Practicing Mindfulness

Living in the here and now - mindfulness in a nutshell. This week we will focus (pun-intended) on Mindfulness. Yes, mindfulness, the new, hot and trendy, wellness technique. The great thing about it however, is that it works, it truly does! And, there is plenty of data to back it up, not only in neurosciences research again and again, but also thousands of years of practice in the Eastern world. 

We will share some daily mindfulness techniques to utilize in your already set schedules. The fantastic thing about this practice is that it is very easy to implement into one's life. Some of the following techniques have been adopted from this resource:  

Mindfulness in Your Morning Routine

Pick an activity that constitutes as a part of your daily routine, such as brushing your teeth, shaving or taking a shower. When you do the activity, totally focus on what you are doing, the body movements, the taste, the touch, the sounds, the smells, the sight, etc. The idea is to involve all of your sense and fully experience the activity with them all with awareness. 

When thoughts arise, acknowledge them, let them be, and bring your attention back to the activity. Again and again, your attention will wander, when this occurs and as soon as you realize this has happened, acknowledge it, note what distracted you, and bring your attention back to the activity. 

Mindful Eating

For those looking to cultivate an awareness of how food and drink might make you feel, both physically and emotionally, and break free of unhealthy eating habits.

At Mealtimes: Prepare your meal as you normally would. Turn off all distractions, no mobile phone notifications, no TV, no laptop to distract you from your meal. Set your table with care and include a candle in your arrangement. Set your meal before you. Before you begin to eat, light the candle, if possible.  

Spend a moment in contemplation of the meal you are about to consume. Where have all the ingredients come from? Why have you selected them? How do you think this meal will make you feel? Does it have emotional significance to you? When you are halfway through your meal, pause for a moment and allow yourself a rest. How do you feel? When you have finished your meal, allow yourself a moment to feel grateful for the food you have eaten. When you are finished with your contemplation, blow out the candle.  

Mindfulness of Domestic Chores

 

Pick an activity such as ironing clothes, washing dishes, vacuuming floors, and do it mindfully.

For example, when ironing clothes: notice the color and shape of the clothing, and the pattern made by the creases, and the new pattern as the creases disappear. Notice the hiss of the steam, the creak of the ironing board, the faint sound of the iron moving over the material. Notice the grip of your hand on the iron, and the movement of your arm and your shoulder. 

 

If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. When thoughts arise, acknowledge them, let them be, and bring your attention back to what you are doing.  Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you, and bring your attention back to your current activity. 

Simple, everyday activities can be done in a mindful manner. With time and practice, leading up to more mindful living. 

 

“Keeping one’s consciousness alive to the present reality” -Thich Nath Hanh

Successfully Navigating Social Situations

Our focus this week will be Social Anxiety (& how to successfully navigate social situations). According to Thomas A. Richards, Ph.D. the Director of the Social Anxiety Institute, "Social anxiety is the fear of social situations and the interaction with other people that can automatically bring on feelings of self-consciousness, judgment, evaluation, and inferiority." https://socialanxietyinstitute.org/

Social anxiety is much more common than previously thought, social anxiety (used to be known as social phobia) is the third largest mental health care concern in the Unites States. Social anxiety can be overcome, just entails some persistence and consistency and we will go over some useful ways in which this can be accomplished.

You can start with the small things - say hello to whom you make eye contact with during the day, ask people for the time (more than once in a day), say thank you and please every time possible to those around you. By honing in on etiquette, it can be used as a tool to overcome social anxiety by starting small, and by use and practice, your social skills will improve. 

Add a social task per week on your to do list - hang out with a small group of friends or even just a couple of friends somewhere outside of the home, talk to your siblings, interact with coworkers outside of just what is necessary to get the work done. Try and add some social interaction each week. Join a group - it can be a support group, a book club, a sport - building in that social structure into your weekly/daily/monthly life can be a great way to overcome social anxiety. 

Be up to speed on current events, read about current events, having something to talk about can be a great asset in navigating social situations successfully, even with those you may not be close with like family and friends. Knowing what is happening in the world will help you keep a hold on the conversation without feeling out of place. 

Dressing in a way which makes you feel good will also help in interacting in social situations. Once you feel good about yourself, even in outward appearance- can give a boost of confidence and may ease a social situation. 

Make social interactions a priority on your to do list, make sure its at the top and it gets done. The more you do it, the more practice you get, the better you will become at it and the easier it will be. More is better in this instance. The more you practice, the more results you will yield which will become more incentive to continue improving social skills.

Building Confidence

"Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend." - Lao Tzu

We will be building upon last week's positive self talk onto this week's building confidence, as positive self is certainly a step towards building confidence! 

Perception is everything when it comes to building confidence. The way in which you view yourself has much to do with how others perceive you. Of course there are factors that are beyond control always, but there is much that is under your control and by getting in that driver's seat and taking control, you can certainly build greater self confidence. 

"As soon as you trust yourself, you will know how to live." - Johann Wolfgang von Goethe 

The trick is to not let one set back keep you down, the more you keep pushing on, whether it is a failed test, lost job, or the end of a relationship, the idea is to keep pushing through, and moving forward. Allowing yourself "blunders" and letting yourself be human will not only build resilience within you but make you more confident along with it. The best way to learn is to try and to keep on trying until you do learn. The more you allow yourself to keep on trying and pushing yourself out of your comfort zone, the easier it will become to face the next challenge with confidence.

Pulling from last week > be optimistic! Regardless of the situation, social, work, school, etc. being positive is a great force that has the power to change the way you see your outcomes. Try being optimistic the next time you face a personal challenge and see how if your outlook has an impact on the challenge and also how you perceive it. It doesn't cost a thing and it is another step in the direction of building confidence. 

“Confidence comes not from always being right but from not fearing to be wrong.” - Peter T. Mcintyre

Be prepared for it all. Pay attention to the small details, floss, get enough sleep, eat wholesome meals, dress in clothes that make you feel good - whatever your style maybe, get some exercise regularly - take a walk around the block, and be social - talk to your friends and family. Practicing self care can prepare you for building that confidence. 

Don't accept failure: the sky will not fall down, you will only gain experience by trying. You become stronger and your chances of succeeding increases. Get to know who you are and what you want out of life and the only way to do this is by trying and getting out of that comfort zone. It will build great confidence. 

"Low self-confidence isn't a life sentence. Self-confidence can be learned, practiced, and mastered--just like any other skill. Once you master it, everything in your life will change for the better." - Barrie Davenport

Get to know yourself better - go exploring, figure out what excites you and do it. Doing will help you figure out what you want out of life. It will build confidence, the more you do, the better you will get. As with everything, and as we have mentioned before, practice, practice and practice again. 

Be a superhero. Not in the crime fighting sense (unless that is your job!) - but pose, pose as a superhero for a few minutes in front of the mirror and see how it increases your self confidence, do it before a presentation or a meeting. This too will build confidence. 

Positive Self Talk

The self talk habit is one that is often solidified in childhood, whether positive, negative or a mix. Then over the years this - self talk - tends to color the way we live our day to day lives, from every event we experience to every decision we make. However, the good news is that we can change it anytime we want, and now is a better time than any to change and create a more positive self talk. Not only will having more positive self talk boost productivity but can also help with increased self-confidence and more stress relief. We will present a few strategies with which one can create more positive self talk in one's life.

First, you can begin with noticing the patterns: once you are more conscious of your internal dialogue, it will become much easier to navigate through the thoughts and alter them. 

One sure way of tracking such activity is by keeping a journal: you can carry a journal with you and make a note of self talk throughout the day, or write out a summary at the end of the day, whichever is preferable; journaling can surely provide great insight into the internal dialogue taking place daily to later analyze and make changes. 



Second, after you are aware of the internal dialogue, you can begin by changing the negative internal dialogue to a positive one. 

One method of accomplishing the above is by incorporating milder wording: in your self talk, replacing emotionally charged words with milder versions of them can help in neutralizing the feelings, for instance - instead of using words like 'hate' or 'angry' - you can use words like 'dislike' or 'annoyed'.

Another way of combating negative self talk is to change it to neutral or positive self talk: if you find yourself having a negative thought, for example - having plans cancelled last minute to something you were looking forward to can seem negative initially, but think of what you can do with the new free time you've gained. So, if a negative thought or event takes place that kicks off the negative self talk, attempt to think of a positive that combats the negative in that situation (and once you pause to think of them, they will be there).  

An additional method is to change self-limiting statements to questions: self-limited statements can be damaging to self-esteem and confidence and can also cause stress. Next time a thought that comes across your mind that may go something like the following: "I cannot do this!" and "This is impossible!" change it to "How can I do this?" and "How is this possible?" will turn it into a more hopeful situation and open up more possibilities, which in turn, can help in reducing stress and boosting confidence.

 Positive affirmations can be incredibly helpful solidifying a more positive internal dialogue. These positive affirmations can be desired outcomes and goals and short and focused. By repeating them and even reading them out loud with emotion will make it that much more powerful and can give way to a new set of beliefs, creating a more positive internal dialogue.

Focus on enjoyable moments: while challenges and difficult times are inevitable, the enjoyable moments come as well- and to hold onto those memories and thoughts and focusing on them can aide in creating a more positive outlook overall. You can choose to fill your mind with positive images, in fact, you can choose to do a fun project to make it a point to focus on the positive once, at least every day with the following - https://100happydays.com/

Lastly, practice, practice and more practice! The more you practice in changing the self talk to a more positive one, the better you will become at it, just like exercising any muscle of the body can make it stronger, changing the brain and mind act similarly and require practice!

Goal Setting

Today we will be focusing on goal setting. Many of us feel as though we are drifting through the world and often times, this feeling arises from not having thoroughly thought about what we want. In order to set a destination, first, we need to think about where we want to go and of course how we wish to get to the destination. By setting goals we can achieve what we want in life, to a small daily task all the way to what we want our lives to look like 5 years to 10 years down the road, whether its related to career, family, health, leisure, creative, etc. Below we have provided 5 ways of how to begin setting goals. 

1) Set goals that motivate and are few in number: by sharpening the focus on a few goals that motivate one can help greatly in achieving them. If one is not motivated by the goal, or the goal does not fit in the bigger picture then it may become irrelevant and therefore possibly could cause one to lose motivation. To make sure that the goal is motivating, write down the why for the goal. 

2) Make the goals "SMART": using the SMART mnemonic is a very useful way of tailoring the goals to what one desires to achieve. There are a few variants on SMART, in addition to the standard listed on the photograph, the following alternative may apply to SMART as well: 

• S - Significant
• M - Meaningful
• A - Action-Oriented
• R - Rewarding
• T - Track-able

3) Write down the goals: cannot be stated enough, write down the goals! There is power in writing down intentions and simply seeing it outside of one's mind. The physical act of writing down goals also makes them more tangible and realistic. One other aspect to focus on as one writes theses goals down is to write them positively. Writing them positively will make them that much more motivating.

4) Create an action plan: now that the goals are set and have been written down, one can create an action plan; a very important step which is often overlooked but is essential. After writing each step in the action plan and crossing it off as it is completed, one will see physical evidence of progress which is not only motivating but wonderful for self esteem as one sees accomplishments being achieved and progress being made towards the goal(s). 

5) Review goals frequently: once the goals are written down and one has a vision of what they may manifest as, review them. Review them frequently as this will aid in keeping on track and making the goals a reality. In addition, reviewing the goals will help in creating further action plans to achieve the goals. One can choose how frequently to review them, reviewing them can also help in guiding daily, weekly and/or monthly tasks. 

Making goal setting a regular practice can make one feel motivated, in charge, and even happier. Making progress towards goals can lead to a more happy and satisfied short term and long term life. Attaining the goals can have vast positive consequences in one's life.

Relaxation Techniques

Relaxing - it is absolutely necessary, even if we may not seem to think so in our fast paced, fleeting, daily life. Stop. Breathe. Take a moment to yourself. You deserve it. Everyone has their own way of relaxing, and what one may find relaxing another may find not such that. We have complied some tried and true ways of relaxation. Maybe give one of these (or more than one) a try today! 

1) Autogenic Relaxation - "autogenic" = something that comes from within oneself. This technique utilizes both visual imagery and body awareness. One may imagine a peaceful environment, and then focus on different physical sensations, i.e. a calm heartbeat, easy natural breathing, heaviness of each limb, the temperature of each limb, etc. This relaxation technique can lead to a deep state of relaxation. 

2) Progressive Muscle Relaxation - in this particular method of relaxation, one focuses on slowly tensing and relaxing each muscle group. One way in which one can practice this type of relaxation method is by starting by tensing the toes for 5 seconds followed by relaxing them for 30 seconds, and moving up the body all the way to the head with this manner of tensing and relaxing each group. One can also start at the head and move to the toes if that is more preferable. This relaxation method can help one become more aware of tension in the body and just overall physical sensations. 

3) Visualization - during this relaxation technique, one uses mental images to take a visual journey to a peaceful environment. In this technique, one can use as many senses as possible, sight, taste, sound, touch and smell. For example, imagine a beach, smell the air, taste the salt in the air and the water, feel the warmth of the sun and the coolness of the water, hear the sounds of the waves and the seagulls.


4) Breathing - breath deeply, take a 5 minute break and focus on your breathing, place one hand on the belly, and the other on the chest. Eyes closed, take a deep breath, inhaling deeply and feeling the abdomen push against the hand. Hold the breath and slowly exhale, and repeat. This type of deep breathing for a minutes in a day can lower blood pressure and relieve stress. 

5) Guided Imagery - in this technique, one would listen to a guided imagery CD or another individual guide them into a state of deep relaxation. There are many apps, websites and CDs/DVDs out there to utilize for guided imagery. 

Please see the following links for some quick ways to kick start your relaxation! 
Guided Imagery (on youtube)
Guided Imagery (on iTunes)
https://www.calm.com/
www.stresslesstips.org
10 Tips to help you De-stress

Food & Mood

The food that we consume has loads to do with how we feel daily. There is a delicate balance between our food and mood which can easily be swayed in many directions. Today we will present a few ways in which one can manage anxiety with food. Including the following in one's diet may lead to better management of anxiety via food.

1) Vitamin B - eat food rich in vitamin B or take a vitamin B supplement to ward of anxiety, studies have shown a relationship between mood and the B vitamins. Some food that has vitamin B includes meats, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts and eggs. 

2) Tryptophan - tryptophan is a precursor to the neurotransmitter serotonin, which helps you feel calm. That tired feeling one gets after eating turkey on Thanksgiving - comes from the tryptophan in turkey. Tryptophan in the form of meat has been shown to reduce anxiety disorder. Some food that includes tyrptophan are turkey, chicken, banana, milk, oats, cheese, soy, nuts, peanut butter and sesame seeds. 

3) Carbohydrates - carbs also increase the production of serotonin in the brain. Go for whole grains for brain healthy options, such as whole wheat bread, brown rice and whole grains. Opting for the processed grain alternative can lead to one feeling lethargic due to the sharp increase in energy due to the insulin rush followed by a quick decline. 

4) Omega-3 fatty acids - there is some evidence that indicates omega-3 fatty acids can be uplifting and improve moods. Some food that has omega-3 fatty acids include salmon, sardines, mussels, anchovies, tuna, lake trout, herring, and mackerel. In addition, omega-3 fatty acids may reduce risk of heart disease. 

5) Protein - protein helps stimulate other neurotransmitters (norepinephrine and dopamine) both of which have shown to improve alertness and mental energy. Some food that has protein include Greek yogurt, fish, meat, cheese, eggs, nuts, beans, soy and lentils. 

6) Potassium - potassium naturally helps lower blood sugar and is great for brain health and anxiety. Food that has potassium includes avocados, sweet potatoes, bananas, clams, winter squash, milk, soybeans and orange juice. 

7) Magnesium - magnesium helps with over 300 enzyme systems in the body which regulate diverse biochemical reactions. In addition, it aids in blood glucose and blood pressure regulation, all of these factors make this mineral a very important one in managing mood. Some food which have magnesium includes Swiss chard, spinach, leafy greens, almonds, peas, broccoli, flax-seed, tofu, cashews and bananas. 

8) Curcuminoids - curcuminoids are antioxidants found in turmeric which have been found to enhance mood and have a neuroprotective factor. One can cook with turmeric as an added spice in their dishes. In addition, one can take a curcumin supplement.

9) Dark Chocolate -  dark chocolate may lower levels of stress hormones; cocoa has been found to be rich in a class of antioxidants called flavonoids which have been linked to a number of health benefits. A small piece of dark chocolate is not only satisfying but also beneficial! 

10) Tea - several teas have natural calming effects on the body. Chamomile tea for instance has shown to significantly decrease anxiety symptoms in just a few weeks. Green tea has an amino acid L-theanin which has been shown to curb a rising heart rate and blood pressure, which in turn can lead to a calming effect. Rooibos tea also known as the red bush tea has many great properties including zinc, copper, magnesium, calcium and potassium, all of these have been shown to reduce anxiety and aid in managing overall mind and body health. 

Tips for a Healthier You

As we just ended April aka Mental Health Awareness Month, we would like to share some tips for a healthier you (mentally and otherwise).

 

Continue reading below for a few ways to mind your health this month and for all the other months of the year too!

1) Sleep Enough: sleeplessness, depression and anxiety are all interrelated to each other; sleeplessness can aggravate depression and depression/anxiety can cause sleeplessness. Lack of sleep can also impair judgement and make one forgetful. Having a daily routine can help in creating a time for bed, in turn leading to better sleep. Making sure that there are no distractions while one is attempting to sleep, such as, having the TV on, having a cell phone close by to browse through while laying down, etc. Getting the recommended 8 hours each night can help alleviate overall daily stressors.

2) Take a Daily Walk: walking and body movement in general, whether in the form of exercise or just a stroll can have significant impact on one's daily life. Some ways in which one can incorporate into daily life is by taking your pet for a walk (longer than the usual time), walking with a friend, walking up the stairs instead of taking an elevator, walking during a phone call, and walking after a meal are all ways in which one can include walking while accomplishing various other tasks. Getting the recommended 10,000 steps daily can lead to a healthier lifestyle.

3) Drink more Water: drink a whole glass of water after waking up each morning. Drinking water first thing in the morning (and all day) will help energize the muscles and get the body moving. In addition, drinking water throughout the day will help in keeping caloric intake down and help one in feeling fuller longer. Drinking water will also aid in keeping one's skin look more hydrated and clearer. Water will also aid your kidneys in flushing out toxins, and help in maintaining normal bowel functions. Getting the recommended six to eight 8 ounce glasses of water a day can lead to a well oiled body.

4) Check your Mood and Energy: take a moment to evaluate mood and energy, breathe deeply, exhale and assess the energy level as well as the feelings and thoughts. Keeping a check on one's mood and energy can aid in taking the right steps to take rest if energy is low, perhaps take a walk if, talk to a dear friend or play with a pet if the mood maybe off. Being mindful of how one's mood and energy is flowing through the day can help in creating a homeostasis within the mind and body. 

5) Make (and maintain) Social Connections: everyone has a need for lasting and long relationships, making new social connections and maintaining social connections can make a huge difference in daily living. A phone call or text from a friend can help make a dreary day better. Taking time to visit family members can foster social connections and maintain them over time. Having and making the time for others can make one's own life healthier and more enjoyable!

We hope you found these tips helpful for a healthier you!

Apps & Online Tools (Mental Health Version!)

Our cell phones and computers have become almost a part of us. One might even state "these technologies are an extension of the self." As these technologies are such an integral part of our lives, why not utilize these up to their utmost potential. We will be sharing a few of our favorite apps and website which can be used for a more healthful daily life.

Selfspective Mood Tracking: this app allows one to track moods at various times of the day. It has the potential to make one more self-aware of their emotional states. These emotional states can be linked to contexts in the app and tracked over time to give one a grander picture of the emotional states over time.

Calm: Meditate, relax, breathe & enjoy simple guided mindfulness stress reduction: this app allows one to meditate and relax in a few different ways; the app has three guided program options in which one can choose based on relaxation styles. The app can guide the meditation sessions one chooses to participate in on their own. Adding a meditation routine can aid in reducing stress and inducing calmness.

Zenify - Meditation and Mindfulness Training Techniques for peace of mind, stress relief and focus: this app provides short mindfulness tasks, these tasks allow one to tune in and become more conscious of everyday tasks with these short assignments delivered via the app. These mindfulness practices allow for less stress, calmness and overall relaxation.

MoodKit - Mood Improvement Tools: this app has hundreds of mood improvement activities, this app also tailors activities based on one’s desires, it also has a journal and mood logging option, one may also add reminders. This app also has a vast customizable option and a whole host of other options for a variety of different needs for overall better mental health.

CounselChat.com: this website is a great tool for anyone who may have a question they would like answered by professionals in the mental health field. This website also allows for individuals to seek therapists in their local areas. The website provides answers to questions that many people may have but have not received answers to from professionals.

We hope you find these applications and website useful for a more (mental) healthful daily life! 

Introductions

 Hello! and welcome to our blog! 

In order to lead a joyful life, we must come to the understanding that life is a journey that will take us along many different paths at different points in our life. As human beings if we come to the understanding that we will always be evolving; becoming our best self means that we are open to evolving and renewing ourself based on our present moment. Becoming our best self is to be mindful and present and one with our evolving needs.

We are practitioners in the mental health field, we hope to inspire wellness and awareness in your life through some golden nuggets of our experiences and training. In addition, share valuable resources to continue living a well balanced life. 

Below is a little bit about each one of us. _____________________________________________________________________________________________________________

Joanna Cortes-Agnello has been in the counseling field for over thirteen years. She has worked with various populations specializing in individual work with adults and with therapeutic interventions with children and adolescents. In addition to providing mental health counseling services through her private practice, Joanna works for the City University of New York as a licensed mental health professional and as a lecturer teaching psychology in the Behavioral Sciences Department. 

Joanna Cortes-Agnello received her Ed.M in Psychological Counseling from Columbia University in 2003. In addition to her psychological counseling degree, Joanna is both a licensed Mental Health Counselor and a licensed School Counselor. Joanna also has a Master of Arts degree in Social-Organizational Psychology from Columbia University, but has a passion for clinical work and for helping individuals to reach their full potential. 

Joanna specializes in individual and EMDR therapy. In addition, Joanna specializes in anxiety disorders; traumas (PTSD); difficult life transitions; grief counseling and adolescent issues. As a licensed mental health counselor with over thirteen years in the counseling field, she understands the importance of living a joyful life. She believes the key to a therapeutic relationship is the connection made. Her goal is to work collaboratively with you to provide the necessary tools to enable you to grow as an individual. Her approach is holistic, collaborative and based on acceptance and compassion.  
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Desiree received her Bachelors Degree from the University of California, Davis.  She completed her Master’s in Counseling at Long Island University, Brooklyn. Using a cognitive behavioral and person centered approach, her practice consists of aiding clients in discovering inner strength and renewed confidence that enables them to reach the life goals they hope for.  Practicing in the field over 7 years, Desiree has extensive experience with children, adolescents, college students and adults.

Desiree Specializes in anxiety disorders, depression, relationship issues, and issues related to anger. Desiree's practice is centered on using a holistic and eclectic approach to therapy. She works with clients to help them feel more comfortable and less anxious, feel more confident in a new environment and adjust to the difficulties life can bring. Individuals have the answers within themselves and when given the space to explore, the solutions can be found. Her goal is to work with her clients to discover ways to allow for positive change and personal growth. 
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Tanupreet Suri received her Masters of Science in Mental Health Counseling degree from Long Island University in Brooklyn, New York. She received her Bachelors of Arts from University of Maryland in Baltimore. Tanu is also a limited permit mental health counselor in New York City. In addition to providing counseling services, Tanu also works for the City University of New York as an Advisor and a Wellness Consultant for the University's STEM Initiative.

Tanu has extensive background working with a range of populations in various areas, including community health, health education, awareness, promotion, and wellness. She also has years of additional experience working with the college-aged population providing one on one and group therapy on college campuses.

Tanu's therapeutic philosophy focuses on a holistic approach, utilizing a variety of therapy techniques. She has been trained in the humanistic approach, psycho-dynamic therapy, cognitive behavioral therapy, dialectical behavioral therapy and more. She strongly believes in the integrative model in which an eclectic style is utilized tailoring the therapy to each individual's needs. Tanu works in a very collaborative, empathetic and supportive manner. 
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Looking forward to sharing with you soon!