Dr. Crystal S. Rofkahr

My purpose is to help people transform their lives and find their inner resources. I believe that transformation happens day by day.

My purpose is to help people transform their lives and find their inner resources. I believe that transformation happens day by day.

Operating as usual

Be One Yoga at Day by Day Healing

Thank you for everybody who participated on the centering meditation series. Next week, we will organize another small video series, but this time focused on Yoga for Mental Health.

We will share yoga practices to help regulate symptoms of anxiety, depression, and the processing of trauma.

Mark your calendars and join in; these practices are good for any and everybody. Share with loved ones that may need it.


#yogaforanxiety #yogafordepression #yogafortrauma #yogaformentalhealth #mentalhealth #mentalhealthawareness #daybydayhealing #nwarkansas #nwa #fayettevillear #beoneyoga

Day By Day: A Center For Health And Healing

Often in life, no matter how hard we strive for well-being, it seems as though the world pushes back against us, almost as if we are fighting “against the wind.”

Here at Day by Day, we won’t make promises to cut out the wind, because that’s just not something within our power. We cannot totally eliminate the stress and discomfort present in your life. However, what we can do is work with you to become more “wind-resistant” and help you to feel more prepared to tackle the elements that life may throw at you.

By: Michael Schwarz, LPC

#DayByDayHealing #FayettevilleAR #SpringdaleAR #BentonvilleAR #NWArkansas #NorthwestArkansas #Therapy #MentalHealth

Day By Day: A Center For Health And Healing

One of my favorite rituals is listening to meditations while I sleep. There are many on youtube you can find. I prefer I AM meditations. They are very powerful and help with the negative self talk we do as we lay down and go over the worries and stresses of the day and the days to come. It's important to find positivity in the day instead of focusing on the negative.

By: Jordan Anderson, Certified Holistic Nutrition Consultant
#DayByDayHealing #FayettevilleAR #BentonvilleAR #SpringdaleAR #NorthwestArkansas #NWArkansas #SelfCareSunday #SelfCareIsntSelfish #IAMmeditations

Day By Day: A Center For Health And Healing

#DayByDayHealing #FayettevilleAr #BentonvilleAR #SpringdaleAR #NorthwestArkansas #NWArkansas #Yoga #ValentinesDay

Day By Day: A Center For Health And Healing

Congratulations to Jenni Kay for being featured on PeopleMaven's list of up-and-coming postpartum specialists! We're so glad to have you on our team!

#DayByDayHealing #Postpartum #Therapist #FayettevilleAR #SpringdaleAR #BentonvilleAR #NorthwestArkansas #NWArkansas

Day By Day: A Center For Health And Healing

Cognitive distortions are, simply stated, ways in which our minds convince us of things that are not true. One example includes mind reading, where we make assumptions about how others think and jump to conclusions about their motivations. To help recognize these patterns of thinking and their impact on your life, and to make changes that improve your health and well-being, come see us at Day by Day.
By: Michael Schwarz, LPC

#DayByDayHealing #FayettevilleAR #SpringdaleAR #BentonvilleAR #NWArkansas #NorthwestArkansas #TherapyThursday #CognitiveDistortions #CheckYourThinking

Day By Day: A Center For Health And Healing

Most people think of exercise as a means to lose weight. Here are 12 other ways exercise can benefit your health!
By: Stacey Smith, LCSW, CHC, CCATP

Stacey Smith, LCSW #DayByDayHealing #FayettevilleAR #BentonvilleAR #SpringdaleAR #NorthwestArkansas #NWArkansas #Exercise #WellnessWednesday #GetInShape #Health

Day By Day: A Center For Health And Healing

-Two 1 hour face-to-face nutrition consultations

Plus your choice of two of the following:

-Three guided grocery trips
-One pantry and fridge clean-out
-Two weeks worth of meal plans
-Four days worth of premade, healthy dinners
-One 2 hour cooking lesson
-Four hours of exercise coaching

In addition, each package includes unlimited texts and emails with Jordan Anderson, Holistic Nutrition Consultant.

Contact us at (479)301-5290 or www.daybydayhealing.com

Day By Day: A Center For Health And Healing

#TuesdayTips from Stacey Smith, LCSW

#DayByDayHealing #FayettevilleAR #BentonvilleAR #SpringdaleAR #NorthwestArkansas #NWArkansas #TipTuesday

Day By Day: A Center For Health And Healing

Set a timer for 10 minutes and make a list of your hopes. Then set a timer for another ten minutes and make a list of practical steps you can take to make your hopes a reality.

#DayByDayHealing #FayettevilleAR #SpringdaleAR #BentonvilleAR #NWArkansas #NorthwestArkansas #MotivationMonday #Hopes #Goals #DayByDay #MondayMotivation

Day By Day: A Center For Health And Healing

Cooking instruction available! Contact us at (479)301-5290 for more information.

#DayByDayHealing #FayettevilleAR #BentonvilleAR #SpringdaleAR #NorthwestArkansas #NWArkansas #FoodieFriday #GoodMoodFood #Quote #JuliaChild #Cooking #CookingClasses #CookingInstruction

Day By Day: A Center For Health And Healing

Acceptance and Commitment Therapy (ACT) is a therapeutic approach that works to help people increase tolerance for uncomfortable feelings and experiences, while also pursuing involvement in activities and events that bring meaning, purpose, and importance to their lives. It has research to support use in treating anxiety, depression, and a number of other issues. If you’d like to learn more about this approach or think it may be helpful for you, don’t hesitate to reach out to us at Day by Day (479)301-5290.

By: Michael Schwarz, LPC
#DayByDayHealing #FayettevilleAR #BentonvilleAR #SpringdaleAR #NorthwestArkansas #NWArkansas #TherapyThursday #ACT #Therapy

Day By Day: A Center For Health And Healing

Monitor your self-talk, and practice some self-compassion. We often speak harshly to ourselves in our minds. If you notice yourself doing this, ask yourself if you would say those words (in the exact same way) to your best friend or someone you care about deeply. If not, replace your words with the encouraging words you might share with those loved ones if they found themselves in a similar situation.
By: Michael Schwarz, LPC
Day By Day: A Center For Health And Healing
#DayByDayHealing #FayettevilleAR #SpringdaleAR #BentonvilleAR #NWArkansas #NorthwestArkansas #TuesdayTips #TherapistThoughts #SelfLove #SelfCompassion #BeKindToYourself #TipTuesday

Day By Day: A Center For Health And Healing

Chia pudding is a great breakfast or snack and kids love it! Here are some facts about chia seeds and a simple recipe:

2 tablespoons of chia seeds contain: 64% more potassium than a banana
2x the antioxidants of blueberries
5x more calcium than milk

By: Jordan Anderson, Holistic Nutrition Consultant

#DayByDayHealing #FayettevilleAR #NWArkansas #NorthwestArkansas #SpringdaleAR #BentonvilleAR #FoodieFriday #Nutrition #Chia #HealthySnacks #Breakfast #GoodMoodFood #GlutenFree #DairyFree #Wellness

Day By Day: A Center For Health And Healing

This week's #ThursdayThoughts is brought to you by Stacey Smith, LCSW

#DayByDayHealing #FayettevilleAR #NWArkansas #NorthwestArkansas #ThinkPositiveThursday #Relationships #Mindfulness #Love #PowerfulQuotes #QuotesToRemember


Gillette’s inspiring new toxic masculinity ad asks: “Is this the best a man can get?”

Well done!

good.is Well done.

Day By Day: A Center For Health And Healing

It’s the second week of January and everyone is getting back into work and school routines. This week can be hectic for most anyone and can make some of us fall back into our old, convenient eating habits pretty quickly. Here are some ideas for some quick, simple breakfasts:
Breakfast Smoothies: Layer greens of your choice, frozen berries, a banana for sweetness, add some almond butter, flax seed, chia, a scoop of collagen, fill with coconut milk, and blend. Now you have your vegetables, fruit, protein, and fats all in one delicious breakfast.
Leftovers: I love to eat leftovers for breakfast! Soup is usually my go to. Whenever I make soup, I always make double or triple batches to freeze or eat on all week. There is nothing better than a comforting bowl of soup for breakfast! You can also take any leftover potatoes from the night before and brown in coconut oil, add some bell peppers and sausage and you have a nice hash to eat as is, or top with eggs.
Small Grazing board: Layer a plate with prosciutto, salamis, olives, nuts, dried fruits, sprouted grain crackers, etc. This is a great way to clean out any remaining meats, cheeses, and crackers that are about to spoil.
By: Jordan Anderson, Holistic Nutrition Consultant
Day By Day: A Center For Health And Healing
#DayByDayHealing #FayettevilleAR #NWA #FoodieFriday #Wellness #Nutrition #Breakfast #HealthyEating #GoodMorning #NourishYourself #MindBodySoul

Day By Day: A Center For Health And Healing

DBT utilizes a combination of group therapy, individual therapy, and phone coaching to help you change your relationship with your:
-Intense emotions
-Unconscious thoughts
-Conflict with others
-Anxiety & stress
-Impulsive habits
The goal of DBT is help you better manage your reactions to life so you can live a more fulfilled less chaotic day to day.

DBT is considered the gold standard of treatment for:
-Borderline personality disorder
-Binge-eating disorder
-Suicidal and self-harm behavior
-Post-traumatic stress disorder (PTSD)
-Substance abuse
-Anxiety disorders
-Sexual trauma

The components of DBT are group therapy, individual therapy, and phone coaching.

-Group consists of 4-10 people with similar issues and is led by a trained therapists. Group sessions are held weekly and will teach you to utilize the following skills: mindfulness, distress tolerance, interpersonal effectiveness, emotional regulation.

-In individual therapy, you will work one-on-one with a therapist to help create greater awareness in yourself and develop healthy approaches to the challenges you face day by day.

-Phone coaching provides access to your therapist between sessions to help guide you through the rough spots. During a coaching session the therapist will walk you through implementing the skills learned in group therapy.

To learn more about DBT at Day By Day or schedule a consultation, contact us at (479)301-5290!

#DayByDayHealing #NWA #FayettevilleAR #TherapyThursday #DBT #DialecticalBehaviorTherapy #BorderlinePersonalityDisorder #BingeEatingDisorder #MentalHealth #Trauma #Therapy

Day By Day: A Center For Health And Healing

The beginning of a new year is a time when people begin to set goals for change. “I want to read more.” “I’m going to be healthier.” “I want to be a better person.” While these goals are well-intentioned & worthwhile, it is difficult to determine when and if each of these goals are met. To help provide clarification to goal-setting, I often suggest that people use the acronym SMART in setting goals.
SMART goals are:
-SPECIFIC- clarifying precisely what outcome you would like to achieve
-MEASURABLE- providing a specific quantity to help track progress and determine if criteria for meeting the goal occurred in a certain period of time, such as twice a week or once a month
-ACHIEVABLE- set expectations/desires that are challenging but not unreasonable
-RELEVANT- in order to ensure that your goal is aligned with your values & priorities in life so that you consider pursuit of the goal a meaningful endeavor
-TIME-BOUND-to set expectations regarding when you would like to accomplish the goal rather than seeking to work on things “some day”
Creating & developing goals in this manner provides structure & will help with conceptualization & remaining accountable. You can reference your goals & adjust them as necessary across time, but the most important aspect is to continue to pursue meaningful goals in life.
Many individuals often get overwhelmed with seeking the end goal, but each step in the process is important. When you find yourself struggling, find a small step you can take in pursuit of your overall goal. I remind those I work with, any step in the right direction, no matter how small, is better than standing still or moving backwards.
Give yourself positive encouragement & feedback along the way, give yourself credit for the progress you make, & remember that most meaningful things in life are worth fighting for.
What are your SMART. goals?
By: Michael Schwarz, LPC
#MotivationMonday #DayByDayHealing #NWA #FayettevilleAR #SMARTgoals #TherapistThoughts

Day By Day: A Center For Health And Healing

We would like to welcome Jenni Kay Long, RYT, LCSW, ADS to our #DayByDayHealing team! Jenni Kay Long is a holistic psychotherapist who integrates relational counseling with auricular acupuncture, trauma-sensitive yoga, and mindfulness. As a PMDD survivor, she is passionate about women's reproductive wellness and specializes in working with issues such as PMS, PMDD/PME, perinatal and postpartum struggles, anxiety and panic disorders, and complex trauma. She is a clinical suicidologist, a certified domestic violence advocate, and is certified in Cognitive Behavioral Therapy. Jenni Kay received her Master's degree for clinical social work from Bryn Mawr College, her Classical Yoga Teacher certification from YogaLife Institute, and her AcuWellness certification from the National Acupuncture Detoxification Association. She is the author of Trimesters 3 & 4: A reflective journal for new moms and the co-founder of One World Achievement: A publishing company dedicated to cultivating community. Jenni Kay serves on the Clinical Advisory Board for the International Association for Premenstrual Disorders (IAPMD). In her free time, she loves hiking, writing, and creating modern embroidery projects. She lives in the Ozark mountains with her partner, two kids, and dog named Wendell.
#NWA #FayettevilleAR #ShoutoutSaturday #Therapy #WomensWellness

Day By Day: A Center For Health And Healing

We have a few more spots left in our Men's Therapy Group! Contact us at (479)301-5290 to reserve your spot!
#DayByDayHealing #NWA #FayettevilleAR #Wellness #GroupTherapy #MensGroup #ItsOkayToTalk

Day By Day: A Center For Health And Healing

Do you experience social anxiety?

Before (or even during) an anxiety provoking social interaction or event, try the 7-11 Breathing Technique. Simply breathe in for 7 seconds and breathe out for 11 seconds- focusing on the EXHALE or OUT-breaths.

Out-breaths decrease your blood pressure and slow your heart rate-which calms the brain and lowers anxiety in the process.

Practice this breathing technique a few times a day making sure that the out-breath is longer than the in-breath. Daily practice will also help to lower your overall stress levels in the long term.

If you have trouble with this exercise, you can practice with shorter breaths and work your way up to 7-11. Just be mindful that the out-breath is longer than the in-breath.

By: Stacey Smith, LCSW, CCATP, CHC
Day By Day: A Center For Health And Healing
#DayByDayHealing #FayettevilleAR #NWA #anxiety #711breathing #socialanxiety #TherapistThoughts #ThursdayTips

Day By Day: A Center For Health And Healing

It can be easy to ignore the signals your body gives you when you have so much to do over the holidays, but neglecting your needs only makes things worse.
What does listening to your body really mean?

Take ten seconds and notice how your feet feel.

Notice what's touching your feet.

Feel the sensations in your feet.

Be aware of the sensations outside of your feet.

Feel your feet without labeling the sensation or judging the type of sensation you are experiencing.

Practice tuning in to your body by repeating the exercise above with different parts of your body. Complete this activity 3-4 times a day for about ten second each time.
#DayByDayHealing #NWA #FayettevilleAR #SelfCareSunday #NourishYourself #SelfCareIsntSelfish #SelfLove #ListenToYourBody #Mindfulness #SundayFunday

Day By Day: A Center For Health And Healing

Tips For A Less Stressful Holiday Season:

🎄Plan ahead and ask for help! Make a list of the recipes you are serving, then make a list of all ingredients you will need.

🎄Do pick up grocery for convenience and make as much as you can in advance.

🎄If you are the host, do a main dish and some sides and ask others to bring desserts and drinks.

🎄Go with what you know! Serve your tried and true recipes that you know are a hit. If you want to try new recipes, do a couple test runs before the big day. Now is not the time to try and make the perfect pie crust for the first time the day of.

🎄If you are a guest, bring a fabulous appetizer such as these blue cheese stuffed pears wrapped in prosciutto! These are delicious, simple, and can be made ahead of time.

By: Jordan Anderson
Day By Day: A Center For Health And Healing

#DayByDayHealing #NWA #FayettevilleAR #FoodieFriday #HolidayTips #Holidays #Holidays2018 #Recipe #Food #Foodie

Day By Day: A Center For Health And Healing

With the holidays fast approaching, I believe it is important to recognize that although many people associate these festive holidays with joy and meaningful interactions, this can also be a time of significant stress and anxiety. This stressful time can include individuals from any age group, but I find this to be a particularly difficult time for the adolescents that I work with. Below are some tips for making this time of year both meaningful and pleasant for all parties involved:

❄️Recognize and accept that feeling "joyous" or "happy" at all times in unrealistic. While school children may have an extended break from classes, this does not resolve all of the challenges in their lives. Be aware of stressors that may be present and provide opportunities for open communication.

❄️Many adolescents struggle in social situations where they may be expected to interact with family friends or less-known relatives. Have open communication as both adult and adolescents regarding upcoming events in order to enhance/practice strategies for communication and tolerating discomfort in new situations, as well as, discussing anticipated challenges and concerns.

❄️Long periods of being out of school can provide ample opportunity for adolescents to invest time in both healthy and unhealthy endeavors. Encourage adolescents to remain engaged in structure activities with family and peers, preferably in a face-to-face manner, such as creative projects, volunteer opportunities, and social gatherings to reduce isolating tendencies and avoid patterns of behavior such as oversleeping.

❄️Share holiday traditions with your adolescent as well as creating your own with them. Many adolescents describe feeling as though time around the holidays is designated for specific activities, which they may or may not want to take part in. Be willing to include adolescents in planning for the holidays, whether that is contributing to food that will be served during meals or choosing gifts for family members.

❄️Find balance and meaning. Understand that there are times for both being together and for being alone. Have respect for others' needs and boundaries, while being willing to be more open and giving of yourself for the benefits of others. Recognize and understand that stress is a big part of the holidays for most people, and do your best to remain supportive and understanding of others to foster a sense of well-being and commonality that is often associated with these holidays.

By: Michael Schwarz, LPC
Day By Day: A Center For Health And Healing

#DayByDayHealing #NWA #FayettevilleAR #TuesdayTips #HappyHolidays #Holidays2018 #Holidays #HolidayTips #Parenting #TherapistThoughts #Teens #ParentsOfTeens #Teen #Family #Christmas #TipsForParents #TipsForTeens

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215 N. East Ave #102
Fayetteville, AR
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