Lisa Bollow Counseling Resident

11/02/2025

I know it is not an official love language, but my love language is pumpkin cheesecake made by my husband. This is a wonderful way to celebrate a great week and the beginning of a new week ahead.

10/29/2025

I walked outside this morning and the beauty of my yard took my breath away … and so did the sounds of nature in the distant wooded area. While I only filmed for a few seconds, I stood there for a few minutes and listened. ,ahhh country living. ’sOKToPause

10/29/2025

Good morning! Have an awesome day!

10/28/2025

Are you a fall risk? I’ve worked with clients you have chronic health conditions, pain, and disabilities caused by accidents, most notably falls. This is an excellent clip if you’re concerned about your stability and longevity and want to prevent unnecessary injury that can lead to physical and mental decline.

10/13/2025

A great way to understand your brain by Dr. Dan Siegel

Nyd de videoer og den musik, du holder af, upload originalt indhold, og del det hele med venner, familie og verden på YouTube.

10/13/2025

This is a fabulous video! We could all use more self-compassion 🤗

The Space Between Self-Esteem and Self Compassion Self-Compassion by Kristin Neff, Ph.D.

In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TED...

10/12/2025

Breathwork is one of the most accessible and powerful tools we have to ground ourselves in the present moment. When we bring mindful attention to our breath, we create an anchor—a steady rhythm we can return to when emotions begin to feel overwhelming. This gentle act of slowing and deepening the breath signals safety to the body, helping shift us from reactive states toward regulation.

Here's a simple breathwork exercise to help you calm your nervous system, connect with your body, and nurture your soul.

https://open.substack.com/pub/integratedlifeproject/p/a-simple-body-connection-practice?r=1ggaya&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false

10/11/2025

I recently created a resource to share with clients that introduces them to the Window of Tolerance. It was helpful to those whom I shared it with so I added the information to the blog.

https://open.substack.com/pub/integratedlifeproject/p/the-window-of-tolerance?r=1ggaya&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false

10/11/2025

Psychological Flexibility: Excellent TED talk Steven Hayes, PhD a psychologist, researcher, originator of Acceptance and Commitment Therapy, Relational Frame Theory, and co-developer of Process-Based Therapy.

What can we do to prosper when facing pain and suffering in our lives? More than a thousand studies suggest that a major part of the answer is learning psych...

10/06/2025

Could your anxiety be a methylation issue?

If you’ve ever felt like your anxiety “switches on” too easily, or that your brain can’t calm itself down, you’re not alone.

What’s less well known is that sometimes, the internal “traffic lights” in your body, the system called methylation, may be part of the story. In my latest post, I'll demystify methylation, and share emerging science on how improper methylation could be increasing anxiety.

I also share some simple food choices to improve methylation and common drug interactions that may impact how your body is impacted.








https://integratedlifeproject.substack.com/p/methylation-anxiety

10/05/2025

From a trauma informed lens, all healing requires that we are able to feel into our bodies. If you struggle with connecting with your body, you will struggle with finding your innate ability to regulate and release the traumatic hold that your experiences have on you.

✴︎ Here's a simple practice to help you feel into your body:

Breath work that anyone can do --

This is a simple way to feel into your body by breathing in through your nose slowly, deeply, and with a steady pace.

When you exhale, exhale slowly through the nose, with a steady pace.

To keep your mind from disconnecting from the body, softly say to yourself in your mind "breathing in" while breathing in, and "breathing out" while breathing out.

No counting or other cues are necessary.

The goal is to begin to feel the air against the back of your throat and into the deeper parts of your lungs.

Do this for three to four long, steady breath cycles.

For the next cycle of three to four breaths, do the same thing, except on the exhale, breathe out through your mouth.

Keep your lips softly closed so the air leaves in a patient and controlled way.

Notice how it feels to exhale through your lips instead of your nose.

What do you feel in your body?

And finally, combine the two practices.

Breathe in through the nose, out through the nose, breathe in through the nose, out through the mouth, breathe in through the nose, out through the nose... and continue alternating the breath for about 4 cycles.

*A cycle is one breath in and one breath out.