Namasday Wellness Counseling by Dr. Rachael Muster

Hi, I'm Dr. Rachael Muster. Through a holistic lens, I can help you get unstuck, recover from stress + trauma, and tap into your innate ability to heal.

The best part? I have immediate availability.

The healing journey can be overwhelming and you don't have to do it alone. 🫶

Call/text 440-252-2948 to set up a consult!
www.namasdaycounseling.com

AND the role you play in your healing + recovery!

Take back your power, take back your life. ❤️

Shout out to my friend and colleague, Shannah, who recently opened the Cariño Counseling Collective in Fairlawn! If you are looking for in-person support for you or your kids, check her out! She is amazing! 🤩

… and you never, EVER have to be alone with it.

❤️🫶❤️

Looking to still your mind? ☺️ Try humming!
It is fast, free, and quickly calms the nervous system!

Check the science out here. 👉 The Humming Effect: Sound Healing for Health and Happiness https://a.co/d/1BJRcIF

As the holidays approach, here is one of my favorite ways to QUICKLY activate the parasympathetic (rest & digest) part of the nervous system!

➡️ The Physiological Sigh

Use this breath work practice to shift your body from an activated stress state back to calm + clarity. ❤️

Happy breathing!

Breathing Techniques to Reduce Stress and Anxiety | Dr. Andrew Huberman on the Physiological Sigh Watch my full interview with Dr. Andrew Huberman here: https://www.youtube.com/watch?v=Ojkh7qV-OoA | Brought to you by Athletic Greens all-in-one nutritional...

In case you ever wondered if you were worth it…

The answer is and always will be YES.

You deserve to recover, heal, and come out stronger on the other side.

And remember, it’s never a journey you have to walk alone. ❤️❤️❤️

www.namasdaycounseling.com

Guess what? You are NOT your thoughts.

In fact, when you believe and ALIGN with your thoughts, it usually leads to suffering.

An important part of the healing journey is questioning what you believe! 🧐

Use the questions below, developed by author and researcher, Byron Katie, to help end the suffering that comes with creating permanent realities around temporary thoughts.

1. Is it true?
2. Can you absolutely know that it’s true?
3. How do you react when you believe that thought?
4. Who would you be without the thought?

Looking for an easy way to support your mind, body, and nervous system?

Did you know what we smell can impact how we feel?

The olfactory receptors in your brain connect directly to your limbic system, the part of the brain which controls functions such as breathing, heart rate, blood pressure, memory, stress levels + hormone balance.

Enter in … essential oils.

In our house, we use them every day, in a variety of ways including, diffusers, roll-ons, and sprays. If you’re ever around me, I almost always smell like peppermint… I take it with me everywhere! 🤣

Calm:
Bergamot
Frankincense
Lavender
Chamomile
Vetiver

Focus:
Rosemary
Peppermint
Sandalwood
Eucalyptus
Lemongrass

Sleep:
Lavender
Valerian
Chamomile
Ylang Ylang
Bergamot

Mood:
Frankincense
Clary Sage
Citrus oils (Lemon, Orange, Grapefruit, Sweet Orange, Mandarin + Lemongrass)
Rosemary
Pine

You can release essential oils into the air around you using simple diffuser or massage directly into skin (be sure to diffuse with carrier oils when necessary).

are very affordable and once you begin experimenting, your body intuitively knows what it likes and needs in particular circumstances and environments. 🥰

My go to brand is Revive - where you can get everything you need in one place! Use the link below to get a $10 gift card!

https://www.talkable.com/x/0O82mF

What is YOUR favorite essential oil? 👇

Exciting news! 📣

Dr. Rachael Muster is now accepting new Telehealth clients in the state of Florida! 🌴

If you are seeking a holistic, empowered, strength-based approach to your mental health + well-being, reach out to Dr. Rachael via text at 440-252-2948!

We can't wait to hear from you!

www.namasdaycounseling.com

Are you ready to take back your power + reclaim your life?

At Namasday Wellness Counseling, we utilize a strength-based, collaborative, compassionate approach to client care.

Click below or text 440-252-2948 to get in touch. We look forward to meeting you!

Namasday Wellness Counseling by Dr. Rachael Muster, LPCC-S Telehealth-based counseling services by Dr. Rachael Muster, LPCC-S designed to help you get unstuck, cultivate resilience, and become the healthiest version of yourself.

Excited to welcome my friend + colleague Dr. Shirley Sloan-Oberdier to Namasday Wellness Counseling by Dr. Rachael Muster! Check out her bio here 👇
https://www.namasdaycounseling.com/meet-our-team

At Namasday Wellness Counseling by Dr. Rachael Muster, we accept most major insurance providers! Our goal is to make treatment accessible and affordable for everyone! Call/text today to set up your free consultation! We look forward to connecting with you! 440-252-2948

The breath is one of the fastest, most EFFECTIVE ways to shift your physiology!

Deep Breathing Exercises to Reduce Anxiety Deep breathing exercises for anxiety can help reduce stress, panic attacks, and fatigue. Learn how to use breath exercise techniques to help with anxiety and stress.

New year, new version of you. 🥰 Don't tackle those new year's intentions alone! Text me today for a free consult. Looking forward to joining you on your journey!
www.namasdaycounseling.com

Grateful for every opportunity I have to become a part of someone’s support system! I strongly believe we aren’t wired to make this journey alone.
🥰❤️🥰

Reminders for hard days. ❤

Namasday Wellness Counseling by Dr. Rachael Muster, LPCC-S Telehealth-based counseling services by Dr. Rachael Muster, LPCC-S designed to help you get unstuck, cultivate resilience, and become the healthiest version of youself.

Looking for a fast, FREE, + effective way to reduce anxiety?

Practice the 4-7-8 technique, 2x a day, for 30 seconds.

The 4-7-8 breathing technique involves

➡️ breathing in for 4 seconds,
➡️ holding the breath for 7 seconds,
➡️ and exhaling for 8 seconds.

This breathing pattern helps to activate the parasympathetic nervous system, reducing anxiety and improving sleep.

I practice this in the morning when I wake up and as much I can throughout the day. Happy breathing! 🥰

One of my favorite breath-work practices (I use the Wim Hof app)! Also starting to embrace cold 🥶 exposure. Check out this great conversation with Wim Hof.

‎Feel Better, Live More with Dr Rangan Chatterjee: #127 Wim Hof on Waking Up to Your True Potential on Apple Podcasts ‎Show Feel Better, Live More with Dr Rangan Chatterjee, Ep #127 Wim Hof on Waking Up to Your True Potential - Oct 13, 2020

Trouble sleeping? 😴 Check out some of my favorite sleep meditations + resources!

Have one you love that isn't on the list? Comment below! 👇

Have questions or want more info? Send me a DM 😀

Resources | Dr. Rachael Muster

Find your truth.
Embrace it.
Step into your power.
Choose how the story ends.

Monday reminders for cultivating self-compassion!

How to actively relax?

For so long, I did not understand how important it is to schedule time to relax and slow down.

I would burn the candles at both ends,
deplete all of my resources,
crash, and scramble to recover. 😩

Not anymore. ❌

I understand, practice, and help other learn ways to cultivate resilience through active relaxation.

Carving out regular time to relax is an essential to deactivating our stress response and calming our nervous system.

Some of my favorites:

Breath focus 💨 - in this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus/work is one of the fastest ways to activate the parasympathetic nervous system!

Take a warm bath 🛁 - make it extra relaxing with epsom salts, a book, or essential oils.

Spend time outside in nature 🌱 - bonus if you are moving your body or connecting with people you love.

Mindfulness Meditation 🧘‍♀️ - this practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future.

Practicing yoga, tai chi, or qigong… all of which are moving mediations which soothe the nervous system and improve mental focus. ☺️

As we head into the week, think about how you actively relax.

Trust me, you deserve it! ❤️🥰❤️

Shout out to my colleague Greg, who is opening his new practice REACH Center for Behavioral Health this week. Best of luck on your new endeavor. 🎉

Reach Center for Behavioral Health – Recovery is within reach. We take our clients' safety seriously. Especially during the pandemic. Reach offers both in-person and at home no-contact counseling options.