Mente Salus Psychological Services, LLC

01/17/2025

Mente Salus is closing as a solo private practice. Dr. Nina will continue to be available as a therapist on the Included Health app. This page will be removed as of Feb 1, 2025. Thank you and be well.

03/31/2024

Kindness, people. To self and others. Be well.

12/03/2021

Mente Salus has moved to a new location. Still getting sorted out, but enjoying the opportunity to explore a different lifestyle. Change is less scary when you can allow yourself to Begin Again.

The moment our attention wanders away from our chosen object in meditation — a sound, a visualization, a mantra, the feeling of the breath, whatever it is — we are guided to gently let go of whatever has distracted us and begin again by returning awareness to that object.

That’s the fractal moment: practicing letting go and beginning again in that micro setting is the replica of having flubbed something at work and needing to begin again, or having strayed from our deepest aspiration or chosen course and having to begin again, or finding that we have fallen down and needing to stand up and begin again.

There is joy and an important sense of renewal in each effort to begin again. In this way, meditation is not about the creation of a singular experience but about changing our relationship to experience. How do we react when uncomfortable thoughts emerge? And how do we react when we notice that we’re distracted by these uncomfortable thoughts? Can we begin again without rumination and regret?

The invitation to begin again (and again and again) that meditation affords is an invitation for the practice of self-compassion — to heal through letting go rather than harming ourselves with cycles of self-doubt, judgment, and criticism. Beginning again is a powerful form of resilience training.

Each time we become distracted or lost in our judgments, assumptions, and other thoughts, we can return to the moment, the most portable and dependable resource at our disposal. We see that no matter what, we can always begin again.

07/07/2021

Mentesalus.com has a new look. Check it out. More to come.

A telehealth practice for the 21st century Changes in mental health care delivery were widespread in 2020 and some of those changes are here to stay! Call now View Services Anxiety & Depression The experience of anxiety is nearly universal and can be managed. Depression is often the result of overid...

05/18/2021

https://www.theskimm.com/well/covid-19-mental-health-MEsxgh7Jgqko88xGaR6Pv

If you're feeling anxious about the world opening back up, you're not alone. We're here to help you explore and understand what you may be feeling, because the pandemic impacted all of us differently.

03/23/2021

It has been hard and its time for a refresh. Check out actionforhappiness.org for ideas.

Action for Happiness helps people take action for a happier and kinder world

02/17/2021

Couples have an abundance of together time lately. Time for a tune up?

Dr. John Gottman has refined the skill of effective complaining down to a simple, three-part formula.

02/17/2021

Where to get COVID vaccination info in Eau Claire:

Vaccine eligibility and appointments in Eau Claire County

01/05/2021

https://m.facebook.com/story.php?story_fbid=237738504521471&id=105606064401383

Q: A happier, healthier 2021 sounds great… but how do I make it happen? I’m not really feeling up for New Year’s Resolutions this year.

A: Get yourself ship-shape for 2021 with an anchors, sails and rudders exercise that honors the lessons we’ve learned in 2020 while also prioritizing forward movement for 2021.

Psychologists (and country music singers) often use the sailing metaphor to help explain the journey of life. You’re the boat, sailing until the river runs dry, and there’s bound to be some rough waters (looking at you, 2020). To honor the lessons learned in 2020 while prioritizing self-care, values and forward movement for 2021, we sailors need anchors, sails and a rudder.

➡️ OUR ANCHORS keep us safe and upright when the storms hit. They can be daily practices like meditation, exercise, prayer or family routines that reinforce the values that matter most to us.

➡️ OUR SAILS capture opportunities and move us forward. They are goals to use our gifts to make a positive impact on the lives of others.

➡️ OUR RUDDER is our purpose, the big-picture idea that points us in the direction we want to go.

Last year anchors became much more important. Many of us learned we had a strength we didn’t know was possible. We grieved with a hurt we didn’t know was in us, we deepened relationships, we faced inner demons, we recognized painful disparities, we stood up against systemic injustice, we restructured our lives and we embraced creative solutions all in ways we never expected. The new year is a time to honor those experiences and build on them.

So, instead of New Year’s Resolutions, take a few minutes to consider what your anchors and sails are for 2021, and where your rudder is pointing you for the year ahead. Because writing things down and telling others about our goals helps us follow through, share your anchors, sails and rudder ideas in the comments below.

Not sure where to start on hoisting a sail and pointing your rudder? Just focus on your anchor right now, and we’ll get there in the next post. Each week we plan to bring you a research-based, practical post to help you thrive in 2021. No diets. No quick-fixes. No one-size-fits-all answers. Just actionable translations of research from “the happy professor” at .

What lessons did you learn in 2020 that you’d like to carry forward to 2021? What daily practice might keep you safe and upright this year? What are the core values that are keeping you above water for the year ahead?

If you’re really feeling at sea, now might be the time to reach out for professional support (see below for link to resources). Drowning your thoughts in drink, food or prescription medication? The holidays can capsize many of us. Life preservers are here (again, link below).

With love,
Dr. Whelan and Your Nerdy Girls



References:

Psychologists using sailing metaphor: Dr. Russ Harris’s Acceptance and Commitment Therapy exercises using the anchoring concept: https://psychwire.com/harris/resources

Earlier DP post on “anchors”: https://dearpandemic.org/nerdy-girls-stay-healthy/

Forbes article on Harvard Business study on the power of writing out and sharing your goals: https://www.forbes.com/sites/annabelacton/2017/11/03/how-to-set-goals-and-why-you-should-do-it/?sh=5099d0fb162d

Earlier DP post on how to reach out for professional support: https://dearpandemic.org/struggling-with-anxiety-and-depression/

Earlier DP post on “life preservers”
[https://dearpandemic.org/how-can-i-find-the-support-i-need-for-stress/]

Dr. Whelan: https://www.facebook.com/drchristinebwhelan

01/03/2021

https://www.tenpercent.com/meditationweeklyblog/how-are-you

How are you dealing with the radical unreliability and impermanence of life these days?

12/19/2020

Wishing everyone peace this holiday season.

12/03/2020

Show your thanks to everyone out there doing their jobs, especially healthcare workers, first responders, grocery store staff, delivery people: Wear a mask, wash your hands, stay distant from others, limit travel, stay vigilant, check in with others by phone or video. Your patience and persistence with this effort will benefit everyone. Be safe, stay well.