keeps us looking and feeling younger. What follows are four basic keys to looking and feeling beautiful as well as tips for enhancing natural beauty with food and nutrition (tips taken from lectures presented at the Institute for Integrative Nutrition).

Reducing Sugar

Give it up, or at least radically reduce your sugar intake! High levels of sugar circulating in the blood irritates the blood vessels creating inflammation in the body. This process sets the stage for damage and disease. Your skin reacts with puffiness, redness, excessive oil or dryness. Reducing the sugar in your diet means not only saying no to soda and sugar filled drinks but reducing your intake of breads, breakfast cereals and pastas. Avoid high fructose corn syrup (HFCS) and begin making reduced sugar choices when you market. Whole grains are more forgiving as they are difficult to digest, so blood sugar levels rise slowly which provides more sustained energy without the “spike” and inevitable “crash.”  If you’re concerned about gluten, whole multi-grain bread, brown rice and brown rice pastas, quinoa, spelt and buckwheat are better choices. Some research suggests that choosing grains that are gluten-free may improve hormone balance, which in turn leads to less inflammation and points back to skin that glows.

Antioxidant Loading

Vegetables contain the most concentrated source of cofactors and antioxidants that are necessary for protecting cells from free radical oxidative damage. Hundreds of antioxidants exist to support your health and help reduce aging by preventing cellular death. In addition, we now know that some antioxidants such as lycopene and catechins provide protection from damaging ultraviolet (UV) radiation. Bright red and orange vegetables and dark green leafy vegetables contain vitamin E, zinc, manganese, vitamin C and lutein. Manganese protects the mitochondria or “engine” inside each cell from oxidation, vitamin E protects the cell wall from damage and lutein prevents blindness created by macular degeneration, What we love about vitamin C is that it can recycle antioxidants for reuse. All these lovely foods regenerate your cells.

It’s too overwhelming to make radical changes and extremes cannot be successfully sustained. To begin a new beauty food regime, start with the easiest changes first and move on to more challenging dietary changes as you get the hang of eating more healthfully. It might make sense to begin your new lifestyle by adding a salad or drinking a fresh vegetable juice each day, eat fish twice a week, take a fish oil supplement and choose water and tea. Make one new change per week until you feel ready to incorporate a beauty plan of attack.

The Building Blocks of Protein

How is your protein intake? Adequate protein is necessary to make proteoglycans, such as hyaluronic acid. Proteoglycan molecules help moisturize the skin from the inside. Protein foods such as egg white, chicken, fish and whey protein contain the sulfur with amino acids which are critical to collagen production and your skin loves collagen! Getting protein at each meal and while snacking helps regulate blood sugar as well. Proteins is an important way to begin your day so breakfast may include whey protein smoothies, egg white omelets or frittatas, lox and plain yogurt or low-fat. The plan changes for Vegetarians who need to focus on eating a variety of plant proteins such as brown rice, nuts and legumes, to obtain the appropriate amino acids that are not as concentrated in plant foods.

Good Fats Please

People tend to react with horror at the mention of dietary fats, but we’re talking about healthy fats, and they do exist. Healthy fats include the essential omega-3 and omega-6 fatty acids which the body cannot make on its own. Fatty acids are integral to cell health creating flexibility and fluidity within the cell walls, providing moisture to the skin, making regulatory hormones that balance the immune system and decreasing inflammation throughout the body. Fatty acids are essential for collagen formation along with adequate protein for cell repair and maintenance. Omega-6 is abundant in our diets, so focus on getting more omega-3 and omega-9. Fish and fish oil supplements are the most concentrated sources of omega-3s. Flax, walnuts and soy are good plant sources of omega-3, but they require conversion to the active forms found in fish. Only a small percent of plant omega-3 gets converted to the active form, so plant sources aren’t the best sources of omega-3. Fish and fish oil remain the best choice. Omega 9 can be obtained from cold pressed extra virgin olive oil. Remember, high-heat destroys olive oil, so use at room temperature.

Thoughts on functional medicine from the experts…

It is time for medical care to shift from the treatment of symptoms toward the creation of health – treat the source of ailment, not just symptoms.  Aging is a process that can be controlled. Yes, we are all aging, but it is possible to age with dignity and grace. There are only a few common underlying mechanisms responsible for all diseases. Our diet is becoming increasingly more toxic as is our environment. Most of us have significant nutritional imbalances and deficiencies and are under relentless stress.

What is functional medicine anyway? Functional medicine is a rapidly emerging field of science that incorporates interventional endocrinology, nutrition and the replacement of missing vitamins, minerals, and amino acids and treats the underlying cause of disease, not just the symptoms.  Functional medicine is a model for addressing the chronic disease epidemic, which now affects over half of Americans. Looking at mechanisms involved in creating disease such as free radical damage, inflammation, and mitochondrial dysfunction combined with supplements, a healthy diet, exercise and stress reduction, you can be on the path to optimal health.  Here are just a few of the conditions of the body and brain that can be prevented, managed and even cured by changes in diet, nutritional supplements, exercise, meditation and lifestyle:

• Arthritis
• Obesity
• Chronic inflammation
• Diabetes
• Heart disease
• Autoimmune disorders
• Depression
• Anxiety
• Mood disorders
• Attention Deficit Disorder (ADD & ADHD)
• Alzheimer’s disease
• Parkinson’s disease

Optimal health is not just the absence of disease. Even the most minor symptoms can foreshadow more serious conditions later in life. This often happens via the “snowball effect,” in which a “minor” imbalance within the body produces a cascade of biological triggers that can eventually lead to poor health and chronic illness. For this reason, functional medicine focuses on the prevention, instead of just the treatment of, even the most minor imbalances. Through changes in lifestyle, environment, and nutrition, functional medicine professionals rely on their knowledge of key physiological, genetic, and biochemical processes for establishing an innovative form of total patient wellness amidst the diversity of interests in health care today. Conventional medicine may be able to effectively treat an acute illness, but does not adequately treat a chronic disease. Eliminating disesase, one step at a time by creating health.

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative therapist with a private practice in New York City. 

Self Care, Self Love

Beauty is eternity gazing at itself in the mirror but you are eternity and you are the mirror. ~Kahlil Gibran

What is Wellness and Self-Care for Men and Women?

The wellness model of helping a client achieve a satisfying, conscious and joyful life is both practical and elegant, and requires that the process of the body can affect the mind and the process of the mind can affect the body.  In order to keep up with the many demands of our lives, we must make time on a daily basis to replenish and nourish ourselves. It’s called self-care. Many people consider self-care a guilty pleasure or an act of indulgence, but if you reframe it, it’s about refueling so that we can maintain our health and a sense of balance. Small acts of self-care enable us to keep our lives moving along without experiencing depletion, and far worse, failing health.  Most of us are unbalanced on many levels. Don’t have time you say? I believe a little bit of something is better than nothing. Five minutes of removing yourself from your computer and finding a quiet spot to sit in silence and visualize a calming image can do a world of good.

Wellness is about taking responsibility, being accountable for your state of health and living consciously. 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 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 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 staying committed and following through.

How are wellness goals achieved?  If your life is complicated by ongoing stressful conditions, it is best to address these issues and reduce these stressors whenever possible.  When stressful conditions are unavoidable, it often leads to a downward spiral of progressively impaired self-care, at a time when you need your full health and personal strength. When we are in good health, it is important to maintain and support that state of wellness. When we are challenged by difficult situations, it is even more critical to develop a self-care practice that boosts reserves; this practice will fortify you with the resilience and increased energy you need to function during high-stress periods. It is difficult to take the time during a crisis, but so important. So what are a few steps that you can take to keep yourself well during times of stress or a crisis?

• Find support and learn to ask for help — no shame in this and no need to suffer alone
• Talk to someone either a trusted friend or therapist — join a group if necessary
• Find your determination and decide that you will get through this difficult time
• Do what you can and focus on one task that will give you a sense of accomplishment — one day at a time
• Get active by walking, biking, yoga — exercise helps you deal better with stress
• Remind yourself of your many strengths — write them down if you need to — if you don’t know what you’re good at, ask someone who knows you well
• Take care of yourself this includes sleep, proper nutrition, rest, play and relaxation — remember to breathe

Practitioners of wellness have amazing techniques to help you and most importantly, help you to help heal yourself. Your body is an amazing healing machine. There are natural ways to deal with challenges that include:

• Relaxation therapy
• Stress management
• Psychotherapy
• Aromatherapy or essential oil treatment
• Physical exercise or movement
• Yoga therapy
• Energy healing and Reiki
• Focused breathing
• Hypnotherapy
• Guided meditation
• Body focused therapy
• Holistic health and nutritional guidance
• Positive life-style changes that affect sleep and energy.

All of these practices are useful in one’s quest for comprehensive health and well-being. In fact, studies suggest that these holistic and psychological practices can increase and promote the body’s natural abilities to heal neurological, endocrine, circulatory, and musculoskeletal and other body systems. Your body was elegantly designed to repair itself when damaged, but you must support and facilitate this process.

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative therapist with a private practice in New York City. 

Fear as Friend and Foe

google search therapist psychotherapist new york city for fear, anxiety and phobias, social anxiety, public speaking and performance anxiety

The subject of fear comes up often in psychotherapy sessions and manifests in a range of behaviors from complete paralysis to counterphobic reactions (diving into an activity that causes terror as a way to manage anxiety). Fear can be your friend when the fear of a particular outcome becomes a motivating factor. For example, imagining the fear of failure helps some people perform better than they imagined.  This also comes at a cost when we use guilt, shame and fear as a way to launch ourselves towards a goal. Losing weight for a partner who thinks you are too big isn’t likely to help you in the long run; this is a set up for relapse, potential negative health consequences, resentment and poor self-esteem. Don’t be quick to use fear as a motivating factor; it’s best to stay focused on what you want from your life.

Identifying your fears is incredibly liberating.  The act of naming something takes away its power. I’m afraid of this or that helps remove the shame, somewhat. So what exactly do we fear most?

Fear of Embarrassment and Shame

We all fear looking silly or doing or saying something that leaves us feeling exposed.  Public speaking is a great example of an activity that many of us fear.  As children, we quickly learn that not all of our actions are applauded, which left us feeling stupid or embarrassed instead of unique or creative.  How can you “self talk” your way out of fearing embarrassment?

• Remember that it’s courageous to speak your mind and have an opinion — even if others may not agree.
• Is your question really that dumb? Someone else is probably wondering the same thing.
• What’s the worst thing that can happen? You say something silly and that makes you human. You can use that as an opportunity to break the ice, laugh and forgive yourself which gives others a chance to warm up to you.  You may very well give someone else permission to be less than perfect.

Fear of Rejection

We all have a deep need to be liked, accepted and loved. Rejection is a part of life and growth — you can’t be liked and loved by everyone.  Furthermore, it’s exhausting trying to win the approval of the masses.  So how can you reframe rejection so it’s not a tragic event?

• Remember that rejection hurts but out of it there is almost always a great opportunity for personal growth.  It’s just one more experience that can enrich our lives.
• Don’t get caught in the web that is the stuff of others.  Remember that people have their own experiences and reasons for treating us a certain way.  Their behavior may have nothing to do with us. Rather, it’s their stuff — so don’t take it on!

Fear of Failure

Fear of failure, for many,  may mean that you are not “good enough” and therefore you won’t be loved.  How can you conquer this fear?

• Become comfortable with “good enough” which may sound perfectly awful to many, but is a realistic and compassionate goal. Sometimes you’ll be able to meet your “ideal” but often not.  Learn to embrace the concept of “good enough” even when something didn’t turn out exactly as you planned.
• Become aware of the pressures of others (and yourself) to sustain some unrealistic level of success.
• Know that when you avoid failure you’re often avoiding experiences.  It may feel protective to avoid finishing a project, thereby avoiding all the possible outcomes, but ultimately not a great way to live your life.
• Remember that all successful people have experienced failures, no matter how they define them.  Using a failed venture can give you important lessons about how to discover improvements for the future.

Fear of Success

This is my personal favorite and the one that leaves everyone scratching their heads.  Huh, why would I be afraid of achieving something? When you achieve, have success, thrive, you stand out.  This can, for many, feel isolating and lonely.  For some, it evokes feelings of abandoning others.  Who have they left behind, while moving ahead? This may mean achieving more than a sibling or parent which can create anxiety. You may not be aware that you play down your assets in an effort to avoid the jealously and envy of others. Marianne Williamson gave us this beautiful quote “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? Your playing small does not serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you…” She goes on to say that we actually give others permission to shine when we don’t hold ourselves back.  So how can you become more comfortable with your own achievements?

• Remind yourself that you are really worth it now even if events in your past made you feel otherwise.
• Understand how holding yourself back causes you harm, which triggers a nasty cycle of regret and self-hatred.
• Notice how it’s more fun to shine the way for others.
• Understand that the skills that help you handle success will come with time especially as you have more positive experiences.

Exposure, which is doing that which causes fear and moving out of the comfort zone, really does help us conquer our fears. Testing reality is also helpful.  As you allow yourself to have more positive experiences you realize that: you’re not the failure you imagined; others will survive your successes, and maybe feel inspired by them; you won’t be rejected by the masses; and you won’t lose the love and affection of others. If others can’t tolerate your blossoming self, that’s sad, but you have an obligation to yourself to grow and shine.

Self-Help Tips for Managing Fear and Anxiety

google search psychotherapist therapist for anxiety in new york, ny social anxiety, self esteem, panic disorder, panic attacks, agoraphobia, phobias

Symptoms of fear and anxiety run the gamut from vague, gnawing uneasiness to full-blown phobias. We use many strategies to manage anxiety often without knowing that we are engaged in behaviors that serve to reduce anxious feelings. If you are someone who could benefit from some helpful, self-soothing rituals give these mind-body tips a try. Many of my psychotherapy patients have reported success making a few simple lifestyle changes.

• Sip chamomile tea or a blend of natural, non-stimulant teas created to calm frazzled nerves. The ritual of preparing a cup of soothing aromatic tea can begin the relaxation process by replacing anxiety with a sense of calm and control over emotional states.
• A drop of lavender oil applied to inner wrists, the back of your neck and shoulders or simply inhaled works well. There are many other essential oils that can be used to calm your nerves such as orange, rose, sandalwood, nutmeg, patchouli, clary sage and ylang-ylang, to name but a few. My favorite Young Living proprietary blends are Peace and Calming and White Angelica. The olfactory system and smell is the only one of the five senses directly linked to the limbic lobe which is the emotional control center of the brain. Targeting this area of the brain reduces anxiety, depression, fatigue and stress. Essential oils have long been appreciated for their uplifting, calming, and clarifying effects on emotional wellness.
• Many are never without Bach Flower Rescue Remedy. Definitely worth a try!
• Mantras and affirmations can be helpful for many people. Keep it simple. (I am well – I’m okay)
• Breathe and breathe consciously. Controlled breathing exercises such as inhale – exhale – pause or inhale – pause, exhale – pause helps regulate the parasympathetic nervous system (that’s the fight or flight response). Breathing exercises do not work with all anxious people, in fact, some people become more anxious as they focus on their body. For those individuals, guided imagery is a more helpful response.
• Grounding. Sit in a comfortable position with relaxed arms. Close your eyes and notice your breathing. Allow your breath to soften and relax. Imagine your body as a majestic tree, solid like the strong trunk of the tree. Feel your feet firmly planted on the ground. Imagine your legs growing roots moving down deep into the earth. Notice how rooted and anchored you feel. You feel solid and strong, able to handle any stress. As upsetting situations arise return to this place of feeling grounded and safe. Visualize your body as a majestic, firmly rooted tree. If the tree imagery does not work for you use the grounding cord technique. Imagine as you sit quietly that a cord or sturdy rope drops from the base of your spine and connects to the rock beneath the surface of the earth. This is your grounding cord. Continue to breathe deeply and notice the sense of calm and stability that your grounding cord provides. Some days, depending on the stressors, you may need to make your grounding cord thicker or your tree roots broader.
• The amino acids GABA and L-Theanine have been clinically proven to help reduce stress, anxiety and panic attacks. Some individuals find relief using adaptogenic herbs such as Holy Basil and Ashwagandha which helps rebuild depleted adrenal glands, so you can fight chronic anxiety brought on by adrenal burnout. The holistic stress relief herbs Lemon Balm and Skullcap can be helpful as well. It is important to work with a holistic doctor when using these powerful, holistic remedies and should never replace medication in individuals diagnosed with a serious mental health disorder such as Bipolar Disorder or Major Depressive Disorder.
• A skilled psychotherapist can work with you using hypnotherapy, guided imagery, biofeedback or EMDR. Guided imagery is a wonderful tool for those who wish to escape being “in” the body. Some are able to find peaceful, soothing images on their own while others may need the helpful support of a DVD or taped guided imagery session.
• Cognitive behavioral therapy is used by therapists to expose clients to anxiety-producing situations with the goal of managing and replacing the terrifying sensations that accompany fear with a sense of mastery. Rational thinking helps replace the unhelpful dialogue that we often have with ourselves (is this or that really going to happen?). CBT teaches you how to think differently about anxiety-producing situations.

Sometimes, we can’t do it alone and may need medication. It is not a sign of weakness or failure to ask for help in this way. Antidepressants such as SSRI’s (Zoloft, Prozac, Lexapro) are very helpful for generalized anxiety disorder GAD, panic disorder and phobias. If fear and anxiety have spawned a full-blown phobia (you can’t drive a car) or agoraphobia (you can’t leave your house), it may be time to try medication to get you back to your life. Xanax can be used short-term (just know that anxiety comes back with a vengeance in a few hours) and beta blockers are helpful for performance anxiety and public speaking. While medications are helpful options, they do not get to the root of fear and anxiety.

Talking with a therapist trained to help you identify anxiety and the conflicts that drive some of your symptoms works. Therapy helps many, yet self-expression does not always lead to change. That’s when adding some of the action-oriented steps listed above offers a balanced, supportive approach to managing stress and anxiety. Suffering in silence should never be an option.

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative therapist with a private practice in New York City. In her Manhattan therapy practice, Kim has experience addressing the following concerns: relationships, marital difficulties, divorce, parenting, career, professional performance enhancement, anxiety, panic disorder, OCD, depression, loss/grief, adolescent psychotherapy, underachievement, perfectionism, identity issues, LGBT, body image, eating disorders, addiction, substance abuse, sexuality, PTSD, trauma, stress reduction, transitions, life purpose, health concerns, women’s issues, therapy for men, pain management and wellness. Kim Seelbrede has advanced training in EMDR therapy and Brainspotting and uses it with clients who prefer to work in this way, or when she feels it is a technique that will be helpful for the client. Clients include CEOS, senior executives, entrepreneurs, financial analysts, performers and creative individuals with a focus on helping them identify and remove barriers to success and happiness. Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. To learn more about her psychotherapy approach, visit her therapy website at www.kimseelbrede.com call 646.248.9196 or email.

Kim holds a master’s degree in social work from New York University (MSW) and received advanced post-graduate training inpsychodynamic psychotherapy and cognitive behavior therapy (CBT)  from New York University. Kim uses an eclectic approach which draws from attachment theory, object relations theory, self-psychology, ego-psychology, family systems, CBT, crisis counseling and solution-focused therapy with her clients as needed. Kim has pursued advanced education in the fields of psychology, wellness and complementary health care for nearly 10 years.  Kim draws from extensive education and life experiences including training from the Urban Zen Integrative Therapist Program (UZIT) during which she completed clinical rotations working directly with cancer and surgical patients at Hope Lodge and at Beth Israel Medical Center and has studied nutritional theories from leading experts in the field. Kim Seelbrede is an integrative healthcare blogger for the Urban Zen Foundation.

In her separate integrative therapy practice Kim Seelbrede works with healthy clients as well as clients facing and managing health challenges. Kim collaborates with health care providers and can provide support with the following techniques:  gentle yoga movement, restorative yoga poses, stress reduction, breath awareness (pranayama), controlled breathing techniques, guided imagery, meditation, nutrition, essential oil treatment (aromatherapy), Reiki, life coaching and contemplative care. All of these unique integrative therapy modalities provide a gentle and balanced approach to the following concerns:  pain, anxiety, nausea, insomnia, digestive issues, fatigue and serious chronic illness. Please email or call Kim 646.248.9196 with questions or to arrange a consultation in her Manhattan office. For more information about her holistic integrative therapy practice visit her at www.nyintegrativetherapy.com  follow Kim Seelbrede’s psychology, yoga and health-related tweets on Twitter or friend her onFacebook.

Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. 

When Talk Therapy Fails PTSD and Trauma Patients

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In order to understand EMDR, one needs to be clear about how trauma can affect the brain. When an individual experiences a traumatic event or multiple traumas they may develop Post Traumatic Stress Disorder (PTSD) as a response to the overwhelming events. When this occurs, the brain fails to successfully process the trauma leaving it “stuck” in the central nervous system. This often leads to numbness, severe anxiety, depression, insomnia, addictions and physical complaints for the sufferer. In everyday life, the body fails to recognize that the person is now safe and it reacts as though the danger is current, leaving the individual in a state of arousal. EMDR as a treatment is unique because it facilitates the processing of trauma information that has become “stuck” in the central nervous system. EMDR calms the nervous system and lessens anxiety. Brain scans have actually captured information transferring from one side of a brain to another as a person experiences an EMDR session. The same cannot be said for other forms of therapy. Historically, we have used talk-based therapies, CBT or drugs to ameliorate the symptoms associated with PTSD. Talk therapy and the relationship with the therapist may be supportive for the duration of the treatment, but often, the brain will begin to loop back into the trauma and the whole cycle will begin again.

We now know that individuals with PTSD have limbic systems that are more active then non-PTSD therapy patients. Psychotherapy or talk therapy may not decondition the limbic system. These individuals experience extreme frustration as they work diligently in sessions and experience little symptomatic relief. Additionally, the retelling of their trauma experiences often leaves them retraumatized and vulnerable. EMDR as a treatment “calms” the nervous system and does so in a way that traditional psychotherapy cannot. With respect to the neurobiology of trauma we now know that early childhood trauma causes “synaptic pruning” which predisposes a person to developing PTSD.  A traumatic event “freezes” the integrative processes of the brain; the information is then stored in a fragmented form in the right side of the brain. Many individuals with trauma histories have lost the capacity to analyze and categorize arousing information because they can’t always “talk” about it and the left hemisphere is then “locked out” of the process. In short, the person attempting to talk their way to healing cannot utilize language in a way that allows them to gain the necessary distance from the painful stimulus. EMDR uses specific protocols to create distance so that the trauma can be reprocessed and fully integrated into both hemispheres of the brain. The grip of hyper-arousal and body tension is now lessened for the patient and the nervous system is calmed.

After successful EMDR treatment the original trauma targets are less activating for patients. In short, their brains are less geared to traumatic stimuli and better able to attend to more neutral stimuli moving forward. In my opinion, the real beauty of EMDR treatment lies in its ability to provide the nervous system with calming, supportive experiences and images that serve the patient well after treatment has ended. The patient is now empowered with the capacity to self-soothe and call upon nurturing and supportive images. Feelings of terror and helplessness are replaced with positive emotions and the new belief that one has power and efficacy in the here and now. When it comes to un-freezing trauma, the powerful combination of a supportive therapist and the wisdom of mind/body integration may provide superior treatment.

To learn more about how EMDR can treat trauma-related symptoms, as well as performance issues, addiction, substance abuse, depression, nightmares, fears, anxiety, panic disorder, eating disorders, health concerns, insomnia, sexual & emotional abuse issues and relationship problems visit this page. Call Kim Seelbrede at 646.248.9196 or email her to arrange a consultation for EMDR treatment in New York City.

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative yoga therapist with a private practice in New York City, downtown near Union Square/Flatiron and on the Upper East Side of Manhattan.

I provide therapy, EMDR, hypnotherapy, mind/body techniques, coaching and stress management for individuals, couples and groups. I help clients overcome obstacles such as conflicts and lifestyle habits that are preventing them from healthy and satisfying relationships, enhanced self-esteem and happiness.  My specialities include: anxiety; phobias; depression; relationship issues; marriage counseling,  career issues; stress management; coping skills; performance enhancement for career and performance; creative blocks; bereavement and loss; post traumatic stress disorder (PTSD); addictions and substance abuse recovery support; codependency; smoking cessation; weight issues; pain management; major life transitions.

I am a licensed psychotherapist/therapist in NYC. My professional credentials include a graduate degree from New York University, post-graduate psychodynamic psychotherapy training, advanced EMDR training from EMDRIA,  integrative yoga therapy training from the Urban Zen Foundation. You can follow Kim Seelbrede’s psychology, yoga and health-related tweets on Twitter or friend her on Facebook. Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. 

Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. 

EFT – Emotional Freedom Technique – More Power Therapies to Support Wellness

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The cause of all your negative emotions is a disruption in your body’s energy system

Many individuals in their search for psychological wellness are intrigued by non-conventional therapies that may offer profound healing results.  EFT or Emotional Freedom Technique may be one such treatment and can be used alone or in conjunction with psychotherapy. Of all the energy therapies, EFT may be the most widely applied and is quickly gaining interest. Deepak Chopra, MD has said “EFT offers great healing benefits.” Why? It’s simple, effective, long-lasting and empowering — clients can do this treatment on their own, as needed. EFT truly is emotional self-care.

In my own Manhattan psychotherapy practice, I can attest to the powerful results of non-conventional treatments such as EMDR and Brainspotting when combined with psychotherapy and in the context of a supportive therapeutic relationship. As a stand-alone treatment or with the assistance of a therapist, EFT does deliver amazing results.

As the founder of the process, Gary Craig says on his emofree website, “it’s not that EFT is so stunning, rather, it is because conventional healing methods have simply overlooked the obvious.” This is why we say that the Emotional Freedom Techniques are an emotional version of acupuncture, but instead of using needles, we stimulate the well-established energy meridian points on the energy body by tapping them with the fingertips. It is an incredibly gentle technique and you remain relaxed and fully clothed at all times. While the points are being tapped, the recipient focuses on and verbalizes, in a very specific manner, a health condition or emotional issue that they are experiencing. This combination of stimulating the points while focusing on the issue causes changes within the body’s energy system. The process triggers the release of stored emotions or patterns of illness from the body.

We know that electrical messages are constantly sent through your body to keep it informed of what’s going on. Without this natural flow of energy, you would not be able to see, hear, taste, smell or touch. There are some key points where the flow of the body’s energy is more “accessible.” The Chinese have been stimulating these points through touch (acupressure) and needles (acupuncture) for over 5000 years! It’s also from traditional Chinese medicine that we learned about the flow of vital energy (chi or qi) along meridian pathways. Since the tapping points are found on these meridians, Energy Tapping is also known as Meridian Tapping. It has been proven that disruptions or blockages in these electrical pathways can cause limiting thoughts and and trapped emotions. There are plenty of theories on how and why it works, but no one can say for sure.  Scientific studies do show that the electrical resistance in the skin at the meridian acupoints is much lower than the rest of the body and brain wave studies reveal that energy tapping affects the subconscious. However it works, tapping seems to activate our body’s innate self-healing intelligence.

The body is designed to heal itself. Case studies show almost miraculous changes in anxieties, fears, and phobias within minutes. However, most people experience a more gradual shift, with profound insights and tremendous relief accumulating over time.  Energy Tapping also allows us to see our emotions from a new, more empowering perspective. As is the case with many alternative healing techniques such as EMDR, Somatic Experiencing and acupuncture, tapping often gets results when nothing else seems to work. Therapists and medical doctors from all over the world have found EFT to be rapid and profoundly powerful. Albert Einstein told us back in the 1920′s that everything (including our bodies) is composed of energy and Eastern medical experts have known this for over 5,000 years. These ideas have been largely ignored by Western healing practices but are gaining popularity and widely used by many practitioners integrating alternative healing modalities into their work with clients. Experience shows that tapping can shift our beliefs and thoughts quickly and with much less pain than conventional therapies.

To learn more about EFT visit EFT Universe.

Finding Joy

We look but do we always see? We have many responsibilities in our daily lives, but to ignore the beauty in the moment, and to deny our senses pleasure and curiosity is a cruel blow to the soul. Every cell in your being screams for joy –- the question is, can you allow yourself to find it? You eat foods that nourish your body, you exercise to maintain your strength and health, but what gifts do you give to your spirit? Recently while giving a Reiki session to a cancer patient, she opened her eyes and with astonishing clarity and absolute knowing said “every moment is perfect.”  My client knows this truth, and yet we allow our very real and often messy problems of life interfere with our ability to “see” the truth and beauty that is abundant – everywhere – in the smallest of places.  If you, like many, have your stuff, and your money, and all the trappings of this material world, but still feel a sinking emptiness – there is a way to help yourself!  If you are mired in problems and feel hopeless, you too can find some pleasure – if you allow yourself this gift to the soul. Wake up. How, you may ask? I’ve included some nudges in this post that may inspire you to seek more joy, consciously. We are, as humans, pleasure-seeking creatures. Discover what really moves you. Find yourself-share yourself!

• Play. We must take time to fool around. We did this as kids why must we give this up?  Find your best childhood moments and surround yourself with people who have a similar playful spirit. Using your imagination even as we get older continues to create new neural pathways. Neural connections are good, brain atrophy is very bad! Your inner child is asking you to join her/him.
• Journaling. The act of recording moments of happiness seems to create joy for many people. Recording these moments enhances the experience and makes us better able to pay attention to even more potentially happy moments in the future. Who wouldn’t want to “schedule” more happiness. The art of journaling about what makes us happy shows us that even simple moments – like the sun streaming in the window on a still dewy day – can trump what we think are the “big” ones. Capture the moments.
• Master a new skill. Frustrating as this may be, learning a new skill makes us happier in the long run. It gives us a sense of mastery and accomplishment which boosts self-esteem. Learning  something new, and the novelty of that experience excites neural pleasure pathways increasing that feel good dopamine chemical.  Our brain loves neurotransmitters in abundance!
• Stuff doesn’t make us happy. However investing in new experiences may. We grow tired of our material possessions and they can always be replaced with newer shinier objects. However, a positive experience remains as good as your memory.
• Nurture with nature. Feel the earth, wiggle your toes, feel the air and grass beneath your feet, breathe the air, sit near water, find the sun, move against the wind, watch the movement of leaves on the trees and study the insects as they busy themselves. It’s really quite fun and informative!
• Discover scent and aromatherapy. Lavender and orange oil reduces stress responses in the nervous system because of a chemical called linalool which alters blood chemistry. I love Young Living Oils and you can research for yourself the many ways that essential oils can nourish your mind and body.
• Discover the wonders of your body. If you are of able body and have the will,  strengthen your body. I love the practice of yoga now, but remember the first ten times or so cursing my way through asana. Now I have not only great respect for the breathing, meditation, purifying and alignment aspects of yoga but I am kick-ass strong. Don’t mess with me! If yoga is not your thing, try kickboxing, strength training, whatever – just move and get strong. Give your body what it needs. Feel your way through it.
• Kindness. Practice this. Neuroscientists show that the frontal lobe lights up when we feel compassion and kindness. As well, Oxytocin, the hormone that flows when we feel connected, calms stress and enhances immune function. Touch is an amazing way to ignite compassion in yourself and others. Check out “loving kindness” meditation where we focus on kind thoughts while meditating. Touch someone today!
• Practice good will and give some stuff away. Give up things that you no longer need. The art of decluttering your life and giving to others feels good. Both aspects of cleansing and nurturing can be healing.  Better to give than receive.
• Quick walk to less tension. I always tell my clients that less can be more, and certainly better than nothing, especially when you’re in a funky rut.  A little bit of something, such as a ten minute walk, can do wonders to lift the spirit and make it possible for joy to find you.
• Make  joy-finding a priority. Many of my clients are “joy” deprived – seriously. We all are at times.  I often hear “well if I don’t take things seriously, then who will” I then say “what a burden for you!”  Our notion that hyper-vigilance keeps the boat afloat often doesn’t ring true. Things happen whether we stand guard or not. I’m not advocating becoming irresponsible, just lighten up a bit. Were you raised in an “anti-pleasure environment?” Did you hear “we must suffer or we are not noble?” It’s not too late for you to ” unlearn” that you need not suffer the rest of your years. Say goodbye to your family legacy of “anti joy.” You can learn to let in some light and life and make room for happiness. The details might just be in the small joys that you encounter when you give yourself permission to see, love, feel, touch and experience.

Watch less TV, spend more time with people who bring you joy, get more sleep, clean your house less, play more and write.

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative therapist with a private practice in New York City. In her Manhattan therapy practice, Kim has experience addressing the following concerns: relationships, marital difficulties, divorce, parenting, career, professional performance enhancement, anxiety, panic disorder, OCD, depression, loss/grief, adolescent psychotherapy, underachievement, perfectionism, identity issues, LGBT, body image, eating disorders, addiction, substance abuse, sexuality, PTSD, trauma, stress reduction, transitions, life purpose, health concerns, women’s issues, therapy for men, pain management and wellness. Kim Seelbrede has advanced training in EMDR therapy and Brainspotting and uses it with clients who prefer to work in this way, or when she feels it is a technique that will be helpful for the client. Clients include CEOS, senior executives, entrepreneurs, financial analysts, performers and creative individuals with a focus on helping them identify and remove barriers to success and happiness. Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. To learn more about her psychotherapy approach, visit her therapy website at www.kimseelbrede.com call 646.248.9196 or email.

Kim holds a master’s degree in social work from New York University (MSW) and received advanced post-graduate training inpsychodynamic psychotherapy and cognitive behavior therapy (CBT)  from New York University. Kim uses an eclectic approach which draws from attachment theory, object relations theory, self-psychology, ego-psychology, family systems, CBT, crisis counseling and solution-focused therapy with her clients as needed. Kim has pursued advanced education in the fields of psychology, wellness and complementary health care for nearly 10 years.  Kim draws from extensive education and life experiences including training from the Urban Zen Integrative Therapist Program (UZIT) during which she completed clinical rotations working directly with cancer and surgical patients at Hope Lodge and at Beth Israel Medical Center and has studied nutritional theories from leading experts in the field. Kim Seelbrede is an integrative healthcare blogger for the Urban Zen Foundation.

In her separate integrative therapy practice Kim Seelbrede works with healthy clients as well as clients facing and managing health challenges. Kim collaborates with health care providers and can provide support with the following techniques:  gentle yoga movement, restorative yoga poses, stress reduction, breath awareness (pranayama), controlled breathing techniques, guided imagery, meditation, nutrition, essential oil treatment (aromatherapy), Reiki, life coaching and contemplative care. All of these unique integrative therapy modalities provide a gentle and balanced approach to the following concerns:  pain, anxiety, nausea, insomnia, digestive issues, fatigue and serious chronic illness. Please email or call Kim 646.248.9196 with questions or to arrange a consultation in her Manhattan office. For more information about her holistic integrative therapy practice visit her at www.nyintegrativetherapy.com  follow Kim Seelbrede’s psychology, yoga and health-related tweets on Twitter or friend her onFacebook.

Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. 

Go Yoga Glow

More and more people are discovering the health benefits of a regular yoga practice. You don’t have to be a celebrity or able to bend like a pretzel to have a practice that brings you amazing health benefits. As a psychotherapist, I’ve noticed a trend where clients report that yoga has offered calm and balance to their busy lives. In fact, many who would never consider revealing their inner lives to a therapist do find that yoga does wonders for emotional health.  According to research at the Division of Sleep Medicine at Brigham and Women’s Hospital in Boston, yoga has been found to help with the following:

• elevate mood
• reduce anxiety and stress
• manage weight
• improve sleep
• regulate digestion
• improve breathing
• increase flexibility
• improve body alignment
• increase strength
• improve circulation
• relieve aches and pains
• improve energy
• release toxins
• recalibrate the spine
• reduce blood pressure.

Sounds like just about everything can be fixed with a round of sun salutations and a few deep cleansing breaths, you may be thinking? Yoga practitioners have always enjoyed the yoga glow as well as the benefits of good alignment, mental clarity and a serene countenance. Now we have the research to convince you that yoga can boost the immune system, reduce stress, and help you handle all kinds of distress (physical and emotional) and pain more effectively, even when associated with cancer or chronic health conditions. That yoga is a quality of life enhancer should make you want to add it to your to-do list.

The US National Institutes of Health (NIH) states that the proper practice of yoga features a combination of posture (asanas), breathing, body awareness, meditation and relaxation. If you’re new to yoga, it might be helpful to find a good instructor who understands the needs of a beginner. I always recommend a beginner workshop that provides a few hours of uninterrupted instruction and personal attention.  You may never master a headstand or some advanced postures, and that’s okay. Be mindful that yoga is about meeting you wherever you are and supporting your needs in the moment. If you have challenges, then small movements, such as opening and closing your hand, or flexing your feet, is your yoga practice. Learn more about yoga at the NIH, Yoga Journal and My Yoga Online websites. Psychotherapist and yoga therapists with private practice in New York Kim Seelbrede, therapy and psychotherapy

More about the benefits of yoga and psychotherapy

TIME Magazine - April 14, 2009 by ALANA B. ELIAS KORNFELD (reprinted)

Talk. Share. Cry. Stretch? Psychotherapy has historically been an exercise of the mind, but in the offices of more and more modern-day mental-health providers, emotional healing is taking place not just on the couch but on the yoga mat.

The burgeoning field is called yoga therapy, and its practitioners include psychiatrists, psychologists and social workers who incorporate yoga poses and meditative breathing into their sessions, as well as yoga teachers who want to learn how to address the emotions that bubble up in students during class or in private sessions. The idea, say yoga therapists, is to allow yoga to empower people while priming them to access their deepest emotions.

A typical yoga-therapy session with Dr. Elizabeth Visceglia, a psychiatrist and yoga therapist based in New York City, often starts with some kind of breath work — energizing breaths for people who are depressed, balancing breaths for those with anxiety. Then patients practice yoga poses geared to their specific needs. People with severe posttraumatic stress disorder, for example, are prone to losing their sense of being in the room when they experience a vivid reliving of their trauma. So Visceglia has them hold simple grounding positions, like the warrior or chair pose, before transitioning into talk therapy.

“Emotional memories are stored in your body,” Visceglia says. “A group yoga class, is not structured to enable you to process that. Ideally one would want to work with someone who is paying attention to both the physical and emotional experiences.”

That’s the philosophy behind yoga therapy instruction at Phoenix Rising in West Stockbridge, Mass., where yoga therapists, who do not need to be mental-health practitioners, learn to address both the mind and body in one-on-one sessions and group classes. A Phoenix Rising yoga therapist puts clients in assisted yoga postures and does a kind of “verbal exploration” of the present moment. The yoga therapist acts as a witness to clients’ exploration, with empathy and positive regard for their experience.

The concept of healing the mind via the body, and vice versa, has been around for decades. “Freud used to work with hysterical women with unconscious conflicts that they couldn’t express through words,” says Visceglia. “Only through looking at the symptoms of their body [like phantom pregnancies] could they even get to what was psychologically needed for healing.”

Since the days of Freud, research into the mind-body relationship has come a long way. Studies show that not only are your mental health and mood dependent in large part on physical factors like exercise, but also unchecked stress, anxiety and depression can affect physical health, increasing blood pressure, heart disease and even risk of death. So it was perhaps inevitable that patients would start bringing their yoga mats into therapy.

The practice is quickly gaining popularity. There are now close to 50 schools of yoga offering yoga-therapy training in the U.S. And the International Association of Yoga Therapists has more than tripled its membership from 2003 to 2009, to about 2,500 members. “Now we have more licensed health-care providers, including psychologists, coming in who are interested in using yoga in their work,” says Kelly McGonigal, the editor in chief of the International Journal of Yoga Therapy.

In fact, yoga therapy may even offer some aid to psychiatry’s most intractable patients. Visceglia is in the process of analyzing data from a recent study she conducted at Bronx State Psychiatric Center on the effects of yoga therapy in people with chronic schizophrenia, some of whom have been hospitalized for 15 to 20 years. Her study suggests a decrease in negative symptoms and an increase in quality of life. The endocrine system and parasympathetic nervous system are out of whack in schizophrenia patients; yoga affects these systems, Visceglia says, leading to an increased overall feeling of calm.

That sense of peace is what Joan Stenzler, a licensed clinical social worker and a yoga teacher in Fresh Meadows, N.Y., tries to create in her sessions. In addition to using physical yoga poses, Stenzler teaches her clients about the five koshas, or layers of consciousness, in yoga: physical, energetic, mental-emotional, wisdom and bliss. “Each kosha represents one aspect of our existence or consciousness and can potentially be open and accessible to the individual, or blocked,” says Stenzler, who helps patients identify and free themselves from their areas of blockage.

“When I first came [to therapy] I was having a lot of anxiety and physical symptoms that made me feel trapped,” says Rachel W., a special-education teacher. “Through yoga, Joan helped me witness what I was experiencing and train myself to think past my body.”

But some experts are cautious about the combo therapy. Their main concern is safety: Are psychotherapists really equipped to teach yoga? “Yes, but only with extensive yoga training,” says Bo Forbes, a clinical psychologist, yoga teacher, and founder and director of the Center for Integrative Yoga Therapeutics in Boston. She believes that psychotherapists should have in-depth study of yoga and a strong background in anatomy and alignment to limit client injuries. Currently, there are no official licenses or standards of practice for yoga therapy.

Further, says Forbes, many mental-health experts who try yoga therapy may have a difficult time overcoming the mores of their profession. “As psychologists, we have been schooled against touch. For example, it can take work for the clinicians who go through our teacher-training programs to overcome that prohibition.”

Already, however, many therapists are guiding downward-dog poses in the office. Stenzler says yoga and psychotherapy make a perfect union — which is what yoga actually translates to in Sanskrit. “The goal and intention in psychotherapy is to support a patient to be who they always were. And that’s yoga! I’ve been doing it all along and didn’t realize,” Stenzler says.

Read more: http://www.time.com/time/health/article/0,8599,1891271,00.html#ixzz1SaNDSrfa

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