Rewire Therapy by Tanya Zajdel, 1766 Rue Wolfe Montreal Quebec H2l 3J8, Montreal, QC (2025)

05/12/2021

We love seeing these messages from our 30-day program members ❤️ It is a beautiful reminder of why we do what we do!

Created by both trauma survivors and experts, this 30 day program uses short neuroplasticity techniques which blend over 8 of the worlds most effective movement and somatic centred therapies.

Learn more ➡️ https://www.rewiretherapy.org/join

03/22/2021

Why we say yes...

Feeling pressure to say yes to things without really thinking them through first can come from a few primary places:

Anxiety
Desire to be liked
Fear of disappointing others
People pleasing

Know YOUR VALUES
Knowing your own values is the best way to move forward with any and all decisions you need to take down the line. Values act as a guiding moral compass for your boundaries.

E.g. if one of your values is taking care of your physical health, it might be a routine for you to workout 5 days a week at a specific time. If someone asks you to do something else in that time, you'll likely say no, because it conflicts with a value to protect your time to prioritize your health.

HOW TO SAY NO
If you’re concerned about disappointing someone, being left out of future invites, or not being liked, that’s ok! This is a completely normal feeling. The next time you need to say no to someone, try it in one of the following ways and see how good it feels:

1. You don’t have to give an explanation, know that “no” or “no thank you” are complete sentences.

2. Let them know it’s not personal against them, that instead, you need the time to focus on something for yourself.

3. If you really want to but can’t, let them know how grateful you are to have been asked and tell them to please invite you again because next time you are there.

4. Don’t apologize. No means no, see point one.

5. Take the time to consider your option before immediately saying yes or no. Let them know you have to look into a few things and will get back to them.

6. Know YOURSELF well enough to determine when you are pushing your own boundaries and when you need to enforce them.
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🗣❤️ If you struggle with self-love, finding your self-compassionate voice, never manage to cheerlead for yourself (but are really acquainted with that critical bully in your mind) then check out the self-love toolkit. It's the answer to everything you need in order to turbocharge self-love.

03/21/2021

Confessions of an overthinker.⁠
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Being an overthinker means I used to research things well beyond the point necessary and had more to-do lists than I knew what to do with, pun intended.⁠
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Where does it come from???⁠
Overthinking typically stems from a lack of confidence. Now, this does not necessarily mean a lack of confidence in yourself, though it can. ⁠
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It usually is more specific to a lack of confidence with desires and decisions. ⁠
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Perhaps you grew up with a narcissistic or controlling parent. This can lead someone to adopt the viewpoints of that parent, and when they enter adulthood be unaware of their own desires.⁠
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This often causes a lot of anxiety, stress, and indecision which creates - you guessed it - overthinking. ⁠
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The inability to make decisions can come at a great cost. Trust me I know!⁠
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Eventually, if you do not choose something, a choice will make itself. For example, if you do not respond to a job offer because you are unsure, they may revoke it or offer it to someone else. ⁠
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Or, if you are unhappy in a relationship and are unsure of whether or not you’ll find someone else if you leave, you may spend the rest of your life unhappy or waiting for the other person to end it so you don’t have to.⁠
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Meditation and journaling are two fantastic ways to quiet the mind and get in touch with your true emotions, which can bring forth clarity and decision-making. ⁠
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Can you relate? If yes, stay tuned.⁠
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03/20/2021

Ready to stop feeling overwhelmed?⁠
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If you're anything like me what happens after overwhelm? ....a state of paralysis. There is so much to do and so much stressing us out that we cannot help but completely shut down and slowly (or quickly) back away from our growing list of responsibilities. ⁠
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If you are nodding as you read this, it’s important to pay attention to that feeling. It means burnout is around the corner, and with that can come some really negative consequences on your:⁠
2. Work in blocks of time with a break after each break...Think Pomodoro technique.⁠ I have no more than 4 things on my 'must do' list per day. It may seem scary to lighten the load, but the effects of not lightening it are even scarier.⁠
Finances⁠
Relationships⁠
Well-Being⁠
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The next time you’re feeling like you have too much to do, try these three simple steps:⁠
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1. Prioritize your to-do list by what absolutely has to get done, and what can wait. I have no more than 4 things on my 'must do' list per day. It may seem scary to lighten the load, but the effects of not lightening it is even scarier.⁠
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2. Work in blocks of time with a break after each break...Think pomodoro technique.⁠
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3. Focus on one thing at a time - Your brain is like a computer. The more you are trying to do at once, the less effective you will be with completing each task. While the general idea of doing multiple things at once is appealing, you are also creating greater room for error. ⁠
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AVOID BURNOUT⁠
If you do not take the time to reassess your activities and how you spend your time, you place yourself at a higher risk of burnout. When we feel burnt out, we tend to give up on everything. This is when people quit jobs, relationships, or feel a total lack of motivation to get up and try again. This is a dangerous state to be in and one that must be avoided at all costs.⁠
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The good news? There are things you can do to stop overwhelm and avoid burnout. The list above will help. The next is to set aside specific time for yourself in order to rest and recover. It’s imperative you make time for yourself and that you protect that time as if your life depends on it.⁠
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If you struggle with self-critical, racing thoughts and consider yourself an anxious overthinker then don't worry. I've got you.
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03/19/2021

👣 no matter what we go through, we are always whole. no one can truly take our wholeness away from us, even though it may sometimes feel like it.
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👣 needing to heal or recover from a problem, trauma, or an illness does not imply brokenness. wanting to improve yourself doesn’t mean something is lacking. being different does not mean you are not whole. you are you - and based on that fact alone, you are whole.
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👣 what comes to mind when you think about brokenness or wholeness? share in the comments. ✨

03/19/2021

A lot of you asked me, where do I start with knowing what types of boundaries I need to set?

Here are 6 categories of boundaries to start exploring.

Ask yourself...
What are my time boundaries? What do I have time and energy for right now?

What are your boundaries around s*x and intimacy?

Will you lend things (material)?

What about emotionally? Are you able to separate your emotions from others? Do you need to take breaks when you get into a disagreement with your partner for example.

What about mentally? Are there certain things that are difficult for you to talk about that you need to set boundaries around?

What about physical boundaries? Do you give hugs or handshakes on meeting people?

These are some places to start. I’ll make a post tomorrow about specific questions to ask yourself!

03/19/2021

🦆 just gonna leave this here - I’m just incredibly tired of all the mental health & therapy stigma. yikes.
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🦆 health is health, and therapy is just one way of maintaining it. seeing a mental health professional shouldn’t be scandalous or shocking - therapy is normal.

03/16/2021

So go ahead and let yourself ask for what you need to rebuild trust 🌼✨

03/12/2021

Do You Over-Explain Yourself?

I know I have, and I am sure you have. Well, I have some news for you...

Over-explaining yourself comes from a deep-rooted 🌳 fear of abandonment or rejection

When we experience trauma as children and it is not taken care of we develop trauma responses and reaction in our adult lives

OVER-EXPLAINING is one of those trauma responses

As a child you could have been conditioned to understand that you had to do or say specific things to receive approval from your care-takers. You most likely learned that approval and affection could be taken away at any time

This caused a deep trauma in you which now reflects as you feeling the need to constantly over-explain yourself and over-apologize for yourself

Over-explaining ourselves is normalized, but IT IS NOT NORMAL, it is a trauma response

03/10/2021

Spending days at a time in the African Savanna taught me many valuable lessons about how animals work together to create community. I learned that the Zebras and Wildebeest work together each day... the Zebras rely on the keen hearing of the Wildebeest to detect predators and the Wildebeest depend on the Zebras’ powerful eyesight to locate predators as early as possible. Alligators and hippos work together to keep their shared habitat protected. There’s an amazing interdependence and cohabitation in the animal kingdom that has been so inspiring to observe. Similarly in the human world, groups of people who possess a variety of strengths and have healthy interdependent relationships and interconnectedness with each other have similarly higher survival rates. Community and social support are vital across the ecosystems 🦛🦓🐆

03/04/2021

Motherhood often affects women across the earth, including the Tanzanian Maasai tribe whom I had the honor of meeting, in two divergent ways.

Birth is both an opportunity to heal from pelvic related traumas like s*xual assault or child loss and also a trauma in itself to be healed from.

Learn how to heal tissue memory and the nervous system from pelvic related emotional trauma that affects the body physiologically and psychosomatically.

Meet the birth attendant, the pelvic floor physiotherapist and the birthing Centre nurse who came together to educate both Therapists and their clients about this taboo topic.

03/02/2021

It’s ironic that during criminal court proceedings, abuse survivors are asked to recount with complete accuracy the details of a traumatic event…

This is scientifically counterintuitive considering that neuroimaging of the brain’s activity during traumatic memory recall demonstrates a decrease in blood flow and neural activity in Broca’s area, which is responsible for effective communication and speech*.

*https://pubmed.ncbi.nlm.nih.gov/12151279/

03/02/2021

Humming, singing or repeating 'OM' helps relaxation by stimulating your Vagus Nerve and your Parasympathetic Nervous System.🌸

02/25/2021

Did you know that an anxiety can be soothed in seconds through stimulating your vagus nerve, which in turn stimulates your parasympathetic nervous system?

Breathing out deeply for about 6 seconds duration, all the way into your pelvic muscles actually does wonders for your nervous system, your pelvis and your mental health.

Not only does this breathing exercise help relax your nervous system, but it also stimulates blood blow to one of the first things we clench and limit blood flow to when we are stressed...our pelvic muscles.

Chronic stress often leads to pain associated with these tight muscles like pelvic pain, bladder pain or lower back pain...so when you're stressed, remember to breath out slowly and deeply, to breathe into your pelvis and to remember that you're only human. That it is okay for you not to feel okay at times.

That if you can't accomplish what you wanted to today, there will be another tomorrow in just a few hours that will welcome you with its' warm, sunny reach and offer you a new day and a new opportunity to shine your light and your energy forward.
Not only does this breathing exercise help relax your nervous system, but it also stimulates blood flow to one of the first things we clench and limit blood flow to when we are stressed...our pelvic muscles. your pelvis, and to remember that you're only human. That it is okay for you not to feel okay at times.

02/23/2021

Therapists are like doctors. They can help you heal, but they can't specialize in every healing modality out there.

A good therapist recommends getting out in nature, expressing yourself creatively and getting active with trauma sensitive yoga but they aren't trained to guide you through each of these modalities.
Many also don't have professionals in these modalities to refer their clients to.

That's why I created Rewire Therapy programs to help bridge this gap.

Because therapists understand that healing goes beyond speech.

Healing takes expressing oneself through art and writing.

Healing takes learning self-defense movements.

Healing takes energy work.

Healing takes optimal nutrition and sometimes homeopathy.

Healing takes dance, yoga and movement.

Healing takes music and song.

Healing takes reparative experiences.

Healing takes the regeneration of trust, both in oneself and in others.

This is why Rewire Therapy brings together professors from around the globe to help bring more healing into the talk therapy journey.

Let's come together and share the healing modalities that have helped millions of people already, by sharing these with our clients as well.

Visit https://www.tanyazajdel.com/ to learn more and meet the professors.

02/19/2021

“Healing the nervous system is the most important aspect of emotional healing.”
- Tanya Zajdel, RN

Rewire Therapy by Tanya Zajdel

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