Your True Essence, LLC

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La Crosse, WI
Your True Essence, LLC

I interweave traditional therapy practices with the energy healing technique of Reiki, the ThetaHealing® technique, and my learnings from my Shamanic studies.

12/17/2021

A gentle reminder to all preparing for the holidays, be kind to yourself. Pay attention to your limits and honor them. Do what brings you joy and a sense of peace and true meaning. Breathe. And to those who are finding this time of year a painful reminder of loves lost, may angels' wings be wrapped around you as you move through this month.

10/31/2021

Managing Fall/Winter Months, Day 23: Remember the Solstice

Tuesday, December 21 is the Winter Solstice, the shortest day of the year. Every day gets a little longer after that point. Notice each evening how the light is extended a little bit longer. Remember seasons change and more daylight is coming every day. Savor each day, as every day truly is a gift. Make the most of the rest winter offers, and be at peace knowing that spring is ever closer with the passage of each day. Remember some of those days in the busier times of the year where you longed for the slower, cozy feel of a winter day? Enjoy them while they are here!

10/30/2021

Managing Fall/Winter Months, Day 22: Do something nice for yourself

Get a haircut, buy yourself a new pair of soft pajama pants or a new pair of fuzzy socks, buy a new candle, get the interior of your car washed, shave. Do something beyond just getting the usual things in a day done. Make it something that gives you a sense of uplift, something that says by doing it that you matter.

10/29/2021

Managing Fall/Winter Months,, Day 21: Join a Community

Join a new social media group (non-toxic please), or a community in your area. What are you interested in? What have you always wanted to try? Ask a friend to join with you, and if no one can, do it alone. Get comfortable doing things alone so you never miss out on anything you want to do. Don't let old barriers to trying something new shut you down this time- because you have to get out of your comfort zone to grow. What about photography? Or sewing? An exercise class? Archery? Meditation? Communities help us feel connected to others, combating feelings of loneliness and isolation that SAD often brings.

10/28/2021

Managing Fall/Winter Months, Day 20: Tell Someone

Tell someone who cares about you if you are feeling down. Depression and isolation can mess with our head. It can tell us that no one would understand, that no one would actually care, that there isn't anything anyone could do to help anyway, or that we would just be burdening them with our problems. If anyone you cared about gave you any one of those reasons for not turning to you for support when they were suffering, you would set them straight. The same goes for you- no matter what you tell yourself to the contrary. LET SOMEONE KNOW. You can tell them you don't expect them to fix it, and that you just needed to say the words out loud to someone.

10/27/2021

Managing FallWinter Months, Day 19: Feed Yourself Right

We all know the benefits of proper nutrition. So for this one, I'll just make a suggestion- use the "slower" months to try a few new recipes. It's empowering to cook for ourselves, it grows new brain cells to try new things, and homecooked food is just good for the soul. So take some time for yourself and do it. And remember to center before you eat, to cultivate some gratitude for the meal in front of you, and to savor each bite for the wonderland that it is.

10/26/2021

Managing Fall/Winter Months, Day 18: Push Yourself When You Can

So because life is full of dichotomy and shades of grey instead of black and white, this one simply has to come right after yesterday's. While it is true that we need to be gentle on ourselves when feeling low, it's also just as true that when you have a little bit of willingness, push yourself. And try to cultivate a little bit of willingness as often as you can.

Action leads to motivation, and even if you're not really feeling it as you're doing it, you'll likely be better off having done it...going out for coffee with that friend, taking that walk, cleaning your apartment. Depression wants us to isolate and withdraw. Taking it easy on yourself because things feel harder is one thing, giving in too much only makes things much worse. So, if you can, push yourself when you’re really getting that "I really don't want to" feeling, but you think you could do it anyways.

10/25/2021

Managing Fall/Winter Months, Day 17: Be kind to yourself

It is difficult to function at our usual level when we are feeling low. Give yourself credit for the things you are able to accomplish, even if they are not up to your usual standards. We may know that exercise and connecting with others is helpful, but when feeling this way, that feels like trying to climb Mt. Everest. It's just not in you. And criticizing yourself for it is only going to make you feel worse. Rather, if you made it to work and did just the bare minimum to get through and then laid on the couch the rest of the night- great! Well done! You did it! If you actually shower for the first time in three days, way to go! That couldn't have been easy feeling the way you do! Rock star status for that one! Everything you do when feeling low is an accomplishment. Treat them as such with kindness and encouragement and a recognition of what that took to actually do it. We get further encouraging ourselves with love and compassion than with guilt and shame anyway.

10/24/2021

Managing Fall/Winter Months, Day 16: Keep a Journal

One of the ways to deal with our emotions is to find a healthy way to express yourself. This makes a journal a helpful tool in managing your mental health. Journaling can help you manage anxiety, reduce stress and cope with depression.

Journaling helps improve your mood by helping you prioritize problems, fears, and concerns, track emotions so that you can recognize triggers and learn ways to better control them and provides an opportunity for positive self-talk and identifying negative thoughts and behaviors

When you have a problem and you're stressed, keeping a journal can help you identify what’s causing that stress or anxiety. Once you’ve identified your stressors, you can work on a plan to resolve the problems and reduce your stress. In other words, journaling helps you sort your stuff out!

You don't need to journal daily. That's pressure on yourself you don't need. Rather, use it as a tool when you need it.

10/23/2021

Managing Fall/Winter Months, Day 15: Counseling and/or Antidepressants

Both of these can be helpful with seasonal depression. Talking to trained counselor can really help you navigate through SAD. And an antidepressant an help correct a chemical imbalance that may be contributing to depression.

10/22/2021

Managing Fall/Winter Months, Day 14: Try light box therapy

Bright light therapy — exposure to artificial light to help keep one’s circadian rhythm on track — is widely considered a first-line treatment option for SAD. One way to try this is by using a light therapy box.

Also known as phototherapy boxes, these devices give off light that mimics sunshine and can help in the management of SAD. The light from the therapy boxes is significantly brighter than that of regular light bulbs, and is provided in different wavelengths. You can find them on Amazon among other places.

Generally, the light box should provide an exposure to 10,000 lux of light and emit as little UV light as possible. Typical recommendations include using it within the first hour of waking up in the morning, for about 20 to 30 minutes, at a distance of about 16 to 24 inches (41 to 61 centimeters) from the face, and with eyes open, but not looking directly at the light.

It can be a good idea to talk to a doctor before starting light therapy, but it's especially important if:
-You have a condition that makes your skin especially sensitive to light, such as systemic lupus erythematosus
-You take medications that increase your sensitivity to sunlight, such as certain antibiotics, anti-inflammatories or the herbal supplement St. John's Wort
-You have an eye condition that makes your eyes vulnerable to light damage
-You have bipolar mood disorder. Light therapy may trigger mania in some people with bipolar disorder, so get advice from your doctor before starting light therapy.

10/21/2021

Managing Fall/Winter Months, Day 13: Plan fun things

Having something planned to look forward to in the thick of winter is a real mood booster! The idea of something fun on the horizon keeps us feeling hopeful and lifts our spirits. And of course, the fun of the actual activity does wonders for us if we are feeling down or pent up. And afterward, we can ride that wave for a while, as well. Whether it's one bigger fun thing in February or several smaller things every few weeks (or hopefully all of the above!), the effect is the same.

And please remember that we have to create a life for ourselves worth living. We have to stay intentional about this all year round. Life isn't about the grind. But you have to be tenacious about that fact or it becomes just that.

10/20/2021

Managing Fall/Winter Months, Day 12,: Vitamin D

Vitamin D is often known as the "sunshine vitamin," because our body produces it when our skin is exposed to UV light. Lower Vitamin D levels put us at risk for depression and SAD. Even if you get outside every day in the fall and winter, you're likely not going to get all of the Vitamin D your body needs because of the lack of strength of the sun's rays in these months. So consider taking a Vitamin D supplement.

The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.

10/19/2021

Managing Fall/Winter Months, Day 11, Get Outside

I think we all know this is helpful all year long, it can just feel like more of an ordeal in the colder months. But just a few minutes a day has been proven to improve both our moods and our physical health, leading to reduced stress and increased self-esteem. Being outside also improves our immune systems. It also helps reduce cabin fever. Getting outside in a communal space, like walking through your neighborhood or going for a hike- also increases our sense of connection to others, even if we do not even associate with anyone as we are doing it.

You have to not tell yourself it's too cold, or that the weather is not good. We live in Wisconsin, and the weather is on the chillier side 6 months of the year. That is half your life. Don't let the notion of weather stop you. Dress for the weather and get on out there. Often you will find it wasn't as bad as you thought it was going to be, and you will always be glad you did it after it's done :) You might even find yourself enjoying it as you do it :) There's nothing quite as peaceful and magical as walking at night when it is snowing.

10/18/2021

Managing Fall/Winter Months, Day 9: Set a schedule and stick to it.

This helps your body stay in it's circadian rhythm, and it helps the prefrontal cortex (the area of our brain that helps regulate emotions) stay organized and function at its best.

As noted by the Mayo Clinic, people who live with SAD often have trouble sleeping at night and getting up in the morning. Maintaining a regular schedule improves sleep, which can help alleviate symptoms of seasonal depression. Keeping a regular schedule will also expose you to light at consistent and predictable times,. And eating at regular intervals can help you avoid overeating. Many people who live with SAD find they gain weight in the winter

10/17/2021

Managing Fall/Winter Seasons: Day 10: Daily check-in

Self-care quickly drops to the bottom of our list of priorities if we do not remain vigilant, and I mean VIGILANT. Ask yourself every day, "What is the one thing I am going to do for myself today?" And make sure you stick with that question until you find an answer...and then do it.

10/16/2021

Managing Fall/Winter Months, Day 8: Essential Oils- this one is a little long...

Let’s take a look at how essential oils are thought to work in the brain to help with depression...There is a connection between the sense of smell and other brain functions.
Smells travel as chemical messages via sense receptors and the olfactory nerve to the limbic area of the brain, and particularly to the amygdala and the hippocampus.

These are the areas of the brain associated with emotions (fear, happiness, etc), mood, pain, pleasure, and also with memories. Smells become associated with emotions, even memories of emotions. So, for example, if you use an essential oil while meditating, you learn to associate the fragrance with a state of deep relaxation. Over time, the same relaxation occurs with just the smell of the oil, without the meditation.

Studies have found that essential oils affect heart rate, stress levels, blood pressure, breathing, and immune function. And it’s been found that the molecules in essential oils are small enough to cross the blood-brain barrier. And once they enter the brain’s limbic system, they can have a direct impact on mood.

Sweet smells have been shown to reduce pain by activating the opioid receptors in the brain. There is such a strong connection between smell and emotions that people who lose their sense of smell often develop depression. Conversely, people who are depressed may have low sensitivity to smells.

There is a long list of oils recommended to help with depression. Some help because of their vibrant effect, like bergamot, ylang ylang, ginger. Some help because of their soothing, calming effect, like lavender and chamomile. Others to try include angelica, basil, cedarwood, sage, frankincense, geranium, grapefruit, jasmine and lemon.

10/15/2021

Managing Fall/Winter Months, Day 7: Exercise

I cannot stress this one enough. This is perhaps the top thing you can do. Exercise releases endorphins, which are hormones that reduce feelings of pain and increase feelings of well-being. Outdoor exercise is most helpful for relieving symptoms of SAD, but indoor exercise helps a great deal, as well. You don't need to get regimented about this, sometimes that just sets us up for frustration. So don't get into thinking that you need to exercise 5 days a week or "I'm doing it wrong," which leads us to give up. Just look at it that any day that you exercise will be a better day than if you didn't when you're trying to stave off SAD. I have a saying to motivate me- I'm never sorry when I do exercise, I'm only sorry when I don't.

Address

608 4th Street South
La Crosse, WI
54601

Telephone

+16088869895

Website

http://YourTrueEssence.Org/

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In case anyone lost count, it took me five different times to get my post right today. Five. And I had to get help from three different family members to finally get it right. What was that I was just saying about needing help and not having to do it alone? Lol. Thank goodness for the supports in our lives :)