Christina Minoguchi LISW-S

05/19/2024

For anyone interested in attending the FREE online Mindworks class at 4pm EST today....here is the link. If you are attending please comment and let us know if you will be attending. Hope to see you there!
This class will teach you everything you need to know about anxiety, depression and trauma AND amazing techniques to shut down your anxiety fast! It's free for everyone today! ! Please share with anyone you know who is struggling with Anxiety, depression or trauma!

Christina, Minoguchi is inviting you to a scheduled Zoom meeting.

Topic: Mindworks Free Online Class
Time: May 19, 2024 04:00 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://us02web.zoom.us/j/86781532021?pwd=Ump2MmZ2SStPeU1OU24zK2l6d0J1QT09

Meeting ID: 867 8153 2021
Passcode: 719752

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Meeting ID: 867 8153 2021
Passcode: 719752

Find your local number: https://us02web.zoom.us/u/kdccNHjWbE

04/18/2024

03/21/2024

Do you often find yourself holding your breath? This is a symptom of PTSD and CPTSD due to the armoring of our bodies. It constricts our torso making us hold our breath which increases anxiety in our body. Many of us have been armored for years. Our diaphragm is like a brand new balloon and you need to do breathing exercises daily to open that balloon up so we can really breath deeply. Try diaphragmatic breathing, 4-7-10 breathing or box breathing. Check your breathing when you feel anxious or stressed. When you put air in the body, it opens up all the blood vessels and arteries in your body, causing your body to relax more.

03/21/2024

Dealing with fear involves several strategies:

1. Acknowledge it: Recognize and accept your fear instead of trying to suppress it.

2. Identify the source: Understand what specifically you're afraid of. Is it a rational fear or an irrational one?

3. Educate yourself: Learn more about what you fear. Sometimes, understanding can alleviate fear.

4. Practice mindfulness: Stay present and focus on the current moment rather than letting fear overwhelm you with future possibilities.

5. Challenge negative thoughts: Replace fearful thoughts with more rational ones. Ask yourself if your fear is based on facts or assumptions.

6. Take action: Break down your fear into smaller, manageable steps and take action towards overcoming it.

7. Seek support: Talk to friends, family, or a therapist about your fears. Sharing can lessen the burden and provide perspective.

8. Practice self-care: Engage in activities that help you relax and reduce stress, such as exercise, meditation, or hobbies.

Remember, it's okay to feel fear; it's a natural human emotion. The key is not letting it control your actions or dictate your life choices.

03/20/2024

Dealing with angry or negative people can be challenging, but here are some strategies:

1. Stay Calm: Try to remain composed and avoid reacting emotionally to their negativity.
2. Listen: Show empathy by actively listening to their concerns without interrupting.
3. Empathize: Try to understand their perspective and acknowledge their feelings.
4. Set Boundaries: Maintain your own boundaries and don't tolerate abusive behavior.
5. Stay Positive: Maintain a positive attitude and don't let their negativity affect you.
6. Redirect: Try to steer the conversation towards more positive topics or solutions.
7. Offer Support: Offer assistance or resources if appropriate, but avoid getting dragged into their negativity.
8. Take Care of Yourself: Remember to prioritize your own well-being and seek support if needed.

03/14/2024

Complex Post-Traumatic Stress Disorder (CPTSD) can manifest in various ways. Some common symptoms include:

1. Emotional dysregulation: Difficulty managing emotions, including intense anger, sadness, or frustration.
2. Hypervigilance: Feeling constantly on edge, scanning the environment for potential threats
3. Flashbacks: Reliving traumatic events through intrusive memories or nightmares.
4. Dissociation: Feeling disconnected from oneself or surroundings, sometimes as a coping mechanism during distressing situations.
5. Negative self-concept: Feelings of worthlessness, shame, or guilt related to the trauma.
6. Difficulty forming and maintaining relationships:Struggles with trust, intimacy, and boundaries in relationships.
7. Avoidance behaviors: Avoiding people, places, or activities that remind one of the trauma.
8. Hyperarousal: Being easily startled or having difficulty concentrating due to heightened arousal.
9. Physical symptoms: Chronic pain, headaches, gastrointestinal issues, and other stress-related physical ailments.
10. Distorted perception of perpetrator: Confusion or conflicting feelings about the perpetrator of the trauma.
11. Impaired sense of meaning or purpose: Struggling to find meaning in life or feeling hopeless about the future.

These symptoms can vary in intensity and may overlap with those of other mental health conditions, such as depression, anxiety, or borderline personality disorder. It's important for individuals experiencing these symptoms to seek support from mental health professionals for accurate diagnosis and treatment. Contact us today to schedule a session and change your life!

03/14/2024

Stopping the mind from racing can be challenging, but here are some techniques that may help:

1. Mindfulness meditation: Practice mindfulness to bring your attention to the present moment, focusing on your breath or bodily sensations.

2. Deep breathing exercises: Take slow, deep breaths to calm your nervous system and slow down racing thoughts.

3. Progressive muscle relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head.

4. Engage in a calming activity: Such as reading a book, listening to calming music, or taking a walk in nature.

5. Write it down: Journaling your thoughts and feelings can help you process them and slow down racing thoughts.

6. Set boundaries with technology: Limit screen time, especially before bed, to reduce exposure to stimuli that can contribute to racing thoughts.

7. Seek professional help: If racing thoughts persist and interfere with your daily life, consider seeking support from a therapist or counselor who can provide coping strategies and support.

03/13/2024

For individuals with Complex Post-Traumatic Stress Disorder (C-PTSD), mindful breathing techniques can help regulate the nervous system and manage symptoms. Here's how to practice mindful breathing for C-PTSD:

1. Diaphragmatic Breathing: Sit or lie down in a comfortable position. Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen lower. Focus on the sensation of your breath moving in and out of your body.

2. Counted Breathing: Inhale slowly and deeply through your nose while silently counting to four. Hold your breath for a count of four. Exhale slowly and completely through your mouth, counting to four. Pause for a count of four before beginning the next breath. Repeat this pattern for several breaths, gradually increasing the count as you become more comfortable.

3. 4-7-8 Breathing: Inhale deeply through your nose for a count of four. Hold your breath for a count of seven. Exhale slowly and completely through your mouth for a count of eight. Repeat this cycle for several breaths, focusing on the rhythm and sensation of each breath.

4. Box Breathing: Inhale slowly and deeply through your nose for a count of four. Hold your breath for a count of four. Exhale slowly and completely through your mouth for a count of four. Pause for a count of four before beginning the next breath. Repeat this pattern for several breaths, visualizing a square or box shape with each inhalation, hold, exhalation, and pause.

5. Mindful Breathing Meditation: Sit comfortably with your eyes closed or softly focused. Bring your attention to your breath, noticing the sensation of each inhale and exhale. If your mind wanders, gently guide your focus back to your breath without judgment. Practice observing your breath for a few minutes each day, gradually increasing the duration as you feel more comfortable.

Regular practice of mindful breathing can help calm the nervous system, reduce anxiety and hypervigilance, and promote relaxation for individuals with C-PTSD. Experiment with different techniques to find what works best for you, and consider incorporating mindful breathing into your daily routine for optimal benefits.

03/13/2024

For people pleasers, it's important to prioritize your own needs and boundaries while still being kind and considerate to others. Here are some tips:

1. Learn to say no: It's okay to decline requests or invitations that don't align with your own priorities or well-being.

2. Practice self-care: Make time for activities that recharge you emotionally, mentally, and physically.

3. Set boundaries: Clearly communicate your limits and don't feel guilty about enforcing them.

4. Validate your own feelings: Recognize and honor your own emotions instead of always focusing on how others feel.

5. Develop assertiveness: Express your thoughts and feelings openly and respectfully, even if it means disagreeing with others.

6. Prioritize your needs: Take care of yourself first before trying to meet the needs of others.

7. Seek support: Surround yourself with understanding friends or a therapist who can provide guidance and encouragement.

Remember, it's important to find a balance between being helpful to others and taking care of yourself.

03/11/2024

How to start rewiring your brain against codependency.

03/11/2024

Codependency stems from excessive reliance on others for validation and approval, leading to difficulties in setting boundaries and asserting oneself. Trauma is a common cause of codependency. Traumas can be released! We don't have to live in codependency any longer.

03/10/2024

Do you have to deal with difficult people in your life?

Dealing with difficult people can be challenging, but there are strategies you can use to navigate these situations more effectively. Here are some tips for dealing with difficult people:

1. Stay Calm: Maintain your composure and avoid reacting impulsively to difficult behavior. Take deep breaths and focus on staying calm and centered, even in tense situations.

2. Set Boundaries: Clearly communicate your boundaries and assertively assert yourself when necessary. Let the person know what behavior is unacceptable to you and what consequences may result if they continue to behave inappropriately.

3. Listen Actively: Practice active listening by giving the person your full attention and seeking to understand their perspective. Validate their feelings and concerns, even if you disagree with them, to help defuse the situation.

4. Empathize: Try to put yourself in the other person's shoes and understand where they're coming from. Showing empathy and compassion can help build rapport and foster a more constructive dialogue.

5. Focus on Solutions: Instead of dwelling on the problem or getting caught up in blame and criticism, focus on finding solutions and moving forward. Collaborate with the person to brainstorm ideas and work towards a resolution that satisfies both parties.

6. Stay Professional: Maintain a professional demeanor and avoid getting drawn into personal attacks or power struggles. Keep the focus on the issue at hand and refrain from escalating the conflict unnecessarily.

7. Take a Break: If tensions are running high or emotions are escalating, it's okay to take a step back and give yourself some space. Take a short break to collect your thoughts, calm down, and approach the situation with a clearer head.

8. Seek Support: Don't hesitate to seek support from colleagues, supervisors, or HR if you're dealing with a difficult person in the workplace. They can offer guidance, mediation, or resources to help address the situation effectively.

9. Practice Self-Care: Dealing with difficult people can be emotionally draining, so be sure to prioritize self-care and take care of your well-being. Make time for activities that help you relax, recharge, and maintain your resilience.

10. Know When to Walk Away: Sometimes, despite your best efforts, it may be necessary to disengage from a difficult person or situation for your own mental and emotional health. Know when to set firm boundaries and remove yourself from toxic or unproductive interactions.

Remember that you can't control other people's behavior, but you can control how you respond to it. By staying calm, setting boundaries, and focusing on constructive solutions, you can effectively manage difficult people and maintain your peace of mind.

03/03/2024

Family abuse, whether physical, emotional, or psychological, can have devastating effects on a victim's well-being. The impact of abuse within the family extends far beyond the immediate physical harm, leaving deep emotional scars that can last a lifetime.

For victims, family abuse erodes trust, safety, and security—the very foundations of a healthy family dynamic. It distorts perceptions of love and care, leaving behind a legacy of fear, shame, and self-doubt. Victims may struggle with feelings of worthlessness, guilt, and isolation, trapped in a cycle of silence and secrecy.

The effects of family abuse ripple through every aspect of a victim's life, shaping their relationships, self-esteem, and sense of identity. They may experience difficulties forming and maintaining healthy connections, navigating intimacy and trust, and asserting their own needs and boundaries.

Healing from family abuse is a journey of resilience, strength, and self-discovery. With support, compassion, and access to resources, victims can reclaim their power, rebuild their lives, and break free from the cycle of abuse.

Together, we must stand against family abuse, breaking the silence and offering support to those who have been silenced. Every voice matters, and every survivor deserves to be heard, believed, and supported on their path to healing and empowerment.

03/03/2024

THE TRUTH ABOUT TRAUMA AND NEUROSCIENCE
1ST: Your traumas can be released quickly and easily! We no longer have to stay stuck in our traumas.

Trauma is a psychological and emotional response to a distressing or disturbing event that overwhelms an individual's ability to cope. Traumatic experiences can vary widely in nature and intensity, including events such as natural disasters, accidents, violence, abuse, or significant losses. When someone experiences trauma, it can have profound effects on their thoughts, emotions, behaviors, and overall well-being.

Neuroscience, the study of the nervous system and brain, plays a crucial role in understanding how trauma affects the brain and body. Traumatic experiences can trigger complex neurobiological responses that impact brain structure and function, as well as the body's stress response system.

Some key concepts in trauma neuroscience include:

1. Fight-or-Flight Response: When faced with a threat or perceived danger, the body's sympathetic nervous system activates the "fight-or-flight" response, releasing stress hormones such as adrenaline and cortisol. This physiological response prepares the body to either confront the threat or flee from it.

2. Amygdala aka: The animal brain: The amygdala is a region of the brain involved in processing emotions, particularly fear and threat detection. During traumatic experiences, the amygdala becomes hyperactive, contributing to heightened emotional arousal and hypervigilance.

3. Hippocampus: The hippocampus plays a key role in memory formation and retrieval. Trauma can impact the functioning of the hippocampus, leading to difficulties with memory consolidation and retrieval, as well as alterations in the perception of time and sequence of events.

4. Prefrontal Cortex: The prefrontal cortex is involved in executive functioning, including impulse control, decision-making, and emotional regulation. Trauma can impair prefrontal cortex function, leading to difficulties with emotional regulation, attention, and impulse control.

5. Neuroplasticity: The brain has a remarkable capacity for neuroplasticity, or the ability to reorganize and adapt in response to experiences. Trauma can lead to both adaptive and maladaptive changes in brain structure and function, shaping the individual's responses to future stressors.

6. Dysregulation of the Stress Response System: Chronic exposure to trauma can dysregulate the body's stress response system, leading to alterations in cortisol levels, inflammation, and immune function. These physiological changes can contribute to the development of stress-related disorders such as post-traumatic stress disorder (PTSD) and depression. This can also cause medical issues: heart and blood pressure issues, fibromyalgia, diabetes, autoimmune issues, etc.

Understanding the neurobiological underpinnings of trauma can inform trauma-informed care and interventions aimed at promoting healing and recovery. By addressing the physiological, psychological, and social aspects of trauma, individuals can work towards reclaiming their sense of safety, agency, and resilience in the aftermath of traumatic experiences.
If you or someone you know needs to learn amazing neuroscience techniques to conquer their trauma please contact us to attend a MINDWORKS online class! In 1 hour you will learn how to control your mind and body!

03/02/2024

Sexual abuse can have profound and long-lasting effects on the victim's physical, emotional, and psychological well-being. Here are some common ways in which s*xual abuse can affect a victim:

1. Physical Consequences: Victims of s*xual abuse may experience physical injuries, pain, and discomfort as a result of the abuse. These can include bruises, cuts, s*xually transmitted infections (STIs), and pregnancy in cases of r**e. Long-term physical consequences may include chronic pain, gynecological problems, and gastrointestinal issues.

2. Emotional Impact: Sexual abuse can lead to a wide range of intense emotions, including fear, shame, guilt, anger, sadness, and confusion. Victims may struggle with feelings of self-blame, worthlessness, and betrayal, as well as difficulty trusting others. These emotions can affect their self-esteem, relationships, and overall quality of life.

3. Psychological Effects: Victims of s*xual abuse are at increased risk of developing various mental health disorders, including post-traumatic stress disorder (PTSD), depression, anxiety disorders, and substance abuse issues. They may also experience intrusive thoughts, flashbacks, nightmares, and difficulty concentrating or sleeping.

4. Behavioral Changes: Sexual abuse can lead to changes in behavior and coping mechanisms as victims attempt to deal with the trauma. This may include withdrawal from social activities, avoidance of certain places or situations, self-harming behaviors, substance abuse, and risky s*xual behavior.

5. Impact on Relationships: Sexual abuse can profoundly affect victims' relationships with others, including family members, friends, romantic partners, and authority figures. Victims may struggle with intimacy, trust, and communication in their relationships, leading to difficulties forming and maintaining healthy connections.

6. Impact on Sexuality: Sexual abuse can have a significant impact on victims' s*xuality and s*xual functioning. They may experience s*xual dysfunction, disinterest in s*x, negative body image, or difficulty establishing healthy boundaries in intimate relationships.

7. Impact on Identity: Sexual abuse can disrupt victims' sense of self and identity, leading to feelings of confusion, fragmentation, and loss of control. Victims may struggle to reconcile their experiences with their beliefs, values, and sense of who they are.

8. Long-Term Trauma: The effects of s*xual abuse can persist long after the abuse has ended, potentially impacting victims' lives for years or even decades. Without proper support and intervention, survivors may continue to struggle with the consequences of the trauma throughout their lives.

It's important to recognize that the effects of s*xual abuse vary from person to person and can be influenced by factors such as the severity and duration of the abuse, the victim's age and developmental stage at the time of the abuse, the presence of support systems, and access to resources for healing and recovery. Seeking support from trained professionals, such as therapists or support groups, can be crucial for survivors of s*xual abuse in coping with the trauma and moving forward in their healing journey. Contact us if you have been abused and desire true healing! You don't need to struggle any longer!

03/02/2024

HOW TO SAY NO NICELY!

Saying no politely and respectfully is an important skill in maintaining boundaries while preserving relationships. Here are some ways to say no nicely:

1. "Thank you for thinking of me, but I'm unable to commit to that right now."
2. "I appreciate the offer, but I have other priorities at the moment."
3. "I'm honored that you asked, but I need to decline this time."
4. "I'm afraid I can't help out with that, but I hope you find someone who can."
5. "I'd love to, but unfortunately, I have a prior commitment."
6. "I'm sorry, but I have to pass on this opportunity."
7. "I wish I could, but I'm unable to take on any additional tasks right now."
8. "I'm not able to participate, but I'm grateful for the invitation."
9. "I appreciate your understanding, but I have to respectfully decline."
10. "I'm going to have to say no this time, but I hope we can find another way to collaborate in the future."

Remember to maintain a positive and polite tone while communicating your refusal, and offer gratitude or alternative solutions whenever possible.

03/02/2024

Complex Post-Traumatic Stress Disorder (CPTSD) can be challenging to navigate, but here are some tips that might help:

1. Seek Professional Help: A qualified therapist can provide support, guidance, and specialized therapy techniques tailored to CPTSD.

2. Self-Care: Prioritize self-care activities such as exercise, proper nutrition, sufficient sleep, relaxation techniques, and hobbies that bring joy.

3. Learn Coping Skills: Develop coping mechanisms for managing stress, triggers, and emotional dysregulation. This might include deep breathing exercises, mindfulness, grounding techniques, or journaling.

4. Establish Boundaries: Learn to set and maintain healthy boundaries in relationships to protect your emotional well-being.

5. Educate Yourself: Understanding CPTSD can empower you to recognize symptoms, triggers, and effective strategies for managing symptoms.

6. Connect with Supportive People: Surround yourself with understanding and supportive individuals who validate your experiences and provide emotional support.

7. Practice Self-Compassion: Be kind to yourself and practice self-compassion. Healing from CPTSD is a journey, and it's okay to have setbacks or difficult days.

8. Explore Therapy Modalities: Different therapy modalities such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Eye Movement Desensitization and Reprocessing (EMDR), or somatic experiencing might be beneficial. Explore what works best for you.

9. Engage in Relaxation Techniques: Incorporate relaxation techniques such as meditation, progressive muscle relaxation, or guided imagery to help reduce anxiety and stress.

10. Find Meaning and Purpose: Engage in activities that bring meaning and purpose to your life, whether it's volunteering, creative pursuits, or connecting with a spiritual practice.

Remember, recovery from CPTSD is a process, and it's okay to take it one step at a time. Be patient with yourself and celebrate your progress along the way.

02/21/2024

Sexual abuse victims...SILENCED NO MORE.
Do you know what is the worst thing about s*xual abuse? It silences us, it freezes us. Many of us were not believed which is often even more painful and family members and friends can cause further trauma that makes us isolate and second guess ourselves. If that has been you, you are not alone. For the 1st time I finally spoke up for myself I will not be silenced. My goal is to help others like me know they are not alone in the hell hole we grew up in. There is hope, we don't have to carry our traumas any longer. We can control our mind and bodies and my book shows us the way. If this has happened to you, know you are not alone. Here is a link to my FREE Kindle Unlimited book if you would like to check out some amazing neuroscience techniques and information that shows you the way. All my best,
Christina

My Secret Life: A Memoir Unlocking the Neuroscience Secrets of Trauma Transformation https://a.co/d/eCHW6VB