My free self help page

12/20/2024

🎄 Finding Connection and Calm This Holiday Season (A Self-Care Guide + FREE Resources!) 🎄

Hello All! The holidays are here, and while they're meant to be joyous, they can also be a source of stress. I wanted to share some evidence-based tips, backed by psychology, to help us all navigate this season with more peace and genuine connection. PLUS, I've included some FREE resources to help you along the way.

(Inspired by research from experts like Jon Kabat-Zinn, Robert Emmons, and others)

✨Mindfulness & Presence✨

-Mindful Moments: Even a few minutes of focused breathing or savoring a warm drink can make a huge difference. Try it!
-Engage Your Senses: Really notice the sights, smells, and sounds around you during gatherings. It helps you stay present.
-Ditch the Multitasking: Focusing on one thing at a time actually reduces stress and boosts efficiency.

💖Nurturing Connection & Compassion💖

-Express Gratitude: Tell people you appreciate them! Write a note, say it out loud, or simply acknowledge their positive impact.
-Acts of Kindness: Volunteering, donating, or even a small act of help can boost everyone's mood (including yours!).
-Quality Time: Prioritize meaningful interactions with loved ones. Put away your phone and truly connect.

😌Managing Stress & Expectations😌

-Realistic Expectations: Forget "perfect." Focus on enjoying the moments, not achieving an impossible ideal.
-Self-Care is Key: Sleep, healthy food, exercise, and relaxation are essential, especially now.
-It's Okay to Say No: Setting boundaries is important for managing stress. Don't overcommit.

🌟Embracing the Christmas Spirit🌟

-Reflect on the Meaning: Take a moment to consider what Christmas truly means to you – love, hope, goodwill.
-Holiday Traditions: Enjoy those traditions that bring you joy and connect you with family and friends.
- Spread the Cheer: Share kindness and compassion with others. It's what the season is all about!

✨FREE RESOURCES to Help You Find Calm & Connection✨

Guided Meditations:
-Insight Timer (Free App): This app offers thousands of free guided meditations, talks, and music tracks: [https://insighttimer.com/](https://www.google.com/url?sa=E&source=gmail&q=https://insighttimer.com/)
-Printable Gratitude Journal Pages:
Many free templates are available by searching "free printable gratitude journal pages" on Pinterest or Google.
-Relaxing Music Playlists:
Search for "Relaxing Christmas Music" or "Calming Instrumental Music" on YouTube or your favorite music streaming service. There are tons of free playlists available.
-Short Mindfulness Exercises (PDF):
This resource from Mindful.org offers several short practices that can be easily incorporated into your day: [https://www.mindful.org/meditation/mindfulness-getting-started/](https://www.google.com/url?sa=E&source=gmail&q=https://www.mindful.org/meditation/mindfulness-getting-started/) (Look for links to specific exercises within the article.)

A few extra reminders:

Be kind to yourself! The holidays can be tough. If you're feeling overwhelmed, it's okay to take a break.its ok to seek help and guidance.

Progress over perfection: It's about making conscious choices that support your well-being.

Find what works for YOU: These are just suggestions. Adapt them to fit your needs.

Let's use this holiday season to cultivate more connection, compassion, and calm. What are your favorite ways to de-stress and connect with loved ones during the holidays? Share in the comments\! 👇 \ \ \ \ \ \ \ \ \ \ \

12/20/2024

With Christmas drawing near, I invite you to pause from the multitude of distractions in life and revel in the podcasts that I will be presenting to you. Should you not have a copy to read concurrently with me, kindly acquire one at https://amzn.to/41JJI4Y to share with your loved ones in a time-honored tradition.

The Night Before Christmas Hardcover: The Classic Edition (Celebrate The Holiday Season with Santa Claus)

10/21/2024

As I look back, (bored as hell because I no longer work fulltime and no class until 3pm):

I'm filled with gratitude for the blessings and memories that will last a lifetime. The best part? We're all still here to write our next chapter of love, laughter, and adventure! What incredible experiences await us? I've learned that chasing career success didn't bring the security I thought it would, and instead, fueled feelings of inadequacy. I'm blessed to have discovered my true priorities: meaningful connections, the freedom to live life on my terms, and love. I'm still overcoming the urge to overwork, but I'm determined to shake off that old mindset and still in the growing process of a healthier one that benefits me and those I love.

I got to find Nanty Glo and then take my husband a snack and deliver some Monday hugs and what he calls my demon smirk

Have an awesome day, all!!!!

FYI: trying to get off caffeine is harder than I thought it would be. It’s just caffeine. 🤪

10/17/2024

Bring it on! Juggling school and work will be a circus act, but I'm ready to be the star performer. Menopause may bring its own special effects to my personal circus, but I'm on top of it with a team of experts and humor. Perhaps, tears.

Thinking about Mom's journey makes me more empathetic and determined to rewrite the script. This too shall pass, and I'll exit stage left, stronger than ever. Menopause emotions are like silent-but-deadly fart bombs - just when you think it's clear, kaboom! You want to let it rip, but not at the dinner party, right?

My heart goes out to any woman in perimenopause and menopause. This definitely a period where the struggle becomes very real. Hugs and a heartfelt, you’re not alone. It doesn’t have to suck all the time. 💗

10/08/2024

🧳Adventure of the Human Mind with Brandee 🧳

Welcome to "Adventure of the Human Mind," where we delve into the intricate workings of our minds with insights from Brandee, a mental health advocate and educator. This post explores how understanding our mental processes can lead to personal growth and well-being.

Understanding Cognitive Behavioral Therapy (CBT)

Brandee advocates for Cognitive Behavioral Therapy (CBT) as a powerful tool for self-improvement for some. CBT focuses on the relationship between thoughts, emotions, and behaviors. For instance, if someone feels anxious about public speaking, they may think, "I will embarrass myself." This thought can lead to avoidance of speaking opportunities.

👉Action Step: To challenge negative thoughts, Brandee suggests keeping a thought journal. Write down automatic thoughts when feeling anxious, then identify evidence for and against these thoughts. This process can help reframe negative beliefs and reduce anxiety.

🧠The Power of Mindfulness

Mindfulness techniques have gained traction for their mental health benefits. Research shows that mindfulness can reduce symptoms of anxiety and depression. Brandee recommends starting with simple practices:

Mindful Breathing: Spend five minutes focusing on your breath. Inhale deeply for four counts, hold for four, and exhale for six. Repeat this cycle to center your thoughts.

Body Scan: Lie down comfortably and mentally scan your body from head to toe, noticing areas of tension. This practice enhances self-awareness and relaxation.

Evidence: A study published in JAMA Internal Medicinefound that mindfulness meditation programs significantly improved psychological well-being.

💪Strengthening Social Connections

Brandee emphasizes the importance of social connections for mental health. Strong relationships can buffer stress and increase happiness. Engaging in social activities can foster a sense of belonging and community.

Action Step: Make a list of friends or family members you’d like to connect with. Schedule regular check-ins, whether through coffee dates, phone calls, or virtual hangouts. Aim for at least one meaningful connection each week.

Evidence: A study in Psychological Science showed that social interactions directly correlate with increased life satisfaction.

🤓Embracing Neuroplasticity

Neuroplasticity refers to the brain's ability to reorganize itself by forming new neural connections. This concept means that we can actively reshape our brains through learning and experiences.

Action Step: Challenge yourself to learn a new skill—be it a language, musical instrument, or a new hobby. Set aside 20-30 minutes each day to practice. Over time, you’ll notice improvements in cognitive flexibility and resilience. (A real self esteem builder)

Evidence: Research from Nature Reviews Neuroscience demonstrates that engaging in new learning experiences enhances brain plasticity and cognitive function.

Conclusion

The journey through the human mind is both complex and rewarding. By utilizing strategies like CBT ( there are many others and your skilled therapist and/or therapeutic life coach that specializes in the cognitive aspects and practices) will best help you discover what works best for you. By practicing mindfulness, nurturing social connections, and embracing neuroplasticity, we can enhance our mental well-being. Join Brandee in this adventure to unlock the potential within your mind and transform your life!

10/04/2024

To those overcoming challenges such as addiction, emotional struggles, or other obstacles, remember that individuals resistant to change will often doubt others' ability to transform. Those with a fixed, negative mindset will struggle to acknowledge positivity in themselves or others. Recognize that personal growth is non-linear and setbacks are inevitable. Persist in your self-improvement journey, disregarding others' negative opinions, which often serve to validate their own inner issues.

With the utmost respect and compassion, you can do it. Help is always available for the days when it’s a struggle.

09/28/2024

Through my experiences, I have undergone substantial personal development as a result of venturing beyond my comfort zone, a challenging yet fulfilling process. Menopause has been a significant catalyst for transformation, particularly pronounced over the past month. Today, I took a moment to introspect, and the reality of my journey resonated profoundly. I share my story to acknowledge that others face similar struggles, and some days remain daunting. I strongly advocate for regular introspection, recognizing it requires courage to confront our vulnerabilities. Inward reflection often reveals aspects we would rather avoid, yet acknowledging our imperfections is crucial. When emotions and feelings govern us, we risk failing ourselves and those we care about, leading to isolation and conflicting desires for solitude and connection.

08/29/2024

Envision a world where we all recognized the preciousness of life and the importance of connection, and as a result, lived each day with kindness, empathy, and a deep appreciation for the people and experiences we encounter.

08/18/2024

The most fulfilling relationships are those that embrace the process of working through issues together, rather than expecting perfection. We all have our own set of issues, some more so than others. Is your unwillingness (many times a subconscious level of unwillingness or lack of where to start and who to trust) to put in the required effort preventing you from enjoying the benefits of a relationship?

07/26/2024

Mental health Q:
What person has the most impact on you and your life?

Please answer, it is for you.

06/17/2024

Psych moment 101: Let’s discuss Envy and Jealousy as it can be a major relationship and career problem—I hope to dispel the myth that jealousy is a sign of love and on the job it can create unnecessary hostility that’s leads to one’s own career sabotage.

What really motivates jealous responses?

Research has linked several traits to greater jealousy:

Low self-esteem.

Neuroticism: a general tendency to be moody, anxious, and emotionally unstable.

Feelings of insecurity and possessiveness.

Dependence on your partner: Even asking people to imagine that they don’t have good alternative partners leads to more negative reactions to hypothetical jealousy-inducing scenarios.

Feelings of inadequacy: Generally fearing that you’re not good enough for your partner. (Impostor syndrome and procrastination or worse.)

An anxious attachment style: A chronic orientation toward romantic relationships that involves fear that your partner will leave you or won’t love you enough.
Research has shown that temporarily causing people to feel more securely attached, by asking them to think about receiving support from a loved one, makes them react less severely to a hypothetical jealousy-inducing situation.

All of these factors that relate to jealousy are about the insecurities of the jealous people.

Get help! It causes problems in your own life. @