Dear Brave Therapy™ Friends and Clients,
In the light of the recent unfolding of Covid-19 outbreak, listening to the health authorities I have made some decisions and changes in the practice.
For now I still see clients in my practice. The rooms are frequently cleaned and sprayed with disinfectants. I placed a hand-sanitizer on my bench and asking everyone to use it as soon they come in, or wash their hands before enter into my room.
If you sensitive to chemicals, we should proceed via online meetings for now. My cleaners do use 1/7 bleach to wash everything down and I use a tea-tree spray frequently.
I am looking after myself by socially distancing and not going into places where I can possibly get infected, I also walk to work and don’t use public transport. Of course there are no guarantees, so if you feel uncomfortable coming to the office, I will see you online.
I would suggest to everyone to download ZOOM, the software I use for online meetings. I have been conducting therapy online for a while now and it has been a positive experience, especially since I swapped my internet provider 🙂 I will be sending out detailed information about how we do therapy online.
If you have any questions, please do not hesitate to send me an email. Thinking of you all and hope we can all stay safe and calm together.
I will be going for a walk and a swim making the most of this beautiful weather, I hope you can do something nice for your nervous system and your soul as well today.
- for my family, my amazing offsprings that I am lucky enough to host as a mother for this lifetime.
- for my family, brothers and parents, who are a lively bunch to share this lifetime with
- for my partner, who is really the only one who can keep up with me and my crazy bunch 🙂
- grateful for my friends,
- grateful for all my family, nephews and nieces, and sister in-laws and some of my exes’ and their families.
- and again grateful for my FRIENDS, really they are my family too
- grateful for my parents still being healthy
- grateful for my health, and my family’s health
- grateful for being able to have the hard conversations
- grateful for my job, my clients, that I can do what I love and passionate about, and weirdly cant really talk in details about to people :0)
- I am lucky and grateful to do a research that I love
- I am grateful for the privilege of education,
- for the privilege of good food and water that I can still have
- for a safe home
- for my cats, and for other people’s cats
- and for dogs of course 🙂
- grateful for having an incredible woman, like a sister in my life who has been with me for almost a lifetime :0)
- grateful for my mentor who is my family now too 🙂
- grateful for my body for keeping up with me 🙂
- grateful for the privilege to travel
- GRATEFUL FOR BEING ❤️ RIGHT HERE ❤️ RIGHT NOW ❤️ TODAY
How to BRAVE the Holiday Season
The holiday season is the time of the year when there might be some extra relational demands of us. While the festive season is generally a happy time, the reflections and celebrations can also be challenging. There are expectations; from family members with whom we may share some difficult history, or perhaps the opposite – we may find that we don’t have enough people to share in our experience.
Below is a small list of skills I’ve put together for you on the occasions when you might find yourself overwhelmed. The exercises are adapted from Somatic Experiencing®, The Daring Way™ (Brené Brown’s work), and are also informed by the Polyvagal Theory.
Breathe. Wherever you are, this is the easiest option to start regulating your nervous system. Practice three counts in-breath (via the nose) and five counts out-breath (via the mouth), pushing the air out. Repeat this sequence three times and practice at least three times a day. This technique will help you to engage the calming part of your nervous system – the part we refer to as the parasympathetic nervous system.
Remember a recent day or time when you felt most like yourself. It could be a day when you had a good session at yoga, a superb coffee in bed, or that time you spent with people who you connect to. It can be anything really. As you remember, and recall the sense of being most like yourself, feel the sensory experience of that. You may have a sense of expansion into your chest, maybe you feel tall or a sense of spaciousness in your stomach. Stay with the experience and let it grow in your body. You can practice this for a couple minutes per day. This can be really useful in situations when other people’s thoughts and actions can get overwhelming, like a Christmas gathering 🙂
Awereness or orienting is a skill that you can also practice anywhere and anytime. When you reach a location, take a couple of minutes to arrive. Notice your feet, then if you are sitting down, notice the support that the seat provides. Slowly, gently moving your head, neck and eyes, look around. This seems very simple I know, but it helps your nervous system to relax by giving you chance to reduce any implicit triggers and to notice safety.
Values are the lights that help us to show up in difficult situations, as Brené Brown says. So, carrying our values inside our bodies when we show up to a difficult holiday gathering can make a difference. Choose a couple of your values; compassion, or gratitude or maybe integrity. Think of one of them and check in with your body – where do you notice this value? Is it in your heart or more in your stomach? Don’t mind if this does not make sense in a cognitive way, we are looking for sensory experiences here. Stay with the sensation of the value, see if a colour comes up, see if there is a shape that is appearing, and go on like that, finding all the sensory details that you can. You will see how good it feels noticing that this value that is so important to you already lives inside you, and it will support you in challenging situations.
Empathy is not an easy skill to practice in difficult relational situations. I still suggest to go with; ‘everyone is doing the best they can, with the tools they have in that moment’. If you find yourself in tricky situations where, for example, your aunt makes comments about your body at a NYE gathering, instead of getting really angry or hurt, think about why is that so important for her? Did she learn somewhere maybe that looking a little different can be dangerous? Was she bullied when she was your age because of how she looked? These are just ideas, but you get the drift. Go easy, go kind with yourself and with others. You can also gently tell this aunt that you feel fabulous in your skin and hopefully she does too.
Wishing you a safe, peaceful and fun Holiday Season.