The title seems a little ominous if you are not sure what past life regression is. Even if you can infer, it can be difficult to wrap your head around! Past life regression therapy was made to help those looking to answer the deepest questions they have about themselves. It is supposed to facilitate psychological healing and provide insight into your past life. It rests on the idea that we, as human beings, have been here before. Through reincarnation, we inherently have past lives. By understanding these we can make better sense of who we are, gain knowledge from our past selves, and make better sense of our present-day cycles. Who knows, you may have been dealing with the same problems centuries ago?<h4>What is Past Life Regression?</h4>Past life regression is based on two things:<ol><li data-list="bullet">Reincarnation, or the idea that we are born and reborn until we learn the right lessons to move on to our next phase of enlightenment</li><li data-list="bullet">Karma, meaning our actions have consequences (even into our future lives)</li></ol>The result of these being at the core of past life regression is that our past lives are affecting our present life. By exploring this we can dive into the past and understand what issues we are cycling through. The events of our past lives can be the key to unlocking our future. Through past life regression therapy, you can remove self-limiting beliefs and increase your self-discovery. Other benefits of past life regression include:<ol><li data-list="bullet">Connecting with your previous experiences</li><li data-list="bullet">Understanding yourself more deeply</li><li data-list="bullet">Understanding your connections to other people and places more deeply</li><li data-list="bullet">Find the cause and effect between current ailments and your previous lives</li><li data-list="bullet">Discover the root cause of unresolved issues</li><li data-list="bullet">Reconnect with your spiritual being</li><li data-list="bullet">Receive guidance from your past self</li><li data-list="bullet">Combat mental illness</li><li data-list="bullet">Reconnect with yourself in a way that is full of deep understanding</li></ol>Past life regression allows you to open yourself up to a whole new world. You can analyze your thoughts, feelings, and beliefs in a way that transcends your current physical being.<h4>How Does Past Life Regression Work?</h4>Diving into this realm of your being can seem quite daunting but with the help of a professional coach, the journey is indescribable. There are a few ways this can be done.<ol><li data-list="bullet">Hypnotherapy</li></ol>With guided hypnosis, you can fall into a deeper state of awareness. The right hypnotherapist knows how to bring you to your past life and unlock those memories so you can feel the profound benefits of past life regression. This is the most common way to tap into your past lives.<ol><li data-list="bullet">Coaching</li></ol>An intuitive coach with knowledge of past lives can aid in your knowledge about yourself. Through their own connection to realms beyond our own, they can help you figure out your past lives and the lessons you may be called to learn currently.<ol><li data-list="bullet">Dreamwork</li></ol>By looking into your dreams you may be able to get clues about your past lives. Much like a meditative state, your dreams connect you to a deeper part of your being. Take stock of what is happening in your dreams, especially the recurring ones.These are two examples of how to unlock your past lives but through meditation or your own intuition, you may be able to tap into your past lives. Oftentimes, hypnotherapy is used for past life regression but it can also be done by a regular therapist with knowledge of the subject. It asks patients to recall their previous lives and dive deep into their healing. It works because hypnotherapy allows a practitioner to help you connect with parts of yourself that may not even be aware of. By identifying who you were you can figure out what energy and emotions are blocked. Past life regression begs you to look into the past so you can solve the issues of today.

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How does Past Life Regression Work?

Your family is the root of your feelings in a lot of ways. As a child, you learn how to act, react, and be from your parents and other family relationships. But what do you do when these relationships have been torn apart? How to heal these bonds so you can move forward?<h3>Reasons for Broken Family Relationships</h3>There are so many complications that come with being part of a family, no matter its size. Whether you have different moral beliefs or you have truly suffered through intense trauma with your family, there are many reasons for you to feel that your family ties are severed. Strained relationships can be a result of divorce, trauma, deaths in the family, differing religious/political beliefs, and so much more. But, at the root of it all, is the inability to understand each other.Unhealed relationships in a family can present in a variety of ways. There can be tension between people, mental health issues, and trouble with identity just to name a few.<h3>The Importance of Healing Family Relationships</h3>When something is left unsaid or things are left unresolved it can cause a lot of inner turmoil for those involved. When it comes to family, this turmoil can feel even worse! Our family is at the root of our identity. They have shaped us, spent the most time with us, and been with us through some of our darkest times. When there is a rift in these relationships it can often feel worse than the ending of a close friendship. By healing this you can move forward from the past. Even if you find that you still are not close with your family, you can at least find some inner peace.<h3>How to Heal Family Relationships</h3>The issues of a family can be tackled in a variety of ways. Within the group, you can sit down and discuss the problems at hand. But if you find this ending in arguments or not really going anywhere it might be time to get another person involved. An unbiased source for advice and mediation can prove incredibly helpful when navigating the healing process. They can provide their opinion, making sure every member of the family is heard and feels validated. This alone can create much less tension and give way to improvement in communication. Here are some interventions that can be made by a professional to help heal your family relationships:<h4>Family Therapy</h4>Therapy is often a one-on-one experience. However, if a family is trying to heal or get through experiences together a licensed therapist can definitely be helpful. Some therapists even specialize in group therapy, so they are well-versed in communication and mediation. In a group therapy session, there is more accountability and allowance for different perspectives. Other benefits of family therapy include boundaries being created and maintained, problem-solving can be promoted, conflict can be resolved and reduced, and there can be more understanding between participants.<h4>Group Coaching</h4>Much like a family therapist, coaches provide the balance and mediation needed to work through the problems your family may be suffering from. A knowledgeable coach has a wealth of information at their disposal that can help any group navigate through tumultuous times. A one-on-one coach could even prove useful if you are looking to move past familial bonds and heal those open wounds alone.<h4>Hypnosis</h4>Oftentimes, our relationships are a reflection of our inner being. With hypnosis, a professional can tap into our inner selves and help us work out the blockages preventing us from healing. Hypnotherapy can help you learn to cope with conflict and manage the difficult emotions that come with familial issues. You can also learn to break through the cycles that have riddled your family for generations, hopefully creating more harmony and stability.<h4>Breathwork</h4>As an exercise, breathwork can provide a vast array of benefits. It can aid in healing, help with confidence, and let you release the beliefs that are holding you back. When it comes to healing family relationships, breathwork can allow you to hold space for yourself. When coached by a specialist they can formulate the best practices for you to heal your family relationships.Healing family wounds is incredibly important for your identity. When there are issues with the people that raised you, it can be hard to separate your feelings about yourself and your feelings about them. Through the process of healing you can move forward, feel lighter, and be more at peace.

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Healing Family Relationships

We have all been where you are, searching high and low for the right people to share experiences with. Finding a genuine community, however, can prove difficult. This issue is especially prevalent in our current society that revolves around technology! But, there are the people out there for you, sometimes it just takes a little bit of looking.Why Finding a Community is ImportantHaving a community that uplifts, supports, and respects you is incredibly important for your healing journey and your feelings of connection. The human experience is based on our connection to others, so having a solid group of people in your life is really important. Whether you are actively healing yourself from past experiences or just wish you had an amazing circle of people to share your thoughts with, a community is more important than ever.Here are some benefits to feeling like you belong in a community:<ol><li data-list="bullet">Lower rates of anxiety, depression, and loneliness</li><li data-list="bullet">Higher self-esteem</li><li data-list="bullet">More empathy and trust in others</li><li data-list="bullet">Improved sleep</li><li data-list="bullet">Better immune function</li><li data-list="bullet">Less stress</li><li data-list="bullet">Decreased blood pressure</li></ol>How to Find Your CommunityFinding the people you would like to be around can be difficult. Depending on where you are in life, you may find that your opportunities to meet new people are quite small. This is especially true if you are someone who is not in school or works from home. You probably find yourself wondering where you can even find others to connect with. But, the first step in finding your community is outlining what you’d like. Here are some questions you can ask yourself to help you:<ol><li data-list="bullet">What qualities would I like to share with my community?</li><li data-list="bullet">How many people would I like to be a part of my community?</li><li data-list="bullet">How often would I like to meet?</li><li data-list="bullet">Do I have a gender preference in my community? Would I feel more comfortable with people who share my gender identity?</li><li data-list="bullet">Am I looking for a specific outcome to meeting with this group of people?</li><li data-list="bullet">Do I feel ready to be part of a community?</li><li data-list="bullet">What do I bring to a community setting that I would value?</li></ol>Once you feel as though you know what you would like out of a community it is important to recognize that finding one is a journey by itself. But, there is science behind genuine, compatible connections. If you are looking for a solid group of people you need to spend time with them repeatedly. You will not be able to meet once and automatically feel like part of the community. It is important to interact in person over time. Social researchers found that it takes about 40-60 hours of time together within the first few weeks of meeting to form a casual friendship. It can take up to 100 hours for a close friendship. This also allows you to feel out the community.Where Can You Find a Community?So, you’ve considered the parts of a community that feel important to you. Now it’s time to get out there! When going to places to find the group of people you are seeking it is important to think of how you might interact with them in the location and what similarities this place will bring out in you. Here are a few places you can search for community:<ol><li data-list="bullet">Spiritual Places</li><li data-list="bullet">Skill/Hobby Classes</li><li data-list="bullet">Yoga, Dance, Pilates, or other Exercise Classes</li><li data-list="bullet">Advocacy/Interest Groups</li><li data-list="bullet">Clubs</li><li data-list="bullet">Support Groups</li><li data-list="bullet">Adult Sports Leagues</li></ol>Finding the right community for you can be an incredibly daunting task. But those people are out there waiting for you and your input! We all want to be part of a community and connect with others. Do not be intimidated by the prospect of finding the right community for you. Just know that others are wanting the same thing and the people that are meant to be in your life will end up there.

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How to the Find Right Community

There are a lot of things that we can do alone during our healing journeys. In fact, healing requires a lot of solitary time and introspection. Many assume that the only way to heal is on your own. However, there is a distinct power that comes with a community during the healing process. Through others, we can be lifted up and supported in ways we never knew possible.What Does Community Healing Look Like?When surrounded by a community of like-minded individuals, you may find that your healing looks a little bit different. It is easy to fall into the idea that having a community to help with your healing means putting your problems onto others (or them putting theirs onto you). That is just not the case! By being part of a community where everyone is healing they are holding space for you. In this space, you can put down your worries, fears, and self-limiting beliefs. When you feel seen and heard by others your trauma is much easier to work through. This validation and respect are essential to healing with a community.Physically, the community you seek out can look like anything! It could be<ol><li data-list="bullet">An Online Support Group</li><li data-list="bullet">Friends Who Understand You</li><li data-list="bullet">An In-Person Meet Up</li><li data-list="bullet">A Spiritual Retreat</li><li data-list="bullet">Family Members That You Feel Connected To</li></ol>Really, a community that helps you heal can be anything, as long as you feel supported and uplifted!Power in Community Healing &amp; ConnectionConnection is one of the most important parts of being a human being. Whether you make sure to say a quick hello to your neighbors, or you spend hours on the phone with your sibling, social interaction is incredibly important to the human experience. That’s why it is so vital to your healing process. Fellowship can diminish the effects of separation and isolation, making your journey feel validated. There are four main pieces to the puzzle when it comes to the power of community in healing.1. Sacred SpaceIn a community, you share a sacred space. By meeting with others to discuss your healing you inherently create a space that is open and accepting. Here, you share stories, listen intently, and witness each other grow. While the exact location of the meeting may change, your community is able to bring the sacred space with you. Sharing this space allows you to rely on a community of like-minded individuals that are rooting for you.2. MentorshipUnlike a therapist or life coach, your community is on a level playing field. There is no ‘expert’ that guides you through your healing process. Through peer facilitation, each member is the mentor and the mentee. This can create a balance in learning and educating that allows for open conversation and no judgment. Each of you understands what it is like to be in the other's shoes in one way or another. Mentorship comes from everyone.2. Common EmotionsOftentimes the community we find is centered around a shared experience or shared emotion. With this comes an easy connection that allows you to feel validated in your emotions and experience. Emotions are the string that ties us all together and a community that is helping you heal can more easily connect to you through these.3. Deep ListeningA community is only as strong as the ears that listen to it. When you are part of a group that is focused on healing, each person knows what it feels like to be listened to. It is likely they also know the feeling of being ignored. Due to these experiences community members cultivate listening skills and know the importance of really hearing their peers.There is so much power in a community when it comes to healthy healing. Your feelings of isolation can be rid of as you find your people. Allow yourself to be open to listening and learning from others while establishing your own feelings of belonging.

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The Power of Community in Healing

Boundaries are essential for thriving personal relationships. But how do you build and maintain them?What is a Boundary?A boundary is a way to take care of yourself. Here is what it is NOT:<ol><li data-list="bullet">A rigid line drawn</li><li data-list="bullet">An immovable opinion</li><li data-list="bullet">A way to manipulate</li></ol>Boundaries are ways to set limits and rules for ourselves in our relationships. They allow us to say ‘no’ when we feel it is necessary. They are tools for taking care of our emotional well-being. If used correctly, boundaries can help you avoid negative feelings like anger and resentment. By clearly communicating boundaries you are giving yourself limits that allow you to stay in your best emotional state.Boundaries can take many forms. If your boundaries are too rigid, you may not involve yourself too heavily with others. You may feel detached or avoid close relationships. If your boundaries are too loose you may have a hard time saying ‘no’ or overshare and get too involved in others.Setting healthy boundaries, ones where you strike a fine balance between the examples above, can be difficult. But, once you practice you will see all the positive effects healthy boundary setting has on you and your personal relationships.Types of BoundariesThe boundaries you set are dependent on what type you need. These change based on the kind of relationship you are dealing with! According to most psychologists, there are 5 types of boundaries. These include:<ol><li data-list="ordered">Emotional - these are feeling based boundaries. They revolve around your comfort levels with your emotions in relation to others.</li><li data-list="ordered">Physical - these refer to your personal space, body, and privacy.</li><li data-list="ordered">Sexual - these revolve around intimacy.</li><li data-list="ordered">Intellectual - these are in reference to your personal thoughts, ideas, and opinions.</li><li data-list="ordered">Financial - these are your boundaries regarding money and how it is spent.</li></ol>When expressing and setting boundaries, be sure to factor in what kind of boundary it is.How to Set Healthy BoundariesThe first step in setting boundaries is reflecting on yourself and your relationships. You need to know what you want and need in order to express it fully. Go over past relationships and trigger points with yourself so you can think what future you will need.Once you have your basic boundaries figured out, set them! Set them early in your new relationships with friends, partners, bosses, etc. Putting boundaries in pre-existing relationships can be difficult, but those that have been around you for a while may already be able to gauge your boundaries. If a moment comes up when someone in your life is pushing the limits, firmly tell them your boundary and why you have it in place.Consistently enforce boundaries with the people in your life. It can be hard when you are first implementing them. But, be careful to not let them slide as you may set an unclear expectation for the future.Talk openly with friends and loved ones about your boundaries. Explain them as best as you can. You may also inspire others to set boundaries and create a well-rounded personal relationship for yourself.Be open to changing your boundaries. They do not have to be static, and as you go through life you may find yourself tweaking them, adding some, and subtracting some. Do not be afraid to create more as you realize the things that trigger you.The Importance of Healthy BoundariesBoundary setting is incredibly important if you want your personal relationships to thrive. They allow clear communication and help you maintain your self-worth. If there is someone in your life who refuses to accept your boundaries, then they are not worth keeping around. By figuring out and setting boundaries, you are setting yourself and your relationships up for success!

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Setting Healthy Boundaries for Yourself

Creating a spiritual practice can provide a ton of amazing benefits in your life. Whether you have an idea of the spiritual practices you’d like to add to your daily routine, or you are looking for some inspiration, you’ve come to the right place!Why Create a Spiritual Practice for Yourself?In my personal experience, as well as many others, adding spirituality to your life can make you feel:<ol><li data-list="bullet">Centered</li><li data-list="bullet">Calm</li><li data-list="bullet">Grounded</li><li data-list="bullet">Present</li><li data-list="bullet">Peaceful</li><li data-list="bullet">Happy</li><li data-list="bullet">Undistracted</li><li data-list="bullet">Connected</li></ol> Honestly, it just makes you feel better and more well-rounded! Before adding spirituality to your life you may be feeling disconnected, anxious, spacey, and just not yourself. But, creating rituals and sticking to them can truly impact your life in a positive way. The most amazing thing about creating a spiritual practice is that you can make it yours! Whatever works for you, or whatever you want your spirituality to look like is completely up to you. Adding this into your daily routine will help combat the turbulence going on around you, so whatever you need to do is acceptable!What Does Creating a Spiritual Practice for Yourself Look Like?A spiritual practice is just that – a practice. It is something you are adding to your routine and using as frequently as needed. However, it may take some time to find the exercises that work for you. So don’t feel like you are weird if something doesn’t benefit you that works for someone else you know. Try to implement things and feel them out.Exercises in spirituality can range from simple small things to much larger, more intense rituals. Here are some ideas of things to try on your spiritual journey:<ol><li data-list="bullet">Mindfulness – Mindfulness is the simple act of being aware. Just allowing yourself to be the observer can put you into a state of awareness and peace.</li><li data-list="bullet">Intention setting – Intention setting is as straightforward as saying how you want your day to go. During your morning routine set your intention for the day (e.g. Today is going to be full of love and peace). Or practice segment intention setting. This is when each time you enter a new segment of your day, you set a simple intention for it. For example, when you go from getting out of bed to making breakfast, you set an intention for the space, or when you get in your car you set a small, positive intention for the ride.</li><li data-list="bullet">Meditation – Meditation is nearly synonymous with spirituality. It gives you the space to reset and bring awareness into your life. Whether you are going for a blank mind or repeating a mantra, you can set your vibration and create peace.</li><li data-list="bullet">Yoga – Similar to meditation, yoga allows you to hold space and bring self/body awareness into your life. Using it as a spiritual practice helps clear the mind and connect to the body.</li></ol>Spiritual practices are anything that bring awareness and purpose into your life, no matter how big or small they are. Remember to practice non-judgment as you move through your spiritual journey.Practice Makes PerfectPerfection actually is not what you are going for, but practicing your rituals and doing them routinely will allow them to have a greater positive impact on your life. The simplest way to create a spiritual practice for yourself is to set aside a time each day dedicated to your spirituality. Stick with it, it will be worth it!

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How to Create a Spiritual Practice

It’s not uncommon to bottle up emotions – everyone is guilty of doing so! In fact, in some cases it’s encouraged. For example, children may be told to “stop crying” rather than process their emotions. We could also take a look at the Big Girls Don’t Cry by Fergie, where she outlines that adults shouldn’t express their emotions. Some people are told they are strong for not showing emotion. This enforces the idea that emotions are weak and not valued.But, I am here to tell you that emotions are incredibly valuable! They are compasses that guide us into knowing. When you are sad, mad, or excited that is your body’s way of telling you about your interactions with the outside world.No matter how you started bottling up your emotions, it’s a habit that needs to be broken. You see, suppressing your emotions has a series of negative effects, including:<ol><li data-list="bullet">Increased rates of depression</li><li data-list="bullet">Increased anxiety</li><li data-list="bullet">Anger issues</li><li data-list="bullet">Higher chance of dying from heart disease</li><li data-list="bullet">Higher chance of getting cancer</li><li data-list="bullet">More frequent negative emotions</li></ol>Learning to stop bottling up your emotions is important for your health and well-being, so here are some tips to get you on the right emotional track!<h4>Name Your Emotions</h4>This is the first step in recognizing your emotions and letting them go peacefully. Recent neuroscience studies have proved the positive implications of naming your emotions. When successfully labeling an emotion, instead of suppressing it you open yourself up to letting it pass.An experiment at UCLA asked participants to approach a large, live tarantula. After being separated into 4 groups, they were told how to think about the spider. The first group was asked to describe the experience of being around the spider, and explain what they were feeling. The second group was asked to think differently about the spider. They were to somehow make it seem less threatening (which is what most people do!). The third group was instructed to think about something that wasn’t related to the spider at all. Finally, the fourth group was given no instruction, as a control.A week later all of them were re-exposed to the spider. They were asked to get as close as possible while they were monitored for fear. Amazingly, group 1 did the best. They got the closest and had the least perceivable fear.Naming emotions fills in the space between thoughts and feelings. It allows your brain to come to terms with the world around it and process it faster.<h4>Let Your Emotions Out in a Structured Setting</h4>Letting your emotions out on the fly may not come easily to you if you’ve gotten used to bottling them up. However, a structured setting can make it easier for you to process your emotions. Also, a little bit of practice letting them out will make it easier later.One structured way of releasing and processing emotions is through journaling. Journaling allows the writer to go through an event and discuss how it made them feel. It is a space to vent if you do not feel comfortable expressing emotions in front of others.Another way to let your emotions out is by talking to someone. Whether you speak to a therapist or a trusted friend, talking through your emotions helps you practice ‘unbottling’ them. You can sort through problems and find solutions while seeing the situation from another perspective.<h4>Use Your Emotions</h4>It may seem impossible to do anything when you feel emotions strongly but aren’t sure how to get them out. However, a creative outlet can not only help you unbottle, but you can make something cool. Write a song, paint or draw, work out, dance, or cook. Anything to channel your emotions will help you stop bottling them up!<h4>Find the Root Cause</h4>Your feelings come up for a reason, they don’t just appear out of thin air! Find the cause of your emotion and it may be easier for you to open up about it.Bottling up your emotions can cause a detriment to your mental and physical health. By working towards releasing your emotions you can not only improve your health but you can live your life to the fullest.

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How to Stop Bottling Up Your Emotions

It seems strange that some people go out of their way to ruin their own lives. They may undermine themselves, cross their own boundaries, or avoid the necessary actions to reach their long term goals. Some might even make harmful decisions that affect their life, well-being, or relationships negatively. Self-sabotage occurs when someone hinders their ability to achieve success, and it can come in many forms.Why Do People Self-Sabotage in Their Relationships?In significant relationships, self-sabotage can occur when one partner subconsciously feels they aren’t worthy of love. Due to low self-esteem they may go out their way to ruin the relationship, without even knowing. Past relationship experiences, childhood trauma, and insecurities may peak through in the form of self-sabotage.For example, if you had a past relationship where your partner didn’t fulfill your needs or they constantly put you down, this may leech into your current relationship. Even if your new partner is amazing, you may find yourself not treating them with the respect they deserve. You could be self-sabotaging because you do not feel as though you are worthy of an amazing relationship. Or you fear getting hurt again, so you are hurting them first.Signs You Are Self-Sabotaging Your RelationshipFrom the outside, self-sabotage is easy to spot. But, if you are in the midst of a pattern of self-sabotage you might not be aware of it. Without outside perspective, your actions may feel just. You may not even realize what you are doing. If any of the following signs seem like you, it may be time to take a look into your past and work on your self-worth.<ol><li data-list="ordered">You Focus on the Imperfections</li></ol>Let’s be honest – no relationship is perfect. But, if you find yourself focusing primarily on the imperfections of yourself or your partner you may be self-sabotaging. This may turn into being overly critical of your partner. If you just can’t seem to find the positive attributes of your partner you might be trying to break it off without even knowing.<ol><li data-list="ordered">You Hold Grudges or Use the Silent Treatment Instead of Working Through Arguments</li></ol>Relationships are bound to have disagreements, but self-sabotage comes in when you don’t work through them in a healthy way. This can present itself in grudges or using the silent treatment as a way to punish your partner. Both of these are ways not communicating effectively. This can lead to miscommunications, delayed anger, or fighting which can hurt the relationship. You could be using these tactics to avoid talking to your partner about your true feelings.<ol><li data-list="ordered">You Avoid Your Negative Emotions</li></ol>If you are having negative emotions about your partner or relationship, you should be expressing them and talking through them. If you refuse to do this, it shows that you aren’t really interested in nurturing the relationship or fixing the issues at hand.<ol><li data-list="ordered">You Avoid Plans That Lead to Commitment</li></ol>Meeting someone's parents or friend group is a significant milestone in any relationship. It also means that you are committed to them in a way that is more than just casual. If you display this behavior, you could be trying to pull away from your partner and self-sabotage.<ol><li data-list="ordered">You Display Jealousy or You Try to Get Your Partner Jealous</li></ol>If you constantly worry about your partner seeing someone else, even with no evidence you are demanding control of their life. Requiring constant contact can put intense pressure on any relationship and could result in a break up via self-sabotage. This can also go the other way, where you try to make your partner jealous in order to prove their love to you. Either way, this does not allow for a thriving relationship.How Do You Stop Self-Sabotaging in Your Relationship?Generally, self-sabotage comes from deep-seated insecurities. To change these behaviors it takes some serious self reflection! Here are some suggestions to try and rid yourself of sabotage:<ol><li data-list="bullet">Speak with a professional – this will allow you to work through old feelings and experiences so they no longer affect your relationships.</li><li data-list="bullet">Learn your triggers</li><li data-list="bullet">Communicate openly</li><li data-list="bullet">Be kind to yourself as you work through this!</li></ol>

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Five Signs You Are Sabotaging Your Relationship

It’s perfectly natural to experience anxiety from time to time when navigating this frenetic, fast-paced world. However, if feelings of fear, dread, uneasiness, and overwhelm are your constant bedfellows, it’s in your best interest to take action to protect yourself. Continuous stress is a burden to every system of the body, in addition to being a miserable way to live.Unhealthy patterns can sneak up on us, so it’s helpful to be aware of signs that you’re getting off course. The following five warning signs will hone that awareness and perhaps help you to pump the brakes before your anxiety is thoroughly out of control:<ol><li data-list="ordered">Pervasive feelings of panic, doom, or danger</li><li data-list="ordered">Ruminating on problems to the exclusion of other thoughts</li><li data-list="ordered">Irregular/erratic breathing patterns</li><li data-list="ordered">Muscle tension and soreness</li><li data-list="ordered">Disruptions in sleep&nbsp;</li></ol> <h2>Pervasive Feelings Of Panic, Doom, Or Danger</h2>Being frightened occasionally is bound to happen, but when feeling threatened becomes a regular part of life, the constant dump of cortisol into your system can take a toll on your health.&nbsp;When you’re constantly anxious, your body is in sympathetic (fight/flight) mode, which prevents you from doing important things like resting and digesting. So, if the frequency of episodes of feeling panicky, doom-laden, or endangered begins to increase, beware! It may be time to stage an intervention before anxiety gets the upper hand.<h2>Ruminating On Problems To The Exclusion Of Other Thoughts</h2>We all find ourselves mulling over problems, wishing we hadn’t said something or said it the way we did, worrying about an upcoming deadline, fretting over an event we have to attend, etc.&nbsp;It’s a different story if your thoughts feel like a runaway train that is simultaneously an endless loop of worry. That’s when you know your anxiety is getting the better of you.&nbsp;&nbsp;<h2>Irregular/Erratic Breathing Patterns</h2>It’s normal for your heart rate to increase and your breath to come in short gasps when you’re being chased by a lion.&nbsp;However, if these physiological changes occur when you get stuck in traffic, someone gives you a dirty look, you’re thinking about a meeting you have to attend, or you see your boss heading towards you, you may be getting off course. If the shortness of breath and rapid heart rate persists, you know your stress response is overactive, and a panic attack could be next.&nbsp;A crystal clear sign that your anxiety is getting out of control.<h2>Muscle Tension and Soreness</h2>If you just went to the gym, it’s acceptable to feel some muscle tension and soreness. On the other hand, if you haven’t done anything particularly challenging physically and you’re experiencing those things, look out!&nbsp;Our bodies record what we’re thinking and feeling, and tension and soreness are indicators that all is not well on the mental/emotional front.<h2>Disruptions In Sleep</h2>The occasional rough night’s sleep or late-night event isn’t a cause for concern, but if you often find yourself waking in the middle of the night, stewing on the previous day, or mentally projecting into the next one, you’re in trouble.While you sleep, the glymphatic system takes out the trash the brain accumulated over the day (toxins, metabolic waste, etc.).&nbsp;If you don’t sleep well or deeply, this process is impaired, and you suffer for it. If your restless mind prevents you from sleeping, you know your anxiety has gone too far.<h2>Tuning In</h2>Just as awareness can serve as a warning system that anxiety is becoming a problem for you, it can also be a tool for preventing it.&nbsp;As you begin to tune into the nature of your thoughts, reflect on the quality of your breath, feel the sensations in your body, and ponder the pattern of your sleep, you become more connected to yourself.This connection helps transform the mind and body from feeling like enemy territory into a space of greater coherence and harmony. Which is a step toward the liberation of a unified self.&nbsp;You should know that the process feels so good you’ll be hooked. Fortunately, there is much you can do on your own, and if you want a helping hand, there are many tools available for you, including some great ones that we offer here at Coral Gables Hypnosis.There are healing modalities such as breathwork, meditation, hypnosis, and neuro linguistic programming that can help release anxiety and stress stored in the body and rewire the brain for peace and calm.

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Five Signs Your Anxiety Is Out Of Control

Trust is essential to emotional well-being. But, trust in yourself is above all else. Without the ability to rely on yourself and your intuition, your decisions can falter or turmoil may build up inside you. However, you can rebuild certainty with some practice! But first, you need to reflect and pinpoint the signs telling you to rebuild trust in yourself. <h2>Decision Making is Difficult for You</h2>“This or that? That or this?” Thoughts all-too-similar to the previous statements run through your mind constantly. You just can’t seem to make a choice! This keys you into the fact that you don’t trust your own decision-making skills.&nbsp;Tip: Practice decision making at any turn you can. For example, when you’re at a restaurant, pick something and go with it. This may seem mundane but it rebuilds faith in your decision making.<h2>You Rely On Others for Your Happiness</h2>It is common to turn to others for love, guidance, and fun. But, it can get extreme when you start only being happy around others. This indicates that you do not trust yourself when alone, you don’t think you can create happiness or positive energy for yourself.&nbsp;Tip: Do things you love, alone. Learn to be content in your own company.&nbsp;<h2>You Think Negative Things About Yourself&nbsp;</h2>Negative narratives surround us all through childhood and into our adult lives. “You can’t do that”, may rattle around in your brain and influence your ability to trust in your own abilities. If you find that the majority of your self-thoughts are negative, then you may not trust in your own dreams, thoughts, and talents.&nbsp;Tip: Find something you were told you “couldn’t do” as a child, and do it! This practice will not only heal your inner child, but it will rebuild your trust in yourself.&nbsp;<h2>You Minimize or Deny Your Needs&nbsp;</h2>Putting others before yourself is admirable, but it can go beyond that when it starts to wear you down. If you find yourself minimizing your needs beyond what is ultimately comfortable, you may be relying on others' decision making and trust in themselves.&nbsp;Tip: Try your hardest to voice your opinion on matters. For example, if you are with friends debating what coffee shop to go to, give you input! If they take it or they don’t at least you practiced giving your opinion and trusting that your needs are valued.&nbsp;<h2>You Try to Control Your Surroundings</h2>Controlling your surroundings to feel safe is a trauma response, but it is also an indicator that you don’t have trust in yourself or your decision making skills. If you feel the need to control everything and everyone around you, then you aren’t trusting that you can handle any situation that comes your way. You are thinking about worst case scenarios, and not allowing things to happen as they should.&nbsp;Tip: To rebuild trust in yourself, try to let go of attachment to outcome. This is easier said than done, but by releasing control needs you can begin to trust in your impromptu skills.&nbsp;<h2>You are Unable to Find or Value Your Voice</h2>Unable to speak up, withholding your needs and opinions, and not knowing your true self all encompass an inability to find your voice. Your voice is important, it is valued, and it is the root of trusting yourself. If you have issues knowing who you are, it may be time to rebuild trust in yourself.&nbsp;Tip: Practice self-love affirmations to allow your subconscious mind to trust you.If you found yourself relating to any of these signs then practicing and rebuilding trust in yourself is must! By trusting yourself you will flow through life with more confidence and ease.&nbsp;

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Six Signs You Need to Rebuild Trust in Yourself

It can feel unjust, but mental disorders often occur together, leading to the dreaded comorbid diagnosis. In the case of anxiety and ADHD (attention deficit hyperactivity disorder), this relationship is particularly pronounced, with the two occurring in tandem roughly fifty percent of the time. As the Covid-19 pandemic has made abundantly clear, comorbidities are not something to be desired.Fortunately, knowledge is power, and recognizing the relationship between disorders can provide the information needed to combat and potentially even overcome them. The following five links between anxiety and depression help to underscore some of their common roots and serve as a roadmap on the path to a better life:<ol><li data-list="ordered">Uncertainty</li><li data-list="ordered">Inconsistency</li><li data-list="ordered">Issues with Implementation</li><li data-list="ordered">Catastrophizing</li><li data-list="ordered">Emotional Regulation&nbsp;</li></ol> <h2>Uncertainty</h2>For a person with ADHD, uncertainty is a hallmark of daily life. The difficulty of retaining focus and follow-through can lead to many disruptions, from being late to an appointment to failing to meet a deadline to forgetting an important birthday. These disruptions lead to uncertain interactions, and feelings of uncertainty are a fundamental component of anxiety; since not knowing what’s going to happen often makes people feel out of control.&nbsp;&nbsp;<h2>Inconsistency</h2>Lack of predictability is yet another keystone of anxiety and a trademark attribute of those with ADHD.&nbsp;When your behavior is erratic, it can lead to problems at work and in relationships. This discord heightens feelings of not being safe, which promotes anxiety. So begins a vicious cycle wherein people become frustrated with you because you fail to perform in reliable ways, and then you feel attacked or unaccepted and become fearful and increasingly inconsistent.&nbsp;&nbsp;<h2>Issues With Implementation</h2>Knowing what needs doing but doubting your ability to follow through is frequently a component of ADHD.&nbsp;This experience often leaves the sufferer mistrustful of themselves, uncertain, and hence more likely to succumb to inattention, lack of clarity, and feelings of overwhelm. Anxiety is a result of these behaviors. Again, this single issue is a driver of both disorders.<h2>Catastrophizing&nbsp;</h2>Catastrophizing, or assuming the worst will happen, is a common component of anxiety.In addition, attention issues are exacerbated when you’re in a state of upheaval that is out of proportion to the situation. When your heart rate increases and you feel like the sky is falling, it’s exceedingly difficult to remember things, stay focused, and remain functional.<h2>Emotional Regulation</h2>Both anxiety and ADHD share the trait of difficulty with emotional regulation. By nature, anxiety stimulates the sympathetic nervous system (fight/flight), compelling the sufferer to try and protect themselves. In this state, it’s difficult for the person to accurately assess risk, and find their way back to equilibrium.Similarly, those with ADHD tend to have heightened emotional reactions to situations which contributes to avoidance, procrastination, and other behaviors that also increase anxiety.&nbsp;Naturally, this makes regulating emotions difficult and perpetuates both conditions.&nbsp;&nbsp;<h2>The Path Forward</h2>Anxiety and ADHD are often treated with medication and/or therapy. In addition to these options, there are many other methods for improving both conditions. These naturally include the lifestyle solutions of eating whole, unprocessed food, having healthy sleep hygiene, drinking adequate water, and getting regular exercise but go a step further.Common to each of the links we’ve discussed are issues around control: feeling out of control of your behavior, struggling to control emotions, lack of control over how you perceive the world (seeing the world through dark lenses), etc. However, the truth is, that control is something we can never actually possess, given that the world is continually in flux. For example, we can’t control the weather, the economy, the behaviors of others, or the emergence of a highly contagious virus. What we can control is our responses to those things.&nbsp;Some of the most tried and true ways to seize control of your internal landscape are through mind/body modalities such as meditation and breathwork. Other tools that assist in reframing a situation such as hypnosis and neurolinguistic programming unearth patterns that no longer serve and offer better solutions. Common to each of these approaches is that they place the locus of control in the hands of the individual, helping them to gain mastery over their mind and body.The point is, that there are methods for creating a more functional operating system that can help you overcome anxiety and ADHD.&nbsp;It takes commitment, and perhaps a guide, but the improvement in quality of life is worth every effort.&nbsp;Remember you’re not alone and don’t be afraid to ask for help when you need it.

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Five Links Between Anxiety And ADHD

Conceptualizing your “higher self” can feel like an impossible task, but can be accessed quite simply. Those who claim connection to their higher-self boast positive life transformation. By connecting to your higher self, there is the possibility you will move through life with more ease and joy than ever before. But how do you connect with your higher self? Your higher self is an extension of you and your consciousness. It is connected to the highest power and links you to everything and everyone. The universal energy that is the basis of your higher self is the key to accessing wisdom and living with ease.&nbsp;Exercises to connect with your higher self are all different and work in varying ways. There is no set path for reaching this state of being, so forge your own way!<h2>Meditation</h2>With a busy mind it can be hard to turn your attention to the thoughts that bring you closer to your higher self. But, meditation is the perfect way to quiet the mind and find the space to connect with your inner wisdom.&nbsp;<h2>Breathwork&nbsp;</h2>Breathwork is the act of controlling your breath to create peace within your physical body. It can also be used to open your heart and mind. Similar to meditation, it creates space for you to bring in higher self connection.&nbsp;<h2>Ground Yourself in Nature</h2>Spending time outside seems like a simple concept, but it is pivotal in connecting with universal wisdom. Nature is a teacher and a reflection of everyone's higher self. By spending time with your feet on the earth or the sun on your skin, you are simply becoming one with source.<h2>Trust Your Intuition</h2>The society we live in can prove difficult for intuition trust. We are constantly told what to do and how to think. This dilutes our own sense of direction and decision making. When furthered from your gut instincts, you are furthered from your higher self. Don’t repress your intuition, listen to it, guide you and strengthen your relationship with yourself.&nbsp;<h2>Nurture Your Mind</h2>Be mindful of the information your brain takes in. Read books that nourish your growth and spiritual connection. Learn affirmations that give you self-confidence. Center your thoughts around positivity. This may take some practice, but it will be worth it! Your higher self’s natural state is overwhelmingly positive. Work towards this, and you will find connecting to your higher self comes easily.&nbsp;<h2>The Power of Hypnosis</h2>Hypnosis is a quick and effective way to bring you into a deep meditative state and connect you with your higher self where you can receive answers and guidance in your life. It is one technique that we use a lot in our practice to help clients gain clarity and make decisions from their own inner wisdom.To have universal connection is a tool unlike any other, and once you unlock this you will feel aligned with your life's purpose.

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How to Connect with Your Higher Self

It’s no secret that some behaviors are better for us than others. However, it’s not always so clear just how far-reaching the negative impacts of bad habits can be. In the Western world, the emphasis on rational reductionism can obscure cause and effect. This occurs through compartmentalization and viewing issues in isolation.To understand how our actions impact how we think and feel, we have to take a step back, reunify the parts and look at things as a whole. We want to remember that the mind, body, energy, and emotions each play a role in how we experience the world. This impacts any system that affects others, for better and worse.The following habits deserve attention because they are known drivers of anxiety. By recognizing the part each plays in exacerbating the disorder, we can take steps to minimize or even eliminate their impacts.&nbsp;<ol><li data-list="bullet">Poor diet/nutrition</li><li data-list="bullet">Sedentary lifestyle</li><li data-list="bullet">Isolation/Loneliness</li><li data-list="bullet">Excess social media/news</li></ol> <h2>Poor Diet/Nutrition</h2>One consequence of reducing ideas to their simplest form is that many people believe that calories are all created equal. If you consume the right amount for your height, weight, and gender, you’ll be fine. Even medical doctors scarcely receive education on nutrition (less than 25 hours in four years and less than 20% of schools require a dedicated nutrition course). Instead, most instruction focuses on pharmaceutical and surgical interventions.The result is that nutrition has been undervalued, with costs to the healthcare system that are through the roof. In the case of anxiety, studies show that dysbiosis (an unhealthy balance of bacteria in the gut) has a direct causal link with the disorder.The use of specific strains of probiotics is currently being explored to reduce symptoms of both anxiety and depression.This is good news, but what about suggesting that people prevent disease by eating foods (whole foods in a rainbow of color) that support the healthy life forms in their digestive tract rather than feeding the bad ones?&nbsp;Perhaps you’d think twice about consuming highly processed food, heavy laden with trans fats, sugar, and salt, if you knew how directly you were feeding your anxiety.<h2>Sedentary Lifestyle</h2>It’s possible that feeling anxious is your physical body telling you it wants to move. We evolved over millennia to be active beings, and our bodies still need/crave activity. The modern world has led more and more people to sit for extended periods and exercise less. A situation that doesn’t bode well for physical or mental health.Fortunately, studies have shown an inverse relationship between exercise and anxiety. This means that resisting the urge to be still for long periods, incorporating walk breaks into the day, taking a dance class, hitting the gym, or going for a hike can actually reduce your anxiety.<h2>Isolation/Loneliness</h2>The longest-lived people worldwide maintain close relationships with others across their lifespans. Contrarily, isolation and loneliness are linked to higher levels of anxiety, depression, and suicide rates, as well as heart disease and reduced cognitive function.Our society emphasizes individuality, but we might better serve our overall health by fostering more collective activity and building a sense of community. Also, It matters if it’s personal and direct, which leads us to our final anxiety-inducing habit to avoid.<h2>Excess Social Media/News</h2>There is a sweet spot to both social media and news consumption which falls far below what most people consume. Both have been shown to increase anxiety and have addictive elements revealing how they could be driving a toxic cycle that keeps people held in the grip of dis-ease.The attention economy perpetuates this already vicious cycle by inundating people with advertisements, alerts, and reminders while simultaneously fanning the flames of FOMO.&nbsp;Succumbing to these snares on your time and attention could be a notable player in your anxiety.&nbsp;&nbsp;<h2>Rewire Your Anxious Brain for Healthy Habits</h2>Just as bad habits potentially exacerbate or cause anxiety, healthy habits can do the opposite.&nbsp;It pays to be a careful consumer of food and information. It also yields favorable results to move regularly with joy and perhaps in the company of loved ones. And, for those who genuinely want to optimize mental function, there are healing modalities such as breathwork, meditation, and trauma recovery (through therapy, hypnosis, neuro linguistic programming, etc.) that can help elevate you to the next level, both releasing anxiety and stress stored in the body, and rewiring the brain for healthier habits.

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Four Habits That Make Anxiety Worse

<img src="https://images.sitesails.com/1/original/a2642062-0a27-4d77-816f-67bc4a7e8167-DC7A7190.jpg">Breathwork is a powerful healing tool that we use at Coral Gables Hypnosis to not only calm and invite the mind into a trance-like state, but to break through deeply rooted trauma and blockages in our bodies. It is a way to actively and consciously bypass the mind and enter a different state of awareness, which is what most people seek when meditating.&nbsp;Breathwork can take you to that place very quickly, and depending on the type of breathwork you are doing, it can drop you into a deep state of consciousness where your natural healing abilities are activated. Who would have thought that just through the power of the breath, you could connect closer with your Higher Self and Source, God, Spirit…whatever it is that you like to call it. Breathwork reminds us of our innate power; that we do not need anything outside of ourselves to heal. That we are actually all we need to heal.After my first experience with holotropic breathwork, I was blown away by the emotional release I had experienced. It felt like years of pain and sorrow being lifted off of me. Maybe it was the permission I felt just to be able to let go and feel (that’s the wonderful part about finding a safe space and community), but breathwork was the first time I ever fully surrendered to my body. And although the experience was intense, I would do it again in a heartbeat.If you’ve never experienced breathwork before, your first experience may be intense but it’s nothing you can’t handle. Your body intuitively knows and will surrender to what you need as long as you can get your head out of the way.<h4>So what is breathwork and where did it originate?&nbsp;</h4>Breathwork is rooted in Eastern practices such as Buddhist meditation and Tai Chi. It has been found in multiple contexts and societies dating back thousands of years. For example, “breath prayer” practices in Christianity can be dated back to 600 AD. Globally, many indigenous cultures have used breathwork along with chanting, music, and dancing as a right of spiritual practice.Aside from the spiritual aspect of the breath, different manipulation techniques of breathwork have been shown to help individuals achieve trance states of consciousness to facilitate physical and psychological healing. Research has even shown that guided breathing practices are capable of producing similar effects to psychedelic substances. We’re not just talking about the actual experience itself but studies have also shown that the after-effects of breathwork, much like guided psychedelic experiences, have helped free people of deep trauma.<h4>The Science Behind the Breath</h4>Today breathwork is becoming more and more incorporated into Western psychotherapy by blending various breathing techniques with components of talk therapy. In fact, it has become a catalyst for mindfulness and mental health treatment, and there are many studies to back up its effectiveness. For example, studies have shown that simply making your exhale longer than your inhale lowers blood pressure and cortisol levels, and brings the body into a parasympathetic state.&nbsp;A 2017 study published in Frontiers in Psychology found that participants who completed 20 breathwork training sessions over eight weeks had significantly lower levels of the stress hormone cortisol compared to those that didn’t. A 2018 study published in the journal Consciousness and Condition found that breath-focused yoga boosted the attention span in participants. Multiple studies have found that slow, deep breathing could reduce the perception of chronic pain or help patients better cope with physical discomfort.<h4>What is holotropic breathwork and how is it different?</h4>Holotropic is a more intense meditative breathing practice that uses short intense breaths followed by long, deep breaths to bring you into a higher state of consciousness. The method was developed as a way to help people deal with trauma, especially helping those with avoidance behaviors.&nbsp;Many practitioners have shown a decrease in anxiety, heightened feeling of creativity and calm, and greater self-discovery with this method. This practice is led by a facilitator in a group or one-on-one session. Evocative music is played to support the session by intensifying and calming breathing.There’s no doubt that breathwork practices have surged in popularity due to the array of health benefits. So whether you are looking to learn how to incorporate effective breathing techniques like the 4-7-8 technique in your everyday life, or are wanting to dive deeper into guided breathwork at one of our retreats, breathwork can help you tune into your body and activate its natural healing abilities.&nbsp;If you’re ready to heal unresolved trauma, Coral Gables Hypnosis can help. Call us at (786) 913-6205 or email us at info@coralgableshypnosis.com to find out about our next retreat.

What happens during breathwork?

As little kids in science class we learned that darkness is the absence of light, a seemingly simple and now obvious definition. Over the years, we move along collecting definitions for all things big and small, rarely giving them a second thought. It is not until life grows a little more complicated and we grow a little older that we begin finding comfort in such simple, yet thoughtful explanations. As we are stretched and as we evolve, we recycle this information, rarely re-exploring their meaning or their application.So what of darkness then? Darkness is in fact the absence of light. Simple enough. Equally as simple is the reality that darkness cannot cast out darkness. It’s impossible. Just like there cannot be darkness without light. One sustains the other. Everyone of us has endured periods of heaviness and negativity. When we realize that focusing on the pain only multiplies the darkness, true transformation (and liberation) begins.&nbsp;If we choose to cling to our anger and our grudges, we begin to attract circumstances and people that are equally as resentful and cynical. We attract what we are, after all.So how do we get from darkness to light? A powerful way to emancipate yourself is by choosing to forgive. Forgiveness shifts you from victim to volunteer. You begin to realize that everything is happening for you, it is not happening to you. And all is in service of your greatest good. By forgiving, you open up a world of insights and lessons within your experiences that were previously unavailable to you. Just like we cannot see in darkness, it is difficult to see how life is conspiring in our favor when we focus only on the negatives.Many times, when we are withholding forgiveness from a person or a situation it is because we have not owned our responsibility in the matter. We have yet to forgive ourselves. A task that we know is easier said than done, for sure. But think about it. By focusing on things that feel good, we create more of that. When we focus on what feels heavy, we get more of that, too.Take charge of your life, own your inner power, and let go. Let go of the resentment you feel towards your ex-lover, friend, and/or family member for hurting you. Don’t do it for them, do it for you.&nbsp;Take three deep breaths and remind yourself that your life is what you make of it and the best way to a successful life begins by forgiving yourself. You always did the best you could with the knowledge you had available to you at the time. Give yourself permission to do something that feels good, something you enjoy. Remind yourself of what it’s like to enjoy your life. Then, slowly, begin to make changes in your life. Eliminate what doesn’t serve you and do more of what does.Remember that you do not have to fight your battle alone, there are tools such as hypnosis, meditation, and reiki that help you heal and recover. Take it day by day. Know that we’re here to support you. Call us at <a href="https://www.google.com/search?q=coral+gables+hypnosis&amp;rlz=1C5CHFA_enUS756US756&amp;oq=cora&amp;aqs=chrome.0.69i59j46i433i512l2j46i175i199i512j69i57j46i433i512j69i61j69i60.1080j0j7&amp;sourceid=chrome&amp;ie=UTF-8#" target="_blank" style="background-color: rgb(255, 255, 255); color: rgb(26, 13, 171);">(786) 913-6205</a> or email us at info@coralgableshypnosis.com. You deserve peace today.

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