Navigate Changes

I use a solution focused style to the counseling services that I provide. You can change your life! I specialize in providing a coaching & teaching style of therapy for individual adults who want to take life to the next level!

I help you to make lasting and concrete changes by using a combination of teaching and coaching to help you to find the answers to your questions. If you are ready to take action, you can make the positive changes in your life that you want. See my blog at navigatechanges.com for ways to take life to the next level! Topics include Happiness, Mental Health, Empowerment, Life Changes, & Self-Esteem!

01/01/2022

Merry everything and happy always!!!

12/12/2021
12/11/2021

How about a reframe from negative to positive thinking? It works if you work it!!

11/29/2021
11/23/2021

Yup! A whole Chapter on it in my book, in my book, available on all e-formats and on Amazon!!!

11/13/2021
11/05/2021
10/28/2021
10/03/2021

Living in the now and making concrete changes = happiness!

09/30/2021

Your life, your choice!

09/30/2021
09/16/2021

Time to make some changes of picture no. 2 is what happens to you!

09/13/2021

When the place you become used to is too painful, it’s time for a change.

09/07/2021

Still love Brene Brown’s work. Practicing showing up takes courage and the action steps can be tough to figure out but sooooo worth it!

09/06/2021

When you are “in it”, it can be hard to have hope for tomorrow. But this too shall pass. I help with what to do while you are waiting for “it” to pass already!

08/19/2021

Pick your favorite and do it!!!

08/13/2021

Anyone else feel like this through Covid???🤣🤣🤣

07/21/2021

And sleep is the most restorative thing our body does!!! BONUS!!!

Stressed Out? This Breathing Technique Can Change It All! - Navigate Changes 07/14/2021

Stressed Out? This Breathing Technique Can Change It All! - Navigate Changes

Been laying low like a lot of people but this breathing technique really helps me. http://navigatechanges.com/stressed-out-this-breathing-technique-can-change-it-all/

Stressed Out? This Breathing Technique Can Change It All! - Navigate Changes The exercise is called the 4-7-8 Technique, and Dr. Andrew Weil calls it a “natural tranquilizer for the nervous system.” There are numerous studies that link meditation to better sleep, reduced anxiety and a host of other positive effects. This is an easy-to-follow exercise that will help you t...

07/12/2021

Just interviewed with a magazine for issues facing women in their 50’s!
I will keep you posted on publication!

07/01/2021

Sometimes you need a good to do list to make it though the tough times!

06/14/2021

Doesn’t it feel like that sometimes??? Mad angry or mad crazy? Either way, it can suck royally!! Take action to get out of the uncertain changes that have happened to you during covid!

Photos from Navigate Changes's post 06/01/2021

New office space!!! Before and after ❤️

04/24/2021

Soooo excited!!! My published book finally came out on e-formats!!! I’m so excited!!! 1/3 the price!!! Get it while it’s hot!

Of course, the hardback, author signed book with free gift is also available on DowntheRabbitHoleandBack.com ❤️

04/23/2021

All my office furniture in one small truck! Talk about downsizing!!! Wish me luck on the move in of what I hope is my final covid induced move!!

04/18/2021

Keep writing!!! It’s your show!!!

04/11/2021

So it’s been “Spring break” and I use quotes cuz it hasn’t been for me.

My daughter has been off but I have been “on duty”. Driving, coordinating etc. my time has not been my own.

Today she is going to the beach with all of her friends all day and I find I’m so used to being “on” that I don’t know how to slow down now that I’m not an Uber driver.

It’s ridiculous that I can’t seem to slow down as I see this whole day in front of me with “nothing” to fill it!!!

I feel wired and like I “should” be ON!

The house is a mess so I “should” clean, I “should” do laundry, I “should” wash the dog, etc. etc. etc.

It’s like I get so busy that I go into auto pilot busy.

But I do have a choice. I can go for a walk, meditate, pray, read, relax. It can all wait and I can have one down day. I can relax even if I have to force myself out of the “busy mode” and into relax mode.

It’s a choice, but I have to consciously make it!❤️

04/03/2021

Important to remember!!!

02/28/2021

Calm can see you through the tough times.

02/25/2021

How come we don’t collectively talk about dying, death and grieving in an open communicative way?

It seems to me it should be, so that we aren’t so taken aback when it happens or floundering for a way though.

I had a dream last night about my dad dying. He passed January 2019. Still seems only a year has passed not two.

I remember feeling almost a paralyzing vacuum where I was just existing, while the world went on about me at a dizzying pace.

I couldn’t talk to anyone except close family for over three months. I was numb. I moved through the days as if in a haze.

As year one passed and the focus was on Covid in 2020, the pain eased somewhat. The sharpness of it faded to a dull ache and the reminders came less frequently.

I felt more present and in sync again with the world. But then a doozy of a dream that feels so unsettling hits like a tidal wave, knocking me off center again.

The dull ache is still there but as I move on in my life, I know I have come to an uneasy truce with death and grief. I’m good with that for now.
🙏🥰❤️

02/25/2021

Right???

01/30/2021

I am loving this magazine for inspiration and journaling prompts. Try it out and let me know how you like it!

01/28/2021

I definitely don’t want to return to the frenetic busy-ness😉

01/20/2021

Write your own, “ I am from...”
I am sharing feom the magazine, “Bella Grace”. Love it!!!

01/18/2021

We all go through tough times. No one ever said life was easy, but we can have and practice resilience and learn and grow if we are brave and have hope❤️

01/18/2021

Make it a great year by living in the moment!

Photos from Navigate Changes's post 01/10/2021

I have been having a mid-life crisis. I finally realized that is why I have been restless, irritable and discontent even though I have a great life. Lots of stressors have taken my attention over the last two years and I have gotten lost in doing, doing, doing and have forgotten how to just “be”.
After reading “A Year by the Sea” I know I can’t take a whole year but today I am taking a whole day away and in the way that I can! I will keep ya posted!!! Gonna have to start leading women’s retreats to share the joy!!!

01/07/2021

How does a soul/self discovery weekend-women’s retreat sound to you? Stay tuned for more info !!! I’m gonna make it happen cuz I need to do it for me too❤️❤️❤️

01/03/2021

Which are you?

01/02/2021

Hello and welcome to Flight #2021. As we prepare to take off into the New Year, please make sure your Attitude and Blessings are secured and locked in an upright position. All self-destructive vices should be turned off at this time. All negativity, hurt and discouragement should be put away. Should we lose altitude or cabin pressure during the flight, reach up and pull down a Prayer. Prayers will automatically be activated by Faith. Once your Faith is activated you can assist other passengers. There will be NO BAGGAGE allowed on this flight.
The Captain (GOD) has cleared us for takeoff. Destination GREATNESS. See you in your greatness!
Happy New Year 🎉🍾🥂

From a friend of a friend😘

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Fall 50 second meditation

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9330 Carmel Mountain Road, Ste C
San Diego, CA
92129

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