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Trick or Treat!…‘Tis the Season! Now until January 2017… FOOD, FUN™, FREEDOM, FELLOWSHIP, during the Holidays!

The parade of the Holidays, and all the excitement and anticipation for them begins in October starting with Halloween (actually we start feeling it Labor Day weekend). You are probably already thinking and making plans for them…oy! Knowing this, take responsibility and decide now how to stay on track with your health, recovery, diet, faith, and emotions during this holiday season. From now until January you will be challenged in all of your relationships (lovers, family, friends, school, work). There are self-imposed expectations, rituals, parties, and family events that will put your self-care, weight control, spending habits, and time management to the test.

Some terms for clarification and understanding:

STRESS: The importance, significance, or emphasis placed on something: To subject oneself to pressure or strain.

TRAUMA: A serious injury or shock to the mind and body. An intense emotional reaction to an event (past and/or present) that has lasting psychological change.

SUBSTANCE MISUSE: The incorrect or inappropriate use of a substance (drugs, alcohol, food, over the counter and prescribed medications) or activity (gambling, sex, shopping, exercise, internet) to ‘treat” or alleviate pain.

PRACTICE SAYING NO – There are decisions to be made now on how you want to spend the Holidays, with or without the family. First of all, if you are asking or seeking the “OK” to be around the family, there must be some doubt about whether this is healthy for you at this time, and whether you will be able to be healthy around them. Since family members are not in your situation, things are probably the same as when you left—there is most likely going to be drinking, partying, lots of food, and perhaps arguing. It is your decision, but being new in your health regime or program of recovery, it may be helpful to stay close to support systems here in Florida, and choose to go home for another event…there will always be another holiday or event to spend time with the family. You can also arrange a trip or visit that will enable you to be in and out quickly. Remember, support systems are worldwide, and just a call or email away.

IT IS ALL ABOUT CONTROL – Know this—there is no such thing as stress. It is not what is going on in your life, the economy, the presidential debate, but how you are responding to it. “The Committee”, a.k.a. the Board of Directors or inner chat room that lives in your head is always thinking…which is what is dangerous and creates such emotions as anxiety, depression, and anger. The chatter of the mind is like choosing to go into a bad neighborhood (aka…people, places, and things); do not go there alone! Paying attention to what you are thinking about, and how you reacting, to challenging situations will help you think rationally about the best choice of action. When all else fails BREATHE! We often stop breathing which creates anxiety, panic attacks, and keeps the mind racing. With practice and mindful breath, it is possible to remain peaceful, calm, and relaxed, even in the most challenging situations.

REMEMBER TO EXHALE FIRST – Try this relaxation exercise: EXHALE OUT through the mouth, inhaling through the nose (slow shorter breaths), and out through the mouth slowly (breaking the habit to inhale first-which creates anxiety). Inhale the word relax, exhale the word peace, do this a few times and notice how you feel. Then inhale the word let, and exhale the word go. Notice how you feel when you let…go. You can even do this with the eyes closed if you want (unless you are driving!). Then breathe out slowly and open your eyes. Choosing to focus on the breath rather that what you are thinking about always calms you down. Get out of your head often!

AVOID SUPER SIZING – In terms of eating, it is all about portion control. Notice how the mind chatter will provide many excuses for you to overeat (or use substances) and get off your healthy eating plan. Notice if you are eating from the neck up (due to seeing, or smelling) or from the neck down (the stomach is growling). Avoid buffets, nibbling at the office, and eating until you are stuffed (mindless eating). Make sure you are not eating when you are upset, to celebrate, or when you are tired. Plan ahead and eat slowly, limit intake of caffeine, and drink lots of water. Become your own See food Manager… when you see food, manage what you consume. Don’t let the holidays consume you.

DEVELOP A SUPPORT SYSTEM – One Day at a Time: Go see a therapist, join a yoga class, or get a coach/sponsor. Choose one or a variation of these. Families are not like Norman Rockwell paintings…If yours is, be grateful and enjoy them! Life is too short for resentments and regret. Focus on what is good in your life… Indulge yourself with an activity that you find safe, healthy, and enjoyable.

‘Tis the season to be jolly…and to that end …you can’t always get what you want, but if you try, you get what you need.

Call Dr. Kathy: 561-799-6789 | www.funtherapist.com

“FUN” HOMEWORK FOR THE HOLIDAYS”

(Incorporate the following thoughts and practices into your daily routine.)

1) KEEP A LIST OF WHAT YOU WANT (GOALS) WHERE IT CAN BE SEEN DAILY.

2) BEGIN EACH DAY WITH AN IMAGERY, MEDITATION, OR PRAYER BASED ON AN INTENTION (UNTIL JANUARY, 2017).

3) KEEP A JOURNAL (THE COMMITTEE AND MIND CHATTER WILL TEST YOU): WRITE DOWN EMOTIONAL RESPONSES AND SITUATIONS THAT HAPPEN…TRANSFER WHAT IS IN YOUR HEAD TO YOUR JOURNAL.

4) DO THE FUN PROGRAM:

A) FOCUS-PAY ATTENTION, CHECK THE BELIEF INVENTORY

B) UNDO NEGATIVE THOUGHTS

C) NOW CHOOSE A NEW PLAN OF ACTION

5) CREATE A TREASURE MAP (COLLAGE)-IMAGES OF WHAT YOU WANT NOW.

6) DISTRACT YOURSELF : LISTEN TO MUSIC, KNIT, WRITE A LETTER, GO TO THE BEACH, BE IN NATURE, DO SOMETHING!

7) EXERCISE: DO YOGA, GO FOR AWALK, SWIM, HIRE A PERSONAL TRAINER.

8) EAT HEALTHY: AVOID BUFFETS, USE PORTION CONTROL, SAY NO TO SOME INVITATIONS (OR SHOW UP LATE AND LEAVE EARLY).

9) STAY IN THE PRESENT- HOLIDAYS ALWAYS BRING UP THE PAST

10) BREATHE! EXHALE, AND WHEN ALL ELSE FAILS…HOLD THE HANDS IN NAMASTE (PRAYER POSITION) AT YOUR HEART AND SMILE!

THE CHOICES ARE UP TO YOU! YOUR INDIVIDUAL POTENTIAL IS LIMITLESS!

KATHRYN C. SHAFER Ph.D., LCSW, CAP, 500-RYT

LIMITLESS HEALTH POTENTIALS, (2010)

DO NOT REPRODUCE WITHOUT WRITTEN PERMISSION.

PHONE: (561) 799-6789. EMAIL: kathy@drshafer.org. www.funtherapist.com

The Women’s Ceremony is 1/12/17…stay tuned or call for info!

Life can be difficult at times and when it is there are tools that can help.  Research, neuroscience, and countless self help books validate that unresolved, repressed, even events that have been “dealt with” in psychotherapy often endure.  Symptoms can range from chronic fatigue, mood swings, anxiety and panic attacks, physical pain, and “numbing out” behaviors.  In addition to talk therapies, getting the body on board in the healing journey with movement such as yoga, walking, swimming, dancing, in a private session or group fitness class is not only helpful, but actually quite healthy for anti-aging, weight control, improving confidence, balance, flexibility and just practicing being in your breathing body!

For more information about the somatic therapies that are complimentary and in addition to psychotherapy call Limitless Potentials, Inc. and ask to speak to Dr. Shafer:  561-799-6789. If you are interested in how yoga can help with depression check out Amy Weintraub and LifeForce Yoga at Kripalu July 1-3, and 3-8: www.kripalu.org.

Dr.  Kathy

Hello!  In case you did not, you are have heard or have been impacted in some way by the recent tragedies in Florida. What is not being talked about which is typical in stressful times is who is being called (if anyone) to provide the mental health services that are desperately needed for the trauma survivors, families, and others impacted by these horrific events.  What is also not being addressed is what are the qualifications of a “trauma therapist”? Who is “qualified” to treat acute recent or what is called “Type 1 Trauma” or a series or traumatic event that “triggers” a series of traumatic events known as “Type 2 Traumas”.  A trauma expert/therapist is a licensed clinician in mental health is someone who minimally has a college degree in social work, psychology, or a similar clinical behavioral health program; has completed an internship in a psychiatric or health (psychiatric, addiction, emergency) accredited facility; has been supervised by a “qualified” supervisor, and has obtained specialty trauma training such as in EMDR, DBT, etc.  If you are a person seeking help for trauma related issues, addiction, mood disorders, or other stress related concerns (anger management) it is important to inquire what experience, education, and training, the licensed clinician that is providing services has for these complex issues that involve this thing called life. Ask to see a resume, a copy of their license to practice, how long they have been providing these services, what ages, cultures, gender, and modality of services they provide (group, individual, family).  You may also be interested if they are an author, a researcher, or a faculty member who written articles, taught courses, or if they have given presentations on the issues for which you are seeking services.  In other words…check out the person from whom you are seeking services!  And if you have or know this psychotherapist please provide feedback how helpful you found the psychotherapy services, yoga, and training services your were provided at Limitless Potentials, Inc.

 

For more information about the training and psychotherapy services provided for addiction, mood disorders, trauma, and Cancer survivors at Limitless please go to the web site:www.funtherapist.com or call Dr. Kathy:  561-799-6789

Join Dr. Kathy ( a stage 3 breast Cancer survivor) on Fridays April 29th, May 27th, an June 17th from 5:30 to 7:00PM.  Learn FUN™ Power Tools for coping with the Cancer diagnosis and treatment. Cost is $30. Stay tuned for flyer and registration information. Or call for more information and to register:  561-799-6789 or kathy@drshafer.org.

 

Also the yogi inspired Oh SH___ Yoga on Wednesdays:  4/27, 5/25, 6/8 from 5:30 to 7PM at Limitless led by Dr. Kathy.  Learn FUN™, Fabulous, Flow Yoga to calm the mind and relax the body…new yoga minds and bodies welcome.  Call:  561-799-6789 or email kathy@drshafer.org to reserve your spot and for information on how to prepare.  The year is almost 1/2 over!  Renew your commitment to you!

 

Learn how to manage your mood, release limiting beliefs and have FUN™ with Life Now

Join Dr. Kathy to create a self care and Spring Detox that you can put into action NOW!  No more Monkey Business.  The full moon is this Wednesday so bring in your energy and clean out those chakras to receive what is waiting for you!  $15 Donation.

 

Here is what Amy Weintraub, author YOGA FOR DEPRESSION, and YOGA SKILLS FOR THERAPISTS, LifeForce Yoga Healing Institute has to say about Dr. Kathy:

Dr. Kathy Shafer’s humor and compassion and her skills as LifeForce™ Yoga Practitioner give her workshops an unsurpassed vitality that will support your optimum mental health and your transformation.

Warmly,
Amy

Subject: Asthma-Free in 21 Days


Dr. Shafer, Found your book (Asthma-Free in 21 Days) on Amazon for 1 cent. Was diagnosed as a

perennial asthmatic as a child and have had problems with it during various stages throughout my

life. I am 68 years old now and these exercises really work!!! You are a God-sent. Thanks for the

hard work you put into writing this book and for getting the message out. Here’s hoping that millions

of other people are able to benefit from your work as I and many others have.

Thank you, thank you, thank you!  M. W. MSW, Ph.D.

It’s not to late to design and learn how to implement your FUN™ Lifestyle Management Program.  Come to Limitless next Friday from 6-9:00 to get started…NO MORE MONKEY BUSINESS!!!

 

For more information on what to wear, how to prepare, and reserve your spot call: 561-799-6789 as space is limited!

IT IS THE YEAR OF THE MONKEY:  THE YEAR FOR YOUR LIMITLESS EVOLUTION AND HEALTH REVOLUTION!  NO MORE MONKEY BUSINESS!!!

 

JOIN THE EVOLUTIONARY WOMEN ON JANUARY 29TH FROM 6-9PM FOR AN EVENING OF CONTEMPLATION, INTENTION, AND IMPLEMENTATION OF YOUR SELF CARE REVOLUTION FOR 2016.  THE EVENT WILL BE AT LIMITLESS POTENTIALS IN THE JUPITER BAY PLAZA.  FOR MORE INFORMATION HOW WHAT TO WEAR, BRING,HOW TO PREPARE, AND RESERVE YOUR SPOT (SPACE IS LIMITED AT LIMITLESS) CALL:561-799-6789.  COST: $100.

 

ALSO COME AND MEET OUR NEW YOGA INSTRUCTOR SENA MORAN!!! She is teaching Yin Yang Yoga Monday& Wednesday mornings at 10 AM.  Cost is $15.  Her approach for relaxing the mind and body will help you be more “flexible” with your intentions for health and fitness in this year of monkey business.  Walk ins and all fitness levels welcome!

For those of you who were touched by him, JJ was an incredible Golden Retriever Emotional Support and Therapy Dog at Limitless Potentials for 15 years.  Last night he made his way to Doggie Heaven with his Mom and Dad and favorite stuffed toys by his side.  He provided unconditional love and support to everyone he had contact with and will be missed by all those who knew him and experienced his kind energy.  He is at peace now.

Take advantage of this rare opportunity to meet Amy Weintraub, author of Yoga for Depression and creator of LifeForce Yoga this Sunday Evening 10/18 from 6:30 – 8PM. 

The cost for this event is $30 and is open to all health care providers, yoga students and instructors, and all persons interested in learning tools to manage your mood, reduce stress and relax.  If you are interested in attending please call 561-799-6789 or email Dr. Kathy:  kathy@drshafer.org.  Hurry as the workshop is almost full!