Flourish Psychotherapy & Nutrition

08/25/2023

We are excited to introduce the newest member of the Flourish team: Diego Montego!

Diego is a mini Bernedoodle puppy that has joined our team to become a service dog for therapy clients. Once he is older and trained, Diego will be happy to provide signals of safety, no judgment, and comfort by utilizing his grounded nervous system and his innate purpose to serve others.

At Flourish! we incorporate attachment and polyvagal theories in our approach to mental wellness and bringing in a therapy dog works beautifully with these two theories.

Be sure to give Diego a follow on his new instagram account .montego.atx

And check out his page on our website, where we explain more about how attachment and polyvagal play a role in our relationship with our four-legged friends:
https://www.flourishinaustin.com/diego-mindful-therapy-dog

08/23/2023

The word ‘trauma’ shows up a lot on social media and often in a context that is outside of the clinical definition of trauma. As mental health professionals we apply the term trauma very specifically and take great care, consideration, and thoughtfulness before assigning this term to a client’s experience.

, professor of clinical psychiatry and researcher, defines trauma as “an experience we have that overwhelms our capacity to cope.”

Next time you think about labeling something you’ve experienced as ‘trauma,’ check in with yourself to see if the experience is overwhelming or shutting down your nervous system.

If it isn’t, but instead you have judgmental thoughts and expectations of what the experience ‘should have’ been, then you may spend some time reflecting on other words that could describe what you experienced.

If your nervous did and/or does shut down or become overwhelmed, and this reaction is negatively impacting relationships or your ability to function normally, consider working with a trauma-informed therapist.

And if you are in the Austin area, we have a few openings for trauma-informed therapy. Reach out to us to find out more. 💌

08/15/2023

We all have our own unique history and each of us experienced challenges, regardless of what our family dynamics looked like. Our environment, the significant people around us, and the events that took place as children influence our lives well into adulthood.

Those memories and their impact on us are stored in our brains. As children, we made subconscious decisions about how we “should” be in order to be accepted by our families as a means for survival.

These beliefs were reinforced by our later experiences, creating a “script” about who we are and how our lives “should” be. We carry these childhood scripts with us into adulthood.

In fact, they run our lives 90% of the time!

Revisiting the experiences of the child we once were can be useful to find out what the script reveals about the patterns we keep recreating and repeating.

When we reconnect with our inner child, we can begin to discover the root of many of our fears, insecurities, and self-sabotaging patterns.

When speaking to your inner child, it’s important to be compassionate, respectful, and kind.

Examples of things you could say to your inner child include:
🥰I love you
🥰I hear you
🥰I’m here for you
🥰Thank you

What’s one thing you’d like to say to your inner child?

❤️

08/09/2023

Emotional wellness means you have the inner capacity to be with and accept what is happening, just the way it is. This does not mean you are really skilled at letting things go or that you are happy when a situation doesn’t work out to your benefit. Emotional wellness allows you to feel your feels. And emotional wellness is not just emotions; the wellness part involves your awareness and connection to your body, being open to the signals your body is sending you that you need to allow some cagey emotions that are bubbling beneath.

Let’s talk about some free ways to achieve a greater sense of emotional wellness, even when the world around you may seem chaotic.

Mindfulness can help us hold dissimilar emotions and experiences as long as we remain non-judgmental and objective. You can make space to hold and feel powerlessness and gratitude; compassion and helplessness; empathy and joy.

Mindfulness, however, is not something you can just make yourself do. You can try to set an alarm on one of your many devices to remind you to be mindful but reminders won’t help you cultivate your innate ability to be present with what is really happening, even if it’s uncomfortable or scary.

Mindfulness is a skill that needs daily practice, consistent intention, courage, and curiosity. And if you are one of the millions of people who have been shoving most of your uncomfortable and painful emotions into an internal storage room, then it might be best to work with a mindfulness-based therapist to help you slowly and safely unpack what’s in the storage room so you can make room for all the feels that are happening right here, right now. Because when you are mindful and have enough room to hold what’s happening in the here-and-now you are embodying emotional wellness.

There are also many free mindfulness tools out there, including youtube videos with guided breathwork, yoga, and meditations. Some of our favorites include Yoga With Adriene and Self-Compassion by Kristin Neff, Ph.D.

We would love to hear what your favorite mindfulness activities and resources are, so please share them in the comments below!

08/06/2023

When our deep drive to be safe and secure clashes against the uncertainty of change, we can have the propensity to say:

“F— it, I don’t care.”

The thing is, we’re human and we can’t help but care. But many times, caring hurts.

Sadly, there are social norms that serve to shame us for our vulnerability with the expectation that we appear impervious to pain.

Think of how men are conditioned to think that their masculinity is hinged upon their ability to remain stoic at all times, or a crying child who was mocked and shushed.

It’s easy to conclude that not caring is the solution to avoid being hurt and remain in control.

But we know that great rivers of dysfunction spring from this ingrained habit of avoiding heart pain.

So, caring is a good thing then, right?

Yes, and yet…caring too much can come at the expense of our well-being.

When caring veers into an attempt to control, it can lead to stress, depression, and anxiety.

These days, there is SO MUCH to care about beyond our own wants and needs, and even those of our loved ones and people in our immediate environment.

There’s equality, justice, the environment, and on, and on, and on.

And we should care about these things.

But it’s about learning how to love and care without caring yourself to death.

This is where equanimity comes into play.

Equanimity is a paradox of caring deeply while being carefree at the same time. Outwardly, it can look like indifference, but it is simply *being with* whatever is.

Indifference is actively resisting, while equanimity is infused with a kind of curiosity and a distinct lack of striving and struggling.

Letting ourselves observe closely how we respond to pain and difficulty can become the source of equanimity—and mindfulness practice is a helpful means to do so.

07/31/2023

We may feel the pull to be looking for “something” in our phones, but the distraction only gives us temporary relief. The uncomfortable feels we needed a distraction from (such as uncertainty, powerlessness, or agitation) don’t go away by looking at the phone, they just get put on hold.

It is easier to slowly change a habit with mindfulness than it is to completely eliminate the habit. If you want to look at your phone less during the day it is doable - as long as accept that it will take time and means you will experience some uncomfortable, yet not debilitating, emotions or sensations.

By giving yourself time to slowly shift this habit as well as space for relapses and self-compassion, you can become aware of what you want a distraction from. With practice, you will start looking at your phone less because you have started to cultivate mindful awareness (mindfulness).

Tips to use your phone to build mindfulness skills:
⏸️ When you pick up your phone to look at it and before the Face ID or password screen comes up, close your eyes and slowly count to 5. By taking a consistent pause, you can rewire the brain’s urgency to pick up the phone to a slower pace.

🪞Within the first few minutes of looking at your phone try to pause and reflect on your intention. What were you intending to get out of this activity? Give yourself a pat on the back if you are aware you needed a distraction as this awareness will help you become more present with what you wanted to be distracted from.

🔔 Turn off many, if not most, of your notifications. The buzzing of the notification can be interpreted by your nervous system that there is a perceived threat on the horizon.

💗 When pausing to pick up your phone, reflect on what you are thinking and feeling. Just being with the thoughts and emotions, even if it is uncomfortable or painful, will pass sooner than later. Then embrace yourself with self-compassion - validating that what you are experiencing is difficult. While doing this practice, you may find that you end up leaving your phone off while doing this reflection, since your mind and body received what it was looking for - connection to what’s happening within you.

https://www.flourishinaustin.com/blog/check-phone-less

07/25/2023

A research study published in Cell Reports Medicine in January 2023 found that slow and deep inhales through the nose followed by slow and full exhales through the mouth (‘cyclic sighing’) was most effective at improving mood and reducing anxiety - even more effective than mindfulness meditation - when practiced at least five minutes per day for 28 days.

At Flourish, we have many posts and audio meditations around deep belly breathing with elongated exhales because we know that long, intentional exhales send internal signals of safety to the autonomic nervous system. When ‘neuroception of safety’ signals are consistent like elongated exhales, the exhales can hack into our fight-or-flight response (sympathetic nervous system) by signaling there is safety / no perceived threat, which in turn can engage the parasympathetic nervous system where we can relax, laugh, rest, and thrive. Many of my clients have heard me say ‘remember to exhale’ more times than they probably wanted to, but I talk about exhaling so much because it is very powerful in shifting our physiological state and creating a sense of calm.

Knowing the importance of exhaling and seeing this recent study on the effectiveness of cyclic sighing was validating. However, I was slightly surprised, in a good way, at the study’s results showing more effectiveness of cyclic sighing than mindfulness meditation (being with the breath and not changing it). These results are promising as most people can find 5 minutes for breath exercises every day. Meditation is harder to commit to especially if you don’t live alone or have a packed schedule. For instance, cyclic sighing can be done in the car, during a Zoom meeting (when you aren’t talking), or when you are walking the dog. This is way easier to integrate into your day than five minutes of mindfulness meditation.

Check out our blog post "Don't wait to Exhale" for a video tutorial on cyclic sighing:
https://www.flourishinaustin.com/blog/cyclic-sighing-breath-improve-mood

07/24/2023

Embracing curiosity about the truly wondrous and complex human body can help broaden your perspective around mental health and overall wellness. When we step back and look at the body as many interconnected and complex systems we can see the enteric nervous system (ENS or second brain) was brilliantly designed as a second tier to detect and alert us to internal threats to our survival.

In order to make sure communication of these threats, both internal and external, are received, acknowledged, and responded to appropriately, the vagus nerve needs to have good ‘vagal tone’ so that it can put the brakes on to disengage the threat response and return us to homeostasis and a state of safety.

If someone has chronic symptoms of IBS their second brain is sending signals to the big brain that there is an internal threat and turns on inflammation, which in turn can negatively impact the vagus nerve’s ability to turn on the brakes, resulting in chronic sympathetic nervous system (SNS) engagement.

Prolonged engagement of the SNS looks exactly like anxiety or panic disorder and can even result in depression, insomnia and ADD. Improving communication between the gut and the mind and reducing inflammation in the gut can dramatically decrease mental health symptoms.

Building vagal tone can improve the gut-mind connection

One way to improve the gut-mind connection is to focus on improving vagal tone to help your body transition swiftly from detecting a perceived threat and back to safety.

12 ways to improve vagal tone:
💧gargling
😂laughing
🎶humming
🧘‍♀️meditation
🤫whispering
🧘‍♂️Kundalini Yoga
🌞sunlight exposure
🥰practicing gratitude
😴sleeping on your side
🫁breath work (ex: cyclic sighing)
🍵drinking warm liquids
🧊splashing cold water on your face

Kundalini yoga has been around for thousands of years and many of their exercise routines called Kriyas incorporate humming, chanting, and even belly laughing to build vagal tone.

For more tips on how to improve the gut-mind connection and overall well-being, check out the “additional resources” section on our website:
https://www.flourishinaustin.com/the-mind-gut-connection

07/17/2023

Have you ever experienced nervousness or "butterflies" in your stomach before a presentation? Researchers have found that emotions and situations can manifest as physical symptoms in the gut, leading to discoveries about the gut-mind connection.

The enteric nervous system (ENS), also known as the "second brain," comprises over 100 million neurons in our intestinal tract. It regulates digestion, identifies essential nutrients, and eliminates non-nutritious molecules, starting from the esophagus and extending through the intestines. This intelligent system communicates bidirectionally with the big brain through the vagus nerve, exchanging messages like hormones and neurotransmitters.

Stress can wreak havoc on your digestion, causing issues like bloating, gas, constipation, or diarrhea. When stressed, the sympathetic nervous system (SNS) activates, releasing cortisol, increasing heart rate, and narrowing focus to cope with perceived threats. Unfortunately, the SNS doesn't differentiate between a life-threatening situation and everyday stress, leaving many people chronically in this state, resulting in inhibited digestion and gut motility.

The gut also sends safety or danger signals up to the brain. If the gut detects pathogenic or toxic elements, it activates the SNS, triggering symptoms such as anxiety, panic, increased heart rate, and blood pressure, and catastrophic thought patterns.

Understanding this gut-brain relationship allows us to be curious about root causes of mental health symptoms, realizing that the brain isn't 100% responsible.

Read more about the gut-mind connection at the link below:
https://www.flourishinaustin.com/the-mind-gut-connection

07/10/2023

Thoughts are internal words, visuals, and sounds that seem to randomly pop into our reality. No one can hear, see or feel them; only we have access to them. They can lead us to believe a casual dating partner is madly in love with us or that a long-term romantic partner will leave us at any moment. They can keep us awake when we are supposed to sleep, or they can convince us we are going to get fired at any moment.

Most people try to intellectually analyze the thoughts hoping to ‘solve’ the circulating thoughts so they will stop. But how would we know if our analysis with a solution is right or wrong if we don’t even know if the thought is accurate to begin with? Some people engage therapists to help them sort through the mysterious muck of pervasive thought patterns, to diagnose these patterns as a way to determine treatment. No matter how hard they try to assign meaning and solutions to make the thoughts go away, they persist.

When clients work with me to help them lessen the discomfort from recurrent and intrusive thoughts, I start by asking them what they were feeling, sensing, or experiencing at the time of the thought disturbance. To me, it all comes back to the feels. Emotions are real, felt energy that can show up as tears of joy or pain, a tummy ache or headache, a hearty laugh, or a state of collapse from hopelessness. Tears are recognizable to others as is a hearty laugh or a collapse into hopelessness. This is our way to non-verbally communicate to our external environment that we are thriving or waning. This brings us to the timeless dilemma - what came first, the thought or the feeling?

I have been practicing from the perspective that emotions come first and the thought(s) are the intellectual representation of the feeling. Initially, some people dismiss this perspective but over time, especially when they allow themselves to label and feel their feels, they evolve towards the awareness that their thoughts are like billboards announcing what they are experiencing deep inside.

Check out our newest blog post for 3 tips on how to "feel the feels" that are fueling the thoughts:
https://flourishinaustin.com/news-notes/feels-real

Most try to intellectually analyze thoughts, hoping to ‘solve’ their presence so they will stop. But how would we know if our analysis or solution is right or wrong if we don’t even know if the thought is accurate to begin with? By putting space between our thoughts and reality, becoming aware...

06/30/2023

As we approach Independence Day, we wanted to share a favorite fiber-fueled side dish, perfect for your next gathering!

This nutritious, easy-to-make side dish is great for summer celebrations. If you find yourself craving something crunchy and cold (but not too sweet or rich) this Carolina-style coleslaw could be just what your tummy is calling for.

Coleslaw is full of fiber, phytonutrients, calcium, and protein. It’s perfect alongside burgers, fish, or BBQ. Gluten and dairy free, vegan. It can be stored in the fridge for up to a week!

Check out the full recipe on our blog at the link below:
https://flourishinaustin.com/news-notes/coleslaw

06/27/2023

Today we’re sharing another Flourish Favorite: Sacred Sounds .sounds.atx

Susan Vichick-Johnson, LCSW and founder of Sacred Sounds is a gifted practitioner dedicated to helping individuals on their healing journey.

Many of us at Flourish have experienced Susan’s healing sound sessions, both in group and individual settings.

Along with being a psychotherapist for 25 years, Susan is certified as a Sound Therapy Practitioner, Mindfulness & Meditation teacher, and Reiki Master.

Susan's dedication to creating healing spaces with sacred sounds is rooted in her own transformative journey with Himalayan singing bowls. By utilizing sound, vibration, and her intuitive connection to energy and higher consciousness, clients can release what no longer serves them, invite their creativity and passion, and receive messages of support and guidance for their highest good and healing.

The sacred sounds produced by the bowls help the mind settle into a deeply restorative state. The gentle vibrations emitted by these bowls have the power to align with cells in the body, providing exactly what is needed for healing in the present moment.

Susan offers one-on-one intuitive sound healing sessions, group healing sound circles, day/weekend retreats, and sound mentorship for psychotherapists curious about bringing sound into their client sessions.

Our therapist, Nikki Williams LPC, shares her own experience with Sacred Sounds:

"I refer clients to Susan now because when I was processing my own developmental trauma, many years ago, sound therapy helped provide a sense of safety to my nervous system. Clients who are finding it difficult to resource (use regulation tools) between sessions, often find calming through sound. For many, sound has the ability to reset sympathetic nervous system activation, lowering the intensity of sensory experiences. Additionally, having vibrating bowls placed directly on the body helps move stagnant energy (physiological sensations, emotions, etc.)."

If you’d like to find out more, check her out on Facebook at Sacred Sounds ATX or her website:
https://sacredsoundsatx.com/

06/21/2023

Next time you hear 'trust your gut,' think 'trust your vagus nerve.'

The vagus nerve plays a vital role in our overall well-being. It's like a complex network of roots or cables, connecting our brain to major organs like the heart, gut, and everything in between.

When we constantly operate in a state of stress, aka 'fight or flight' mode, our body prioritizes survival and neglects certain essential functions like digestion.

The vagus nerve can help us switch off this stress response.
By activating the vagus nerve, we can unlock incredible benefits for our health and vitality, including:

✨ Enhanced memory

✨ Defense against inflammatory diseases

✨ Reduction of symptoms related to depression and anxiety

✨ Improved sleep quality

✨ Prevention of headaches

A fascinating aspect of the vagus nerve is its influence on our heart rate. When we consciously slow down our breathing, even for a few seconds, the vagus nerve responds by slowing down our heart rate too. The secret lies in deep, intentional breaths at a rate of about six breaths per minute—five seconds in, five seconds out.

If you’re in a stressful situation and you’re trying to figure out how you should respond, consciously slow down your breathing, even for just a few seconds. Deep breathing turns on the vagus nerve enough that it acts as a brake on the stress response. The ideal, most calming way to breathe is six times a minute: five seconds in, five seconds out. By practicing this simple method, you’ll find that you can put yourself in a calmer state and be able to communicate better.

For more information on vagus nerve exercises, check out our blog post below where we share 9 ways to build vagal tone:
https://flourishinaustin.com/news-notes/vagus-nerve-mental-health

06/16/2023

Today we’re sharing another Flourish Favorite: Picnik Restaurants

Picnik has a delicious menu of nourishing foods to accommodate many diets and lifestyles, including gluten-free and dairy-free options. Their menu is also free of refined sugars, seed oils, and peanuts.

We love that being mindful and conscious is part of their food philosophy and agree with their statement “We believe what you eat makes a positive impact on the way you feel, your mind, your body and your vibe.”

Cyndi and I recently enjoyed lunch together here, so we’re sharing what we ordered! We started with their zero-proof (non-alcoholic) drinks: the hibiscus mint cooler and passion fruit lemonade. Then as an appetizer, we tried their cashew queso with almond tortilla chips. For the main meal, we ordered the sustainable salmon on a bed of greens and the crispy fish tacos. For dessert, we tried the dairy-free maca chocolate pudding, which we were so excited about that we forgot to take a photo until it was all gone!

Picnik has several locations in Austin, and now they have expanded to Houston.

The next time you are looking for a delicious gluten-free meal (or even if you don’t have any dietary restrictions), consider trying out Picnik!

06/14/2023

Mental health symptoms like feeling depressed, anxious, hopeless, worried, overwhelmed, stuck, and/or tired have a multitude of probable causes. And the causes are not usually just one thing but a combination such as family of origin dynamics, environmental exposure to toxins, pathogenic activity within the body, nutrient deficiencies, situational challenges, and/or small or big trauma(s). These causes can be worked through with help from a variety of professionals over a period of time and can negate the need for long-term psychiatric medication.

In the shorter term, addressing nutrient deficiencies can be an affordable first step toward addressing mental health symptoms and can jump-start your journey toward mental wellness and overall well-being.

https://flourishinaustin.com/news-notes/nutritional-deficiencies-mental-wellbeing