5 Tips on Reducing Your Anxiety as We Shelter in Place
Author: ruth       Apr 27th, 2020

1) avoid info overload & practice social media self discipline 2) name your fears & prepare 3) think outside of yourself… help someone else 4) seek support wisely 5) create routine & be active.  I would add one more … HUMOR! It’s so important to find a way to laugh … so tell those corny jokes, watch comedy, and try to see the lighter side when possible. Here’s the CNN article discussing these tips

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TOP 5 Tips for Staying Focused During Shelter in Place
Author: ruth       Apr 18th, 2020

Schedules, routines & priorities have been turned upside down and people are complaining they are unfocused and distracted. 1. NOTICE … Notice when you are becoming distracted and aimless.And importantly, notice without judgement. By noticing when we feel distracted we are more than1/2-way towards finding a focus. Noticing (otherwise known as mindfulness) is a wonderful tool to bring us back to the present and to a higher level of consciousness.  2. SCHEDULE …. Just because we are sheltering in place doesn’t mean you should drop your schedule. Think about: setting regular times to wake up/go to sleep each day; make sure you brush your teeth, get dressed, and fix your hair; eat at regular intervals; and try to incorporate other people […]

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Resources for Shelter in Place
Author: ruth       Mar 27th, 2020

Shelter-in-Place Resources guide that Includes links to AA meetings, virtual museum tours, yoga classes etc.

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NVC – A Game Changer for Communicating
Author: ruth       Sep 10th, 2019

Do you feel misunderstood by friends, family or co-workers? Do you carefully plan how to broach a difficult subject only to find yourself in a bigger mess than when you started? Ever feel as if you are perceived as a jerk even though you have good intentions? I get it … and I also have an answer for you – it’s based on Non Violent Communication (NVC) which was developed by Marshall Rosenberg in the 1960s. NVC is a structured process for communicating that really works. Here’s what it looks like. The premise is not about being right or wrong, it’s about coming to mutual understanding. Step 1: Deep Mutual Respect Step 2: Timing Step 3: State feelings using “I” […]

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Yoga Can Heal Trauma
Author: ruth       Apr 2nd, 2019

Yoga can heal trauma. Yet, it’s important to be gentle with yourself when doing so. While the physical stretching and inner experience can feel good to many people, it can also arouse deep set trauma that resides in our bodies. So it’s important to tune in to how you are feeling especially when you begin a yoga practice. If strong emotions arise during a yoga practice it’s OK to put yourself into a Child’s Pose or to simply sit down and take a break. Also, most yoga instructors are trained to support people who are experiencing strong emotions due to the yoga practice, so you can speak with them if you need immediate support. As a yoga instructor and psychotherapist, […]

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Foods That Target Anxiety & Depression
Author: ruth       Aug 18th, 2018

I’m a huge advocate for implementing healthy lifestyle options to combat mental health issues. When seeing clients I assess how they are living, what they are eating, and what aspects of their lifestyle may be contributing to their symptoms. This comprehensive Wall Street Journal article (see link below) provides data backing up what we have known for years and shows the science behind which foods target symptoms of anxiety and depression. Explore delicious recipes and ideas for a larger lifestyle program including regular exercise, establishing healthy sleep patterns, therapy and, where appropriate, medication. Enjoy!

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Put on your walking shoes and get out the door!
Author: ruth       Apr 11th, 2018

That’s what I say to myself on days when I feel sluggish, tired, or depressed. Inevitably, my mood lifts, my mind settles, and then my thoughts deepen once I am out the door and moving. There are hundreds of scientific studies outlining the benefits to taking a simple walk. As a therapist, I encourage all my clients to get out and move. And while the occasional walk can lift our mood, regular exercise has shown enormous benefits to mental well-being. For starters, walking and light exercise can reduce anxiety and depression. When you exercise, your brain chemistry changes through the release of endorphins (‘feel good’ hormones), which have a proven effect on calming anxiety and generally making you happier. One […]

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Everyday Stressors Can Hurt Your Health
Author: ruth       Mar 20th, 2018

The non-stop strains of everyday life can add up to hurt your health, but you can manage it by learning how to gauge your reactivity with tools such as mindfulness, breath work, and appreciating life’s little pleasures. Learn more in this compelling article from The Washington Post

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Focusing on Love vs Happiness
Author: ruth       Jan 7th, 2018

This morning before I fully awoke, I decided to meditate. I focused on Happiness, because in my foggy state I thought I pledged I would meditate on Happiness each day. The experience immediately felt awkward, contrived, and self-centered. I noticed I was in my head and realized something needed to change in order for me to begin to actually meditate. Then I remembered it wasn’t Happiness that I had pledged to meditate on, but rather Love. I made some mental adjustments and refocused on Love. The experience was amazing! In an instant my focus moved from my head down to my heart. A warmth developed in the core of my body and I eased into a beautiful meditation. My monkey […]

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Fall: Use ayurvedic tools to flourish in drier, cooler weather
Author: ruth       Sep 28th, 2017

This is from an email I received today about ayurveda and yoga. I altered it to highlight how ayurvedic tools can help us mentally and physically through the change of seasons from summer to fall. Enjoy! Fall is a great time for exploring new ideas, patterns and making commitments to yourself! The weather is not too hot or too cold, and the air is crisp and full of energy. Here are some ways to help take advantage of that: • Oil your nose, a practice also known as nasya, to keep those mucus membranes healthy while breathing drier air. Put one drop of oil in each nostril and massage it around from the outside while inhaling gently. There are specially made […]

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Copyright 2020. Ruth Krumbhaar, Marriage and Family Therapist MFC53637.