Foothold Counseling, LLC

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*Shared from another therapist but good stuff. Thanks, Carol Shelton!

Good morning- some thoughts from the therapist desk.

If you live with a scream inside you from grief or trauma, a low key buzzing in your body from anxiety, a thousand pound stone from depression, find a way to let it out.

Find it, acknowledge it, embrace it, and let it sink into the earth or release it to the heavens. There are tools for this which are simple, free, and easily accessed.

You may need a therapist, but there is much we can do on our own to regulate our nervous systems. When our bodies are in a calm state, so are our minds. None of this is "woo woo". All of it is science and backed by research. Dropping some links below:

Havening:
https://www.havening.org/ (ignore the Covid references- this is for emotional and physical dysregulation due to any cause)

Earthing/grounding
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/

Gratitude meditation (I like this one but you can find many free on YouTube):
https://music.youtube.com/watch?v=iRnbKWapfEM&si=tmLQ1iaZ11YvHJXI

Somatic experiencing exercises-For a brain-body understanding of trauma, forget "The Body Keeps the Score" (too dense and scholarly) and read "Waking the Tiger" by Peter Levine, which is more more accessible to the general public:
https://youtu.be/G7zAseaIyFA?si=SnHHdtCojpeiMvSr

EFT tapping - will seem "woo woo", but is based on bilateral stimulation while reprogramming negative thoughts (a similar and adjacent application to EMDR, well/researched and endorsed by the military for reducing symptoms of PTSD). This video creator has 50 free videos which are symptom/issue specific. If you dislike some phrases, substitute your own. Don't throw the baby out with the bath water.):
https://youtube.com/playlist?list=PLOCJr5HDUy7u3ZcAubGo3nIHWHpTxzorA&si=AGyi3JmNrv0JXTAR

Humming to stimulate vagus nerve:
https://youtu.be/WEvgacyBDN4?si=E208j1w9CRVdPkFZ

Vagus nerve exercises:
https://youtube.com/playlist?list=PLGK3WgwB6Alo54S-xL_Em3myQB4T9nqO8&si=9rZLYSu-ewPJ0VHZ

Vagus Nerve 101 (Polyvagal Exercises) Share your videos with friends, family, and the world

The simplest definition of safety is that our basic needs are met and maintained. Connection requires community, relationships, and coregulation. But sometimes we live in a way where these two needs are in opposition to each other.

The reality of living with chronic illness can make it hard to find connection. Maybe the relationships you do have are dysfunctional or you have work/life obligations that prevent you from fulfilling this very important need we have.

But it's especially important to prioritise connection as we walk this healing journey. We can be doing everything right - the good diet, the environment, somatic practices, etc, but if our social engagement system (also known as the Ventral Vagal System) is under-resourced then things can still feel like an uphill battle, and lead to us feeling a lack of safety.

Community is such a huge focus of what we do at Primal Trust™, because we recognise the importance of connection, how it innervates the vagus nerve, and can be enormously beneficial to healing 🧡

There’s always a little time to self-regulate! 😉

Consistency is key!

So whether you have 2 minutes, 20 minutes, or an hour, make the most of it!!

What do you like to do to self-regulate when you have a little time or a lot of time? Let us know in the comments!

https://drlesliekorn.com/research/muscle-mass-mental-health/

Shifting Focus from Weight Loss to Building Muscle Mass Improves Mental Health I came into this world at over 10 lbs. and nearly 2 feet long, and the doctor said I could get up and walk home. Thus began my life as […]

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3 Tips on Hyperventilation, Anxiety, and Chronic Stress How to Restore Balanced...

GREAT insights!

Credit:DM for credit/removal

Brain fog?

Supplemental Science: Lifting the Fog A new self-report measure promises to bring some clarity to the diagnosis and eventual treatment of brain fog.

https://www.sarahleitschuh.com/2024/04/29/vibrant-therapist-spotlight-sandy-boone-lpc-sc-ga-lcmhc-nc-lcpc-me-ncc-ccmhc-cimhp-bc-tmh/

Vibrant Therapist Spotlight: Sandy Boone LPC (SC & GA), LCMHC (NC), LCPC (ME), NCC, CCMHC, CIMHP, BC-TMH - The Vibrant Therapist Consulting It is my delight to introduce you to Sandy Boone! Sandy entered the therapy field after previously working for 18 years in the medical field. Sandy currently owns Foothold Counseling and Sandy Boone Coaching & Consulting.

Being safe and feeling safe are not the same thing.

Especially for kids (people!) who have ever been NOT safe longer than a kid ever should.

Vagal exercises should be practiced routinely.

If you'd like to learn more, check out the following book resources...
📚 "Healing the Vagus Nerve" by Stanley Rosenberg
📚 "Polyvagal Theory" by Stephen Porges

For podcasts, tune into...
🎧 "Stuck, Not Broken."

Here's Why I Love Infographics:
🔥 They're my shield against burnout, simplifying the complex and giving us all a little breathing room.
💡 They light up my teachings, making health concepts vibrant and memorable.
🌱 They're seeds of connection and understanding, enhancing the patient experience in my practice.

Want this infographic?? Get Lifetime Access 🎉 + New Future Infographics! https://buff.ly/3P2HMx8

As Catalysts, we give ourselves permission to prioritize self-expression, curiosity and creativity as vital, and I hope you give yourself permission to color outside the lines as well!

https://www.resiliencecounselingco.com/blog-sarah-wilson/why-dont-therapists-take-insurance?fbclid=IwAR19JgAmfCBwyPel0VwcFaRIRgX0UVUCbsI_QrRM21Irf9w6bCF5WGoG_j8_aem_AcnhEyxZwV4saoNpuwo_8byG74As9QwMKp6wmV9Id1yiotYoE0f6CWGcrwZzwz0mGhI

Why Don't Therapists Take Insurance? Mental health therapists face numerous challenges when working with insurance. Learn more about the pros for both therapists and clients to not use insurance to pay for therapy.

https://www.avaiya.com/let-go/?affiliate=seinternational

Join Us For The Free Healing Childhood Trauma & Building Self-Worth Online Series AVAIYA University Presents 30+ Therapists & More Sharing Strategies to Help You Heal From Childhood Trauma & Build Self-Worth.

Ever feel like Trauma Therapy drags ON and ON?

Often times it is because the therapist is following this Hierarchy of safety.

Slow. Steady. Progression.

Because without safety- healing won't happen.

Wellness Roots | Maggie Roney, Counselor, MS, NCC, LPC, ICP, AFMC Find true healing through holistic methods Wellness Roots An approachable introduction and guide to Functional Wellness. Join us April-September! Start Here What is Wellness Roots? A New Beginning to a Healthier You Wellness Roots is a virtual group that incorporates the best of Functional Wellness,...

Emotional Neglect: 4 Subtle but Painful Things You May Have Missed Growing Up | Dr. Jonice Webb Learn about Childhood Emotional Neglect, how it happens, and how to heal it in my FREE CEN Breakthrough Series: https://bit.ly/cenchallenge2 Childhood Emotio...