Embracing Change Counseling Services,LLC

Unfortunately, I had an issue with a Facebook hacker, so I have created a new page. You can find it at Embracing Change Counseling

My Instagram will remain the same, but I will be removing information from this page and posting new content on my new FB page.

Thank you for your understanding! (P.S. I would greatly appreciate it if you helped me spread the word ☺️)

Have you heard of cognitive behavioral therapy?

Let's talk CBT for a bit — one of the main modalities I use in helping my clients overcome irrational or negative thoughts. 📝

When we're feeling low, it's common for automatic negative thoughts to take over. While working with me, I may encourage you to challenge those thoughts or look for the evidence that they are true.

Avoiding those negative thoughts will not happen over night, but the more you practice CBT, the more you may be able to replace negative thoughts with an actual core belief.

For example, instead of saying "I always make mistakes," CBT helps us say ➡️ "Sometimes I make mistakes, and that's okay because I learn from them."

100% of women go through menopause at one point in their lifetime.

Whether you've yet to enter that stage in your life or you're well past it, the numbers on menopause shed light on what women can expect during menopause and shows that they are not alone in their journey. Check out these statistics from neuroscientist Dr. Lisa Mosconi! 🧠

If you or a loved one is struggling with mental health, 988 is a supportive resource to turn to. Text or dial 988 and you will be connected with a local professional at the Helpline Center who is trained to assess your condition and provide help. It's free and for anyone.

Know that you are not alone and you are enough. 🤍

Today, we have access to almost anything we want at the swipe of a phone screen — even receiving mental health therapy. 🤳🏻

When the pandemic hit in 2020, providers were left with very little turn around time to help make their practices safe for clients. Many of us turned to virtual therapy as a way to continue to see our patients despite the pandemic. Now, a lot of insurance companies still allow virtual therapy as an option, and it truly can compliment the typical services you might receive in office.

Research even shows virtual therapy can be just as effective as in-person sessions. Give it a try, and remember to ask your therapists about the safeguards they put in place for your anonymity. 💻

Welcome to another Monday! To start the week on a positive note, today I encourage you to think of and name a few things that bring you happiness.

Here's my list I created this morning:
• Sunshine ☀️
• An awesome '80s tune
• Cuddling with my dogs 🐶
• Going for a walk
• A good cup of coffee ☕️
• A sermon that just hits the spot
• Being in nature 🌾
• A call from an old friend

What brings you joy? Share in the comments below!

Sharing some inspiration with you on this fine Friday 💕

This quote is an old one but impactful nonetheless. Over and over in my life, these words have proved true. They remind us to be mindful of others' perspectives and to focus on appreciating the present.

Next time you find yourself in a dark moment, pause, take a deep breath, and sit with your feelings. What comes into focus for you may just be the purpose you have been looking for.

This fall, I had the pleasure of completing my certification in menopause coaching, which will allow me to assist other women on their midlife journey. 🙌🏻

So many aspects contribute to this time in a woman's life. I understand the struggles that come with this period, as I am currently living in it.

Throughout my own experience, I have realized how much information exists about how to feel happier and healthier during menopause. However, that information is not always readily available to women; so much of it wasn't shared with me.

I'm looking forward to sharing more about my certification soon. In the meantime, feel free to reach out if you have questions!

Happy 2024! 🎆

I hope you are looking forward to creating the next chapter of your life. (I know I am!) Although it is common today to reflect on the past year, I would caution you to not get hung up here. Focus on what you did accomplish in 2023 and re-frame the situations that did not work as you had wanted them to.

For example, instead of saying, "I blew my fitness and health goals this past year," acknowledge that you are continuing to focus on movement and nutrition. Reducing negative comments towards yourself can help you stay motivated to reach your goals.

I'd like to leave you with some suggestions from Andrew Huberman on efficient ways to increase your emotional health and motivation this year. Take three minutes each morning to practice gratitude, make daily plans, think of what may trigger your fears/resentments, decide how you might overcome them, and set goals. Try this for one week and see what happens to your motivation, goal setting, and emotional health.

Thank you all for a wonderful 2023. I look forward to seeing you in the new year! 💙

This time of year, mental health and wellness can take a backseat to all of the festivities and the never ending to do list. Take a moment and help me fill this out. I’ll post the completed version tonight. If you can prioritize your health and wellbeing, the holiday season will take on a new feeling for you.

“And the heavens declare His glory….” This is what came to mind on my morning walk when I saw this glorious sky. Whatever this Thanksgiving holds for you, take time to truly enjoy the gifts of today, whether it’s time with loved ones, a yummy meal, a walk with your dogs or football on tv. Many blessings are sent to you today and I’m thankful for the people I get to do life with.

Happy fall! As we embark on a new week, I encourage you all to take some time for your self and appreciate the coming of a new season. Yesterday, I chose to make a fun fall recipe that my daughters love: pumpkin protein muffins. While they’re simple and delicious, the act of baking them allowed me to step away from the whirlwind of life and enjoy time in the moment.

What will you do this week for your self?

P.S. For the recipe for these muffins, check out https://thebettyrocker.com/gluten-free-pumpkin-protein-muffins/. 🎃🍁

The weather is chilly and fall is officially here.

As the seasons change, the sunshine disappears, and the days get shorter, you may notice dips in your mood, increased irritability, difficulty concetrating, or trouble sleeping.

If you can relate to the symptoms above, consider meeting with your physician to check your vitamin D levels and get recommendations on some ways you can counteract the effects of changing seasons. In the mean time, try to get outside when there is daylight, move your body, and take time to journal or meditate. 🍁🍂

I have a few quotes and words of encouragement strung throughout my office. However, I think this one may be my favorite.

What sayings give you motivation for the week ahead? Wishing you a great Thursday and a restful weekend. 🌿

Meal prep Sunday means time for a conversation on how developing some key eating habits can improve your mood and brain health.

I know it’s easier said than done, but this week I encourage you to incorporate whole and nutritious foods into your diet. Your mind and body will thank you.

What are your go-to brain foods? Drop them in the comments below. Wishing you all a great and nutritious week! 🥬

Tomorrow morning, consider taking a walk to start your day.

Exercise is important for a number of our body’s basic functions. Not only is it good for your heart and your muscles, but it also calms your mind and helps put you in a positive headspace for the day ahead.

Happy walking! ☀️

Some weeks, sleep just seems harder and harder to come by. One in three adults worldwide suffer from insomnia.

If you’re one of those people, check out some of these recommendations for finding better sleep.

Let me know how it goes! 💤

Today, we’re talking perimenopause, which translates to “around menopause.”

During this time period, your body’s reproductive years come to a conclusion and shift into menopause.

For many women, typical perimenopause symptoms begin in their 40s. However, some women can start experiencing them as early as their 30s.

This fall, I will receive my certification in menopause coaching from Girls Gone Strong. Feel free to reach out if you have any questions or want to talk about your journey with menopause. 💗

Can you relate? Beating yourself up for choices you made during a difficult time is not going to be productive.

Yesterday was the one year anniversary of the 988 number.

You matter. You are worthy. You are loved. 💙

Today’s reminder: look for your glimmers.

Although the word may sound a little cheesy, glimmers are the opposite of triggers. They are small, easy and uncomplicated things you notice in every day life that bring you joy. Paying attention to glimmers on a daily basis can help improve your mindset.

Today, my glimmers consisted of two baby bunnies crossing my path, the smell of wildflowers, the sun shining through the trees, and exploring with my dogs.

Take time this week to notice your glimmers. Note how they make you feel and feel free to come back here and share.

Have a fantastic week!

This right here! This is truth.

Sweet summer time…how I love it! How about the rest of you? What do you look forward to in the summer? Trips to the lake? Ice cream? Longer nights? Or just more of that beautiful sun? Drop your favorite part in the comments.

Have you ever had a hump day look like this before? Too funny to be mad. She gave me a good dose of humor. Smile, take a deep breath, and enjoy your day!

Most of us start each day with the hopes of crossing things off our to-do lists, running all the errands, and still finding time for ourselves.

Unfortunately, being productive isn’t always so easy.

Over the years, I have learned that I’m most productive when I use my morning to get into the right mindset and get motivated for the day ahead. Some mornings that may mean going for a walk, others it’s listening to a podcast, and some days it’s just staying in bed and practicing gratitude.

How do you prepare your mind and body for the day?

Happy Tuesday, friends!

Whether you're new to my page or have been here for a while, welcome to Embracing Change. I'm so glad you're here.

With some new faces around here, I thought I would reintroduce myself by sharing three fast facts about me.

Swipe to learn more! Tell me three fun facts about yourself in the comments below.

If you've stepped into my office, you may have left with a visual reminder or note of inspiration like this "Be strong" card.

Sometimes we all need to be reminded that we can keep moving forward. We can do hard things. We can decide our own path. We get to choose our hard.

Check out the latest blog on my website for some inspiration for a new week. You got this!

https://embracingchangecs.com/blog/f/choose-your-hard