Another Look at Healing - Counseling and Wellness

Trouble Sleeping?

2012-01-25T08:41:00.000-08:00

Do you have trouble falling asleep or staying asleep? Do you often lie awake at night, thinking about and worrying about everything you have to do? If so, you are one of many people who has sleep troubles. Because sleep is so important to living a healthy life, we decided to devote the Winter edition of Healing Times to helping you get more sleep! Rest assured, there are many remedies to sleeplessness. The key is finding out which ones work for you.

In this blog, we will get down to basics and discuss the topic of sleep and in the next blog 12 solutions to your sleep problems. If you have a friend or family member who you think could benefit from learning about getting better sleep, please feel free to forward this newsletter to them.

We hope the information in this blog will help empower you to have the courage to change what is not working for you and embrace what is. This will, in turn help you live your life in a more fulfilling and meaningful way.

Remember: "May sleep envelop you as a bed sheet floating gently down, tickling your skin and removing every worry. Reminding you to consider only this moment." -Jeb Dickerson

While sleeping, the body is able to reenergize and recuperate. In addition, sleep helps your immune system stay strong. When you are asleep, your brain can process the events and stressors of the day, leaving you less overwhelmed with life if you get the proper amount of sleep. On the other hand, getting too little sleep can cause irritability, and/or a diminished capacity to handle stress, which can in turn lead to both physical and emotional issues.

Stayed tuned for 12 Tips for Improved Sleep, posted in February! If you have any comments or suggestions for what you want to see in our next blog, please send them to AnotherLook@HealingLLC.com.

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC

Quiz: How much do you know about sleep?

2012-01-25T08:40:00.000-08:00

Quiz published by: NIH Medline Plus Summer 2007 Issue: Volume 2 Number 3 Pages 18 - 19. http://www.nlm.nih.gov

Use this brief, time-saving questionnaire to help determine how much you know about sleep and to learn a few new facts.

TRUE OR FALSE ?

_____1. Sleep is a time when your body and brain shut down for rest and relaxation.

_____2. If you regularly doze off unintentionally during the day, you may need more than just a good night's sleep.

_____3. If you snore loudly and persistently at night and are sleepy during the day, you may have a sleep disorder.

_____4. Opening the car window or turning the radio up will keep the drowsy driver awake.

_____5. Narcolepsy is a sleep disorder marked by "sleep attacks."

_____6. The primary cause of insomnia is worry.

_____7. One cause of not getting enough sleep is restless legs syndrome.

_____8. The body has a natural ability to adjust to different sleep schedules such as working different shifts or traveling through multiple time zones quickly.

_____9. People need less sleep as they grow older.

_____10. More people doze off at the wheel of a car in the early morning or midafternoon than in the evening.

Snooze You Can Use—
Sleep Quiz Answers

1. False is correct. Although it is a time when your body rests and restores its energy levels, sleep is an active state that affects both your physical and mental well being.

2. True is correct. Many people doze off unintentionally during the day despite getting their usual night of sleep. This could be a sign of a sleep disorder.

3. True is correct. Persistent loud snoring at night and daytime sleepiness are the main symptoms of a common and serious sleep disorder, sleep apnea. Another symptom is frequent long pauses in breathing during sleep, followed by choking and gasping for breath.

4. False is correct. Opening the car window or turning the radio up may arouse a drowsy driver briefly, but this won't keep that person alert behind the wheel. Even mild drowsiness is enough to reduce concentration and reaction time. The sleep-deprived driver may nod off for a couple of seconds at a time without even knowing it—enough time to kill himself or someone else.

5. True is correct. People with narcolepsy fall asleep uncontrollably—at any time of the day, in all types of situations—regardless of the amount or quality of sleep they've had the night before. Narcolepsy is characterized by these 'sleep attacks,' as well as by daytime sleepiness, episodes of muscle weakness or paralysis, and disrupted nighttime sleep.

6. False is correct. Insomnia has many different causes, including physical and mental conditions and stress. Insomnia is the perception that you don't get enough sleep because you can't fall asleep or stay asleep or get back to sleep once you've awakened during the night. It affects people of all ages, usually for just an occasional night or two, but sometimes for weeks, months, or even years.

7. True is correct. Restless legs syndrome (RLS) is a medical condition distinguished by tingling sensations in the legs—and sometimes the arms—while sitting or lying still, especially at bedtime. The person with RLS needs to constantly stretch or move the legs to try to relieve these uncomfortable or painful symptoms. As a result, he or she has difficulty falling asleep or staying asleep and usually feels extremely sleepy and unable to function fully during the day. Good sleep habits and medication can help the person with RLS.

8. False is correct. The human body's biological clock programs each person to feel sleepy during the nighttime hours and to be active during the daylight hours. So people who work the night shift and try to sleep during the day are constantly fighting their biological clocks. This puts them at risk of error and accident at work and of disturbed sleep. Sleeping during the day in a dark, quiet bedroom and getting exposure to sufficient bright light at the right time can help improve daytime alertness.

9. False is correct. As we get older, we don't need less sleep, but we often get less sleep. That's because our ability to sleep for long periods of time and to get into the deep restful stages of sleep decreases with age. Older people have more fragile sleep and are more easily disturbed by light, noise, and pain. They also may have medical conditions that contribute to sleep problems. Going to bed at the same time every night and getting up at the same time every morning, getting exposure to natural outdoor light during the day, and sleeping in a cool, dark, quiet place at night may help.

10. True is the correct answer. Our bodies are programmed by our biological clock to experience two natural periods of sleepiness during the 24-hour day, regardless of the amount of sleep we've had in the previous 24 hours. The primary period is between about midnight and 7:00 a.m. A second period of less intense sleepiness is in the midafternoon, between about 1:00 and 3:00. This means that we are more at risk of falling asleep at the wheel at these times than in the evening--especially if we haven't been getting enough sleep.

If you are looking to get some help with your sleeping or other issues but are not sure where to start, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at AnotherLook@HealingLLC.com and we can get you set up with a therapist that will be the best fit for you.

What to do when the holidays suck.

2011-12-05T14:26:00.000-08:00

This is a wonderful article posted by a fellow therapist about taking care of yourself this holiday season - it was too good not to pass along. So, if you ever find yourself less than jolly during the holiday season, read on...

It’s the most wonderful time of the year (insert holiday tunes here)… unless you have experienced loss, trauma, neglect, moved suddenly, lost a job, separated, or divorced, experienced physical illness, volatile behaviors of a family member, substance abusing behaviors of a loved one, or mental illness.

So what happens when you or your child experiences losses and changes beyond your control and the holiday season arrives? Everyone appears so jolly and excited, and your experiences have left you feeling like you want to curl up and hibernate through the holiday season.

Here are 7 ways to honor yourself and help your child transition through difficult times during the holidays:

1. Allow yourself to express your feelings- You may feel like you don’t want to be a downer at the holiday party when people ask you how you’re doing, so you put on a happy face and pretend everything is okay, and reply “I’m fine”. Yes, opening up your emotional floodgates at a party may not be the best way to communicate your feelings; however, you can honor yourself, and your feelings and let others know “it’s been a difficult time”. Model this behavior with your children, so they know that they don’t have to mask their feelings and pretend to be happy in order to make others feel okay.

2. Listen to yourself- Take time to hear and listen to what you need. That may mean saying no thank you to invitations and spending an evening at home reading a book. You may need to quite down the busyness in order to hear what you need. You can use the art making process to ask yourself what you need right now, and then allow yourself to express that through the art. Art making can help your child to become quite and connect with their inner voice so they can honor their needs too.

3. Find ways to honor your loss- Put together a photo album honoring memories, create a memory box, use glass paint and paint a glass candleholder in honor of your experiences. Take time to be with your feelings and help your child find ways to honor and express their grief and loss.

4. Create a new story- Grief and losses often involve letting go of how things used to be. Take the time to acknowledge and honor what was, and then look at how you choose to create a new story. Get creative with a blank journal or art paper and create images and words of what you are welcoming into your life.

5. Seek out support- Being alone in your pain often amplifies the feelings of being disconnected and unsupported. Find close friends, support groups, or a therapist to help you during difficult times. You will go through a period of “new normal” where things will never be as they were before; surrounding yourself with support will help you and your child navigate this transition.

6. Let go of other people’s stuff- When you are honest with your feelings or when problems arise in your home good intentioned family and friends may jump in to offer unsolicited advice or comments. Realize that their response is their stuff; perhaps they feel uncomfortable, or they want you to feel better, and move on, or they want to fix it. Thank them for their concern, and let them know what you need, “sometimes I just need talk things through, or someone to just listen, or I just need to express that I feel upset”. If they are unable to support you in the way you would like or continue to give unsolicited advice let them know how you feel and seek out support from those who will respect your process.

7. Be gentle with yourself- You may want to push through the pain or you may become overly critical of yourself and others. Model being kind with yourself and teach your children to be compassionate with their own feelings and behaviors, this will be a life-long gift you will share with your child.

If you want help getting through the holiday season, and are interested in finding out more information about talking to a counselor, contact us at AnotherLook@HealingLLC.com or by phone 240-274-5680.

Take Good Care,
Amy Hooper
Director, Another Look at Healing, Counseling and Wellness Center

Article By:
Dr. Laura Dessauer’s mission is to teach children, parents, and professionals creative ways to connect and communicate with respect and compassion, so children feel happier and more confident. As the founder of the Creativity Queen, LLC, Laura’s a Board Certified Creative Arts Therapist offering individual and family art therapy sessions and professional trainings. Visit www.thecreativityqueen.com to receive your free audio mini-course Secrets Your Kids Really Don’t Want You to Know: A Child Art Therapist Tells All (*except for the confidential stuff)
© 2011 Laura Dessauer, Creativity Queen LLC

Thanksgiving Tips – Food for Thought!

2011-11-17T06:26:00.000-08:00

Each year, we look at why the holiday season is such a difficult time for many people. A few of the reasons we over viewed were: Family Time, including the in-laws, Traveling Issues, Long To Do Lists and of course Holiday Meals. In this blog, we will look more specifically into a few of these topics and discuss some specific steps to help relieve holiday stress.

“I always overeat during the holidays, how can I stop?"

1. Mindfulness! During the meal, be present and pay attention to yourself.
Are you filling your plate to the brim just because that’s what everyone else does? Are you drinking alcohol to “loosen up”, if so, identify what is making you feel uncomfortable and address it directly. Are you actually tasting each bite, or just the first few and then you slip into robotic eating mode? Do you eat to quickly to even give yourself time to feel full?

2. Treat Yourself! Allow yourself permission to feel good both before and after the meal. If you always end up feeling so stuffed it is painfully uncomfortable, or you feel guilty afterwards, treat yourself to the gift of feeling good. Know that you can eat a wonderful meal, and even have dessert without completely filling yourself until you want to pop! Take less food – you can always go back for seconds if you are still hungry. You earned the right to feel good.

3. Enjoy Nature! Take a Walk. After the meal, get the family together or a special relative to take a walk with. This will give you some time to talk, get some fresh air, use your muscles and energize.

4. Match Making! If you feel like eating cassarole, don’t eat salad and expect to feel satisfied. If you want a slice of pie, don’t restrict yourself from doing so or you could end up eating the whole pie 2 hours later! It helps to check in with yourself and your body to see what you are hungry for – does your body feel like it needs carbs, protein, sweets? If you eat what your body wants you to eat – make matches between what you want and what you have – then you are more likely to feel satisfied after each meal.

Have a wonderful Thanksgiving! Meanwhile, I would LOVE to hear your feedback! Send an email to AnotherLook@HealingLLC.com with any questions or comments, and let me know what helps you de-stress over the holiday season. All communication will remain confidential.

Thanks for checking in!
–Amy L. Hooper, LCSW-C, CEAP
Director, Another Look at Healing, LLC

Free Screening for Anxiety and Depression in Gaithersburg, MD! Sign Up Today

2011-10-05T06:18:00.000-07:00

Do you ever worry that you have anxiety, or feel more depressed than the people around you? A Free Screening for Anxiety and Depression is available to you this week. Depression and anxiety affects many people around the world and often goes untreated. In a given year, depressive disorders affect approximately 18.8 million American adults or about 9.5% of the U.S. population age 18 and older. However, due to stigma and other factors, fewer than half of those suffering actually seek treatment.

To help fight the stigma around depression and help identify the problem, Another Look at Healing, LLC is conducting free National Depression Screening Days in October starting Thursday 10/6/2011. As part of the program, participants will have the opportunity to complete a brief, anonymous screenings for depression, bipolar disorder, generalized anxiety disorder, posttraumatic stress disorder and postpartum depression. Participants will be able to learn about the symptoms of depression, and how to help a friend or family member who may be at risk. Participants will also have the option of talking to a health care professional about any concerns they may have and they will receive multiple referrals to local treatment services.

Screenings will be offered from 9am to 8pm, Monday through Saturday, by appointment during the month of October in Gaithersburg, MD. For more information about the event or to set up an appointment, contact Amy L. Hooper at 240-274-5680 or AnotherLook@HealingLLC.com.

A Mind at Ease - The Right Relationship (Part 3 of 3)

2011-09-08T05:40:00.000-07:00

We get the greatest benefits from therapy when we can speak candidly with our counselor and trust him or her to create a safe space for us to explore our ideas, thoughts, and emotions. It is absolutely critical for the connection to feel like a “good fit” between us and our therapist, because that relationship provides the arena where change, growth, and healing can happen.

If you decide to try therapy, choosing a therapist will be an important decision. It’s okay to explore options and look around for the right person to work with.

First, choose several counselors and give them a phone call. Find therapists online, get referrals from friends, or the phone book. Give a short summary of the challenges you’re facing and what you’d like to accomplish with therapy.

Take some time to learn about the therapist’s style. Ask them to tell you about their approach to counseling. Some give more feedback and are directive, while others are quieter and give you more time for self-reflection. There are therapists who give homework to do between sessions, while others do not. No technique is right or wrong, but one may be a better fit for you than another.

From your brief conversation, figure out whether it feels good to talk to this person; if it does, you can make an appointment.

While you’re shopping around, it’s okay to book an appointment with a couple of different therapists. You can even let them know that you’re talking to several therapists to find the best one for you. A good counselor will want you to feel comfortable with whomever you choose and will support your process in finding a good match.

The future looks a little brighter when you walk out of a therapist’s office. Once you’ve found the right one for you, what seemed like chaos in your mind and your life can begin to make sense. You can learn to take control and live more fully, more authentically, right now.

And that puts a mind at ease.

Amy Hooper, LCSW-C, CEAP is counselor who helps regular, everyday people who are struggling through life’s difficult times to take charge of their lives and feel better about themselves. She is the director of Another Look at Healing, LLC, a counseling and wellness center in Gaithersburg, MD, where adults, teens, and couples come for individual psychotherapy or group therapy. For more information, visit www.HealingLLC.com or contact Amy at AnotherLook@HealingLLC.com or 240-274-5680.

A Mind at Ease - A Joyful Journey with Therapy (Part 2 of 3)

2011-09-08T05:38:00.000-07:00

Therapy takes us on a journey of self-understanding, healing past hurts, improving current relationships, increasing healthy coping mechanisms, and finding self-acceptance. We can learn to attend to our own needs, to self-soothe, to find validation from within, and to increase self-control and self-love.

One common strategy to explore in therapy is looking at our past to make sense of our present. The wounds and hurts of our past can give powerful clues about how we see and interact with the world today. Examining these past hurts and working to resolve them might be painful, but a therapist can support you through the process.

It takes courage to let go of the old patterns, negative self-messages, and destructive behaviors that are no longer working for us. With the support of a trusted therapist, we can gain a new perspective and begin seeing the world differently. We gain the ability to react and respond to situations in new, healthy ways. Examining our past and present guides the work of becoming the person we want to be and getting unstuck from our past.

A counselor may also offer specific skills and coping mechanisms to help us in our healing journey. For example, they may teach us how to do deep breathing to decrease anxiety or use specific communication skills to get our needs met. They may share problem-solving techniques to help eliminate depression. Even the act of talking with our therapist will teach us something, too: how to calmly sit with strong feelings and emotions and communicate them to someone who cares about us. Practicing talking with your therapist can help you figure out how to communicate effectively in your other relationships. You can learn to express your true needs, discover what it’s like to have someone truly listen and help you meet those needs, and be free from other people’s expectations and projected desires.

A Mind at Ease - Finding Guidance For Life (Part 1 of 3)

2011-09-08T05:36:00.000-07:00

Nothing eases the mind like having someone listen. Whether we’re in a peaceful moment or a crisis, talking and sharing ideas can help us feel understood, validated, and supported as we navigate through life. Feeling that connection is one of the reasons why our friends, family, and loved ones often are so important to our happiness and fulfillment.

There are times, though, when it’s helpful to talk to someone who isn’t involved in our everyday life and has a more objective perspective. We all sometimes feel misunderstood, guilty, insecure, disconnected, or judged in our relationships. Because of this, everyone could benefit from having someone who can listen without judgment or defensiveness; someone who wants to see us grow, encourages us to embrace our strengths, and helps us take charge of our own lives. The confidence we gain from receiving guidance and confirmation on our life’s bearings can be invaluable for navigating our future.

For too long, seeing a counselor or therapist carried an unwarranted stigma of struggling with mental illness. But we all go through challenging transitions and stressful situations, and it takes maturity and self-awareness (and a certain level of sanity!) to realize how beneficial a bit of therapy can be. A therapist or counselor can be a confidante and provide the kind of support we could all use, especially during the stressful times in our lives.

That’s because licensed therapists and counselors see their clients as whole people, not just a collection of “problems.” They can help uncover strengths buried deep within us and reveal insights we may never have known or acknowledged. They can aid our understanding of our beliefs and patterns of thinking and help us gain perspective on what is happening in our lives, clarify our dreams and goals for the future, and choose new ways of interacting with others.

What we discover in therapy guides us to change our behaviors, reactions, and choices in life. The counselor provides the tools; we choose how to use them in planning and building of our future.

How To Create a Positive Body Image

2011-07-12T07:46:00.000-07:00

Developing a positive body image and a healthy mental attitude is crucial to a person’s happiness, mental health and wellness. We have compiled a list of the top 8 ways to improve your body image so you can feel good about yourself!

Exercise - but not to lose weight. Certain types of exercises will help you to focus your mind and learn about your body. This will in turn improve your body image! Take a yoga, Tai chi or pilates class. These workouts are great not because they help you lose weight, but because they demonstrate how to focus in on how our bodies feel. The emphasis of these types of exercises is to be in touch with your body; understand the complicated nature of the body; and, recognize how incredible our bodies are as they help us move, lift and even hug. Pay attention to your body and do not try to ignore or hide it. These classes also allow us to feel more in control and comfortable with our own bodies relatively quickly. All of this helps build confidence and self-esteem, which directly impacts our body image, and ultimately develops empowerment and strength.

Relaxation or Meditation. By practicing deep relaxation or meditation, you can redirect your mind away from self-critical thoughts, and refocus toward more positive ways of thinking. This can help you gain perspective and decrease anxiety.

Values Matter. Focus on your inner values. If you want to be a kind empathetic person, practice empathy and kindness. Not just to others, but to yourself as well! Understanding that who you are is more important that what you look like can help lead to more acceptance and self-love.

Affirm. An affirmation is a short, positive statement about you in the present tense. This statement affirms what you most want and need in your life. The reason for having an affirmation is to calm intrusive anxiety and worries, correct negative beliefs and to prevent self-sabotaging. In short, the affirmation you create will help you to feel calm, grounded and in control. Try creating your own affirmation. Repeat it to yourself throughout the day, particularly during times of stress. This statement will remind you of what an incredible woman you truly are and what you can accomplish with your strengths. Create and repeat positive affirmations such as “I love and approve of myself'” or “I am a strong, confident person”.

Find Your Assertive Self. Learn to practice assertiveness skills. Being assertive and having a sense of self-control helps you to like who you are. Practice saying “no” when you do not want to do something someone asks of you. Speak up about what movie you want to see instead of following what someone else wants. If you would like for something to happen – ask for help. You might actually get what you want and feel better about yourself for making it happen.

Self-Care. Treat your body respectfully. Nourish it with the healthy food it wants. Do not abuse your body with hours on the treadmill; enjoy a fun walk outside instead. Take a warm bath; get a massage; or simply pamper your skin with lotion if it gets dry or sunburned. These are ways to take care of yourself. If you practice self-care and self-love, you will feel more accepting and positive about your body and yourself.

Adventure. Read fun books, find new hobbies, new friends, study art, or a new language – just try something new. Doing new things will stimulate your brain and help you to see the world differently. It will also help you to take your mind off those negative thoughts.

Attitude. Have an attitude of gratitude. Take time to reflect on all the positive things in your life every day. Think about everything you have and can practice being grateful for. Each night think of one thing that happened during the day that was good or fun or positive. Maybe you helped someone crossing a street; picked up litter from the sidewalk; walked 4 blocks to run an errand instead of jumping in the car; called a friend you haven’t spoken to an several weeks; turned your phone or computer OFF for 15 minutes to have some quiet, introspective time.

Thoughts? Comments? We welcome your feedback. Contact us today at AnotherLook@HealingLLC.com, by phone 240-274-5680 or check out our website at www.HealingLLC.com.

Body Image Issues

2011-06-30T06:40:00.001-07:00

Summer is here. As the weather gets warmer, people pull out their summer clothes, start special diets, and star spending hours in the gym. With trips to the beach and the warm weather, summer time reveals more skin that would otherwise be covered. Are you confident with your looks? Are you emotionally and mentally prepared for the pool and beach season? Will you let your beauty shine through? In this article, we will discuss the topic of creating a positive body image so you can always feel good about yourself.

Unfortunately the problem of stereotypes in today’s world is poisoning our self-esteem. Magazine cover models have “perfect” faces, are underweight and disproportionate. Actresses and actors from Hollywood look one way, which often makes us think that we are imperfect or even ugly if we don’t look that way. Expensive designers clothes are only made in small sizes and often people starve themselves in order to fit into the cloths. Individuals following unhealthy diets in order to fit in those clothes may have not only an unhealthy relationship with food, but disordered eating as well.

Many of us have a tape playing in our minds of ideas we have heard or interpreted from the people in our life. Some of us think “I’m not good enough” or “I’m ugly”. We often act as harsh self-critics and tend to blame ourselves for any perceived flaw. It takes effort, but if we can recognize these negative messages we are telling ourselves, we can work to turn them around and instead say to ourselves “I am good enough” or “I am beautiful”. So often we forget that our uniqueness makes us who we are – and who we are is special and worthy of praise!

Study conducted by Swedish psychiatrists Allebeck, Hallberg et al. demonstrated that individuals with a negative body image tend to have a distorted perception of his or her shape, size and height. The imperfections that are obsessed over are not even real! Often we compare our bodies to others, and feel shame, disgust and anxiety. We believe that others will judge us negatively, but that is because we judge ourselves . Being unhappy with your body can affect how you think and feel about yourself as a person. A poor body image can lead to emotional distress, low self-esteem, anxiety, depression, eating disorders, and sometimes even suicide (Stein, 2003).

Developing a positive body image and a healthy mental attitude is crucial to a person’s happiness, mental health and wellness.

Stay tuned for our next post - The Top 8 Ways to Improve Your Body Image.

How Does Your Garden Grow?

2011-05-24T06:29:00.000-07:00

Spring Cleaning for Your Life.

As spring has arrived and the world outside is changing, what is changing for you on the inside? As the flowers bloom with their new beginnings, now is a perfect opportunity for you to consider how you want to grow. A few ideas of where to start…

Organizing Yourself
Write down a list of goals you would love to achieve, or things you would want to change in your life. Perhaps you want work on your spirituality, or your personality, improving your physical or mental health or the quality of your interpersonal interactions. Making a list of ideas you would love to change will give you a good starting point to create the life you want.
The next step is to write down what it will take to achieve these goals, we call these Objectives. What steps are involved in creating that life you want? Writing things down is more important that we think it is. Martha L. Chase, Ph. D., Executive and Career Coach, strongly recommends writing goals down, it forces us to clearly define what our goals are and specifically how to get there. Many therapists also recommend drawing or creating a picture of your goal to keep with the written goals. Since often our mental pictures of our goals are vague, drawing them can help you create a visual image and make the goals crystal clear and therefore easier to achieve

Remember, while it may seem that some goals are hard to achieve, you can do it. In order to make it easier and make it happen, remember to...
- Write down your plan.
- Set a due date for each event.
- Start working on it! It will become easier once you start.
- Make sure your goals are realistic. Making changes is difficult but with a good plan and some follow up, you can reach your goals.
- You can ask a co-worker, family member or friend to check in with you. Let your best friend call you weekly and ask about your weekly progress. That way you will feel accountable for your goals.
- And last but not least, it is important to stay optimistic on your way to becoming a new you.

And remember, turn obstacles into opportunities and celebrate your successes.

If you are feeling overstressed or overwhelmed with your life and want to start making some changes, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at AnotherLook@HealingLLC.com

More Ideas about Feng Shui and your Life

2011-04-25T06:15:00.000-07:00

Defining the Ba Gua (map of energy) can help you understand how specific parts of your home are connected to specific areas of your life. For example, the Southeast Feng Shui part of your home connects to the money energy flow. After we defined all the sectors, it’s important to treat them accordingly, i.e. it would be counter indicated to have a dirty bookshelf full of unusable, old junk in our love/relationship sector because it brings us a useless and dull relationship that will not progress. Instead, try to clean your home, and decorate it with plants, flowers and water fountains as they symbolize life, growth and prosperity. Use statues and paintings of cherubs or lovers in your love sector. Fruit baskets, lucky coins, ducks, turtles, goldfish and lucky bamboos are the lucky elements in your home.

A few ideas of what to avoid: Avoid sharp elements in your home as they symbolize danger and bring out bad energy. Avoid using cracked or broken dishes as it brings bad luck as well as wearing old ripped cloths.

Study the Five Elements Feng Shui Theory. It will help you to balance the Feng Shui five elements in your home. For example, if you are working on attracting more prosperity, you will use the Feng Shui elements of Wood and Water in the Southeast area of your house or an apartment.

It is important to know your Feng Shui birth element. Knowing your element will assist you with improving your own energy. For example, if your own element is Fire, you will need to introduce symbols of Fire, which could be the Fire element colors (red, orange, purple, magenta, pink, yellow), triangular shapes, and so on. You will also need a strong Wood element in your home as Wood feeds the Fire in the relationship of five Feng Shui elements.

Feng Shui Tips for Your Home
(By: Amanda Collins, Feng Shui Consultant) http://www.take5moment.com/cgi/members.mpl?Action=View&id=279&media_type=blog
1) There should be no shoes or slippers lying around outside the main door of your house. Allow that space at the main door to be free and clear.
2) There should be no television sets in your bedrooms: If you cannot get rid of that habit then after watching the television, cover it with a plastic, not a fabric, table cloth.
3) There should be no mirrors opposite your bed or at the side of your bed. Mirrors opposite the bed can attract a third party to the relationship.
4) Place an indoor water fountain in your home, position in a favorable area to attract whatever you want in your life.
5) If you already have a fish tank in your house, be careful. A fish tank placed correctly can bring about greater fortune. But it can also cause you to have lawsuits, bankruptcy, work pressure, troubles and problems.
6) In your kitchen, ensure that opposite your stove there is no refrigerator, washing machine, washbasin and toilet. The fire and water crash causing family members to have disagreements.
7) Try not to allow children to sleep on mattresses on the floor as it causes young children to fall sick frequently. The reason is: chi is not able to flow underneath the bed.
8) For young children, try to have their back to the wall when they write. It is important there should be a solid wall behind a children's writing table. This allows the child to have support so that he can sit there and study longer.
9) Do not allow children to sleep on double bunk beds even if it means saving space. The child sleeping underneath will not have "fresh chi" and so his health might be weak.
10) Your bed should always have a solid wall behind you. This is important if you wish to have a good rest. A solid wall simply means that you can go into deeper sleep and therefore enabling you to have good rest so that when you wake up in the morning, you will feel fresh and well rested.
11) There should be no beam on top of your bed. The beam above causes chi to be pressured thus enabling you to have pressures in life.
12) If you have a lot of work pressure, maybe it's the marble table that you have in your dining room that causes you to have those problems. Remove that marble table and change to a wooden one or alternatively live with that work pressure!
14) Do not use a red sofa set: red represents the element of fire. For Feng Shui, some places simply cannot have red color in that sector. A red sofa sets gives rise to heavy work pressure, troubles and obstacles.
15) Always open your bedroom windows at least once 20 minutes a day to allow fresh chi to come in, we do this so that it allows fresh new chi from outside to come into your bedroom, if not you will be sleeping with stale chi every night.

Spring Cleaning - How to Incorporate Feng Shui into your Life.

2011-04-25T06:08:00.000-07:00

Have you ever wondered if there is a relationship between layout or design of your home and your life? The old Chinese art called Feng Shui was created thousands of years ago and meant to improve people’s lives by creating the right energy flow at home. Chinese people used laws of astronomy and geography and applied them to the orientation of rooms and objects in the house in order to improve their lives.

Feng Shui is a whole art and can be taught for days and days. In this blog we would love to talk about some basics of it. Making your home look cozy is not an easy thing to do and Rodika Thi, specialist in Feng Shui has a few recommendations:

Clear out your clutter! Try to get rid of everything you do not love in your house. It is, mentally and emotionally a very challenging process. Clutter clearing is a time-and energy-consuming process. Some people compare it to therapy as it helps you feel better.

It is essential to have Good Quality Air and Good Quality Light in your house. These two elements are in charge of good Feng Shui energy, called Chi, in your home. Try to open the windows daily for 10-20 minutes. It will let fresh new energy to come in to your house. Allow as much natural light as possible into your home, and consider using full-spectrum lights.
The most interesting part of Feng Shui is to define the Ba Gua, or the Feng Shui energy map of your house. In order to define it you shall use one of the two main Feng Shui methods - the compass or the BTB grid. Ba Gua is used to find out which part of your home correlates with a particular situation in your life. A compass will determine 9 geographical directions your home (North, North-East, East, South-East, South, South-West, West, North-West, and the center of your house). Every direction will correspond to a certain part of your life.

SE -Finances, Prosperity
S- Fame, Reputation
SW- Relationships, Love
W- Children/Creativity,
NW – Helpful People, Blessing, Travel
N- Career,
NE- Knowledge, Wisdom and Spirituality
E- Family
Center - Physical Health

More Ideas about Resolutions and Goals

2011-02-28T14:40:00.000-08:00

How are your New Year’s resolutions coming along? Are you finding it difficult to change, despite resolving to make it finally happen this year?

When reading Psychology Today, this month, I came across a very interesting article about training your brain to help you reach your goals without having to use sheer willpower.

The crux of this article was social psychologist and author, Heidi Grant Halvorson, Ph.D. remarks that using the ‘if-then’ technique can be incredibly useful (and 2-3 times more powerful) for “resisting temptation and building good habits”. The technique basically entails making a specific if-then statement about your goal. So, if your goal is to stop eating after 8pm, the revised goal would be: IF it is after 8pm, THEN I will not eat any more food. Or, if your goal is to stop leaving dishes in the sink, your revised goal would be: If I see dishes in the sink, THEN I will wash them immediately before leaving the kitchen.

The reason this technique is so useful is because your brain is biologically programmed to determine behavior from your surroundings. Your brain is always automatically scanning your surroundings for “if” situations, in order to help you know what to do next. So, using an if-then statement creates a link or a bond between the cue (seeing dishes) and the behavior (washing the dishes). This link can become automatic, so you will unconsciously have already told your body what to do in the given situation, which means you will use less conscious will power to go ahead and do the activity. In other words, the dishes will get done and you will decrease your eating after 8pm.

As I mentioned last month, it is important to be gentle with yourself and know that it takes time to get used to any new habit. No one is perfect and making changes often happens incrementally. There will be ups and downs. If you make your goals into if-then statements, your brain can do some of the hard work for you.

This is one more trick in your tool bag of living the life you want. In turn, you will find you can make the changes you want to make for 2011 and for many years to come.

Happy New Year – A Few Words on Resolutions

2011-01-29T07:41:00.000-08:00

Happy New Year to all!
Did you make some resolutions this year?
Are you having trouble sticking to them now that a month has passed?

There is one secret that will help you reach your goals, and it might be easier than you think.

Perhaps you resolved to work out and lose weight this year. Or you decided to spend more time with family and friends. Have you decided this is the year you will quit smoking, drinking, or overspending?

These are great goals – sometimes they might seem too great. Sometimes we make really big goals because we want to make big changes. The secret to sticking with your resolutions is breaking them down into manageable steps.

If you are determined to lose weight this year, that can be overwhelming, which can cause stress, which can cause you to over eat or give up on exercise. Instead let’s consider breaking this resolution down into smaller steps. For example:

Goal: To lose 15 pounds.
Possible Steps:

Plan to lose about one pound each month – this is a reachable goal.
Get on track with exercise – plan to work out between one and three times per week for between 20 and 60 minutes. Be specific. If you aren’t sure about how to exercise, joins a gym, ask a friend or hire a trainer.
Change your Eating – Keep a journal of what you eat for a week, and then take a look at it. Are you eating late at night? Are you making healthy choices? Make some adjustments as needed to include plenty of water, fruits and vegetables. If you need help, consult with a nutritionist.
Get a friend or co-worker to join your plan so you have someone to be accountable to.
Make a checklist of healthy living activities (Ate Fruit, Drank Water, Exercised etc.) and put it on your fridge – then you can check it off each day and at the end of the week, reward yourself (bubble bath, massage, lunch out with a friend).

Most of all, be gentle with yourself. No one is perfect and this is a journey. There will be ups and downs. If you make your goals specific, small, obtainable and focused, you will find you are better able to stick with those resolutions for 2011 and for many years to come.

I would love to hear from you! Please write in with any comments or questions about how to keep or maintain new years or any kind of resolution. All information will remain confidential if emailed to AnotherLook@HealingLLC.com. Or for more information, go to www.HealingLLC.com. Thanks for checking in!

Take Good Care,
Amy L. Hooper, LGSW, CEAP
Director, Another Look at Healing, LLC

I always overeat during the holidays, how can I stop?

2010-12-16T07:23:00.000-08:00

Be Present! During the meal, pay attention to yourself. Are you filling your plate to the brim just because that’s what everyone else does? Are you drinking alcohol to “loosen up”? If so, identify what is making you feel uncomfortable and address it directly. Do you actually taste each bite, or just the first few and then you slip into robotic eating mode? Do you eat to quickly to even give yourself time to feel full?
Treat Yourself! Allow yourself permission to feel good both before and after the meal. If you always end up feeling so stuffed it is painfully uncomfortable, or you feel guilty afterwards, treat yourself to the gift of feeling good. Know that you can eat a wonderful meal, and even have dessert without completely filling yourself until you want to pop! Take less food – you can always go back for seconds if you are still hungry. You earned the right to feel good.
Enjoy Nature! Take a Walk. After the meal, get the family together or a special relative to take a walk with. This will give you some time to talk, get some fresh air, use your muscles and energize.

Let’s not forget what the holidays are really about - time for gratitude, love (for self and others), family and giving.

If you are feeling overstressed or depressed about the holidays and cannot find a way to manage all of those feelings, or if you begin to feel anxiety or depression that interferes with your life, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at AnotherLook@HealingLLC.com

How can I save money this holiday season?

2010-12-16T07:21:00.000-08:00

a. Give To Others. Gifts for others do not have to be expensive. Volunteer at a local homeless shelter or in an elementary school or nursing home. Make cookies or cards and send them out to those who are less fortunate than you. Connecting with people who give, and giving to others will allow you to be part of something larger than yourself, and to be sharing your love and your self with others who feel lonely this holiday season.

b. Traveling can be a great way to see different parts of the country. When you travel, you get to go on adventures that you would not be able to do at home. Try to arrange an outing or excursion to someplace new when returning to a frequently visited location.

c. Time off of work can be both rewarding and stressful. Many people busy themselves with their work and it becomes who they are. When you have time off from work, you have time to explore who you really are as a person, not just what you do for a living.

Are you feeling overwhelmed or lonely this holiday season?

2010-12-16T07:18:00.000-08:00

In this day and age, families are more spread out, more distant, and busier than ever. For many, not having family to celebrate with is difficult. Others may be single at this time, and not want to participate in holiday activities because they don’t have a partner to go with them. Meanwhile, many people do have family or friends around them, but they still feel very alone. These difficult feelings can be due to strained relationships from divorce, past issues or current personal struggles that can interfere with their enjoyment such as depression or anxiety.

What can you do when you are feeling overwhelmed or lonely this holiday season, or throughout the year?

a. Stay connected. Invite friends to your home. It can be your single women friends, a few friends from work, or more of your acquaintances who you want to get to know better. Or, call an old friend you haven’t spoken to for a while. Talk more with your coworkers instead of rushing them out of your office. If you want to feel more connected to people this holiday season, offer to connect with them!

b. Take care of you. Take care of yourself this holiday season by treating yourself to something special, Treat yourself to a nice gift, perhaps a stress relieving massage, guitar lessons, or a vacation to somewhere you have never been before. You can also treat yourself by eating right and exercising and you will be more likely to feel good about yourself and where you are in your life.

c. Know you are not alone. During the holidays, many people share these same feelings of loneliness, isolation, sadness, confusion. It is important to understand that you are not the only one having these feelings so spend time talking to others who you think share some of the same feelings. Understand that movies and television portray the holidays and family lifestyles that are not as realistic as they may seem. In talking with others, you might be surprised by how many people feel the same way you do.

d. Appreciate what you do have. Change your focus to the wonderful things you do have in your life. It’s OK to take a friend to a holiday party or go alone, be grateful that you were invited. May be your aunt Jane’s sarcastic remarks are the only way she knows how to share her feelings, and that she really does love you.

Why are the holidays so stressful?

2010-12-16T07:13:00.000-08:00

The Holiday Season can be a joyful time for many. For other's, this time of year can be extremely difficult. If you are interested in enjoying this holiday season and learning some tecniques to help you do so, read on...

We are now in the middle of the Holiday Season. How are you feeling? For many, this time of year is filled with love and joy, and at times some stress; for others, this can be one of the most difficult and lonely times of the year. Why is this time of year so wonderful for many people while it is such a challenge for others? Let’s take a look at the top three reasons…

Holiday Difficulties:

Family Time: Spending time with family can be stressful or not having family to spend time with can be lonely.
High cost of gifts, traveling and time off of work.
The emphasis on food. What you eat, when you eat, why you eat.

Holiday Delights:

Family Time: Many loved ones including family and friends have gatherings and spend time together.
Giving to others, Going on Adventures around the country (or world) to see family and friends and a break from work, time off to rejuvenate and refresh.
The delicious food and the traditions associated with it.

Let’s take a look at each of these issues, both pros and cons in detail in the next blog post with some specific steps to help relieve holiday difficulties.

We are excited to let you know about a couple of events coming up including a Stress & Anxiety Relief Workshop on January 22nd and a new psychotherapy group we are starting for people who want to work on their interpersonal and assertiveness skills. If you are interested in either of these events, or would like to set up a free phone consultation, call us today at 240-274-5680.

2010-11-05T05:10:00.000-07:00

The more you know about yourself, the more you are able to make changes for the better. Take this quiz to increase your self awareness and boost your mental heath while learning ways to improve your eating choices.

1. A typical weeknight dinner looks like:
A. Whatever’s in the fridge and pantry (usually a hodgepodge of cheese, crackers, pretzels, hummus, leftovers, etc.).
B. Nothing. I often end up skipping dinner. I’m too busy with work or my kids or I get caught up with other things in the evening.
C. Pizza, Chinese food or another kind of takeout—whatever I’m in the mood for.
D. A meal in a sit-down restaurant. I often dine out with business colleagues or friends.
E. A home-cooked but not-too-fancy meal.

2. In my grocery cart, you’ll usually find:
A. Mostly snack items and things for the pantry, plus some essentials like fruit, milk and eggs. I rarely make full meals at home.
B. Mostly convenience or frozen foods and kid-oriented items for lunches.
C. Prepackaged and frozen meals.
D. A mix of fresh produce, red meat or chicken, bottled water, maybe some ice cream or another treat. I stay far away from the “diet” aisle.
E. A good variety of healthy basic (vegetables, chicken, pasta, etc.).

3. On weekends, I tend to:
A. Eat too much or too frequently throughout the day. I rarely feel satisfied and snack a lot.
B. Run errands and be on-the-go during mealtimes, which makes it hard to sit down for a balanced meal.
C. Eat more junk food and have heavier meals than I do during the workweek.
D. Have just 2 meals, such as brunch and a dinner out. When I get to meals, I’m really hungry and often consume more than I need to, leaving the table too full.
E. Eat similarly to how I do during the week; maybe I’ll go out to dinner once.

4. I usually grab a snack:
A. When someone offers me one.
B. When I realize I’m hungry and won’t have time for a real meal.
C. When I’m craving something specific, like chocolate or salty pretzels.
D. When I get the chance to sample something really unique and delicious.
E. In the mid-afternoon to keep my energy up between lunch and dinner.

5. I cook at home:
A. Rarely. By the time dinner rolls around I’m usually too hungry to think about cooking and I don’t have the right ingredients on hand. I end up making a “meal” out of whatever’s in the fridge or pantry.
B. Often. I usually make meals that I can whip up quickly.
C. Almost never. I’d rather pick up what I’m craving than attempt to make it.
D. Sometimes. But I really only enjoy cooking if I have quality ingredients on hand and plenty of time to prepare them.
E. Almost always. I want to ensure I’m cooking and eating healthy meals.

6. I eat most of my food:
A. Late at night. I tend to forget to eat during the day unless I’m especially hungry.
B. At dinner time. That’s when I finally have time to sit down for a substantial meal.
C. Whenever I’m really, really hungry. I often have cravings for sweets and carbohydrates.
D. At lunch and dinner. I try to have a very light breakfast so I can indulge later.
E. Spaced pretty evenly throughout the day.

7. When it comes to portion sizes:
A. I typically don’t pay much attention.
B. I try to be conscious of them, but I don’t usually bother measuring out portions.
C. I generally eat what’s given to me. A lot of my meals are already pre-portioned or prepackaged.
D. I usually have moderate portions and can tell when I am full.

8. What’s your biggest challenge when trying to lose weight?
A. I feel hungry all the time.
B. I don’t have time or energy to prepare complicated “diet” meals for myself.
C. I get derailed by cravings.
D. I feel restricted to eating “diet” foods, which I hate.
E. It’s a mystery. I feel like I’m doing all the right things, but the weight isn’t coming off.

9. Fruits and vegetables are:
A. Rarely on my plate.
B. Things I enjoy, but I usually reach for ones that are portable (like a banana).
C. Something I like but I don’t get a lot of variety. If I’m in the mood for blueberries, I might eat a whole container but then not have any other fruit for the rest of the day.
D. A large part of my diet. I try to buy the freshest, best produce available.
E. I try to eat them at every meal, but usually stick to the same 3 or 4 types.

Answer Key
If you answered mostly As… You’re a Mindless Muncher
You love a good snack when you see it. Multiple snacks tend to compromise the majority of your “meals” throughout the day… which means you often rack up excess empty calories without you realizing it. Your best Get Real Diet defense: Keep the snacks, but save them for snack time. Plan ahead and make sure you eat 3 meals a day, with a snack or two sprinkled in as a treat.

If you answered mostly Bs… You’re a Time-Crunched Dieter
You’ve got an incredibly hectic schedule and are generally balancing more than you chew, literally. You often find yourself skipping meals or get caught in sticky situations without healthy meal or snack options. Your best Get Real Diet defense: Plan and prep ahead of time! Set up a weekly grocery shopping list, get into the routine of planning out healthy meals and snacks ahead of time, pack a few “emergency snacks” in your bag, and always be sure to keep fruit and vegetables in the fridge.

If you answered mostly Cs… You’re a Cravings Crasher
Every time you’ve attempted to drop those extra pounds, you get derailed by cravings and lose steam. Take a closer look at what might be bringing on those intense cravings and learn how to better manage them and smartly address them. Check your diet for too many artificial sweeteners or sugar-free products, which can spike sweet and carbohydrate cravings. Address cravings smartly and in smaller portions; have a small piece of chocolate if that’s what you desire, but don’t skip dinner in lieu of half a chocolate cake!

If you answered mostly Ds…You’re a High Taster
You have an aversion to “diet” foods and don’t think much of fad diets, which is good news. You love a good meal out and great quality food, but you may be eating too much of it which makes it hard to keep the pounds off. Your best Get Real Diet defense: Remember to focus on portion sizes and ensure that you’ve got a balanced plate at most meals: 50% fruit/vegetables; 25% lean protein; 25% whole grains/healthy carbohydrates. If you frequently eat meals out, make an effort to cook at home a few more times a week when possible. Check out these deliciously healthy recipes.

If you answered mostly Es...You’re a Balanced Eater Who Needs a Push
You do your best to eat, shop and cook healthfully, but you’re still not losing weight. Many things might explain this, but it’s quite possible that your metabolism has slowed a bit with age—which means you need to cut back on what you’re eating (yes, even healthy foods) if you want to slim down. Leaving a quarter of your food on your plate at every meal could make a huge difference. You might also try pushing your body out of its comfort zone by experimenting with some new meals and flavors. Another great way to give your metabolism a boost and burn calories: Get moving! Regular exercise (both cardio and strength-training) just may give your body the kick it needs.

This quiz can be found on http://www.womansday.com/Articles/Health/Diet-Nutrition/Why-Can-t-You-Lose-Weight.html

Lose the Weight and Not Your Happiness

2010-11-05T05:06:00.000-07:00

Here are some tips and tricks to having a safe and healthy diet that will help ensure good mental health. Below are seven keys to staying both mentally and physically fit.

1. Make sure the diet suits you - Do not choose a diet that restricts you from the things you love or leaves your starving.

2. Exercise - This not only speeds up your metabolism to compliment your weight loss, it also keeps your mood in control.

3. Log your progress - Do not spend so much time stressing out trying to remember what and when you ate something, simply write it down to keep track.

4. Try not to eat directly before going to bed.

5. Check to see if there is a healthy version of your favorite food - This way your dont have to feel that strong and frustrating craving.

6. Drink Plenty of Water - Many times thirst can be confused for hunger. Avoid this by staying hydrated.

7. Eat Slowly - This will make your meal more enjoyable and allow your body time to digest properly.

Want to know fact from fiction?
There are many myths that surround dieting. Dont be fooled! Check out http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100097046 to learn the truth about dieting.

The Dieting Depression

2010-10-11T12:05:00.000-07:00

Why is Dieting so Difficult?

There is an intense pressure on society these days to be thin and fit. The emotional conflicts of this pressure to lose weight can be severe.

We all have moments where we want what we cannot have. Especially when it is something that we can easily obtain and something that we previously made a habit out of. The more we are told we cannot have something, the more we begin to think about what we are missing out on, and the next thing we know, we are in emotional turmoil.
The Lowdown on Low-Fat and Low Calorie Diets

Low-Fat Dieting

Eating low-fat meals does not mean that you are necessarily going to lower your body fat content. Certain fats have certain functions. It has been found that without certain fats your sex hormones and stress-coping hormones are not properly produced. To prevent this, be sure to consume your daily amount of unsaturated, monounsaturated and polyunsaturated fats. These are great not only for your mood, but for your heart.

Low-fat diets are known to alter serotonin function. They might decrease the fats in nerve-cell membranes, impairing serotonin receptors. This causes Low-fat diets to be assiciated with depression, irritability, and sexual dysfunction.

Low-Calorie Dieting

Limiting calories can be a way to lose weight, as long as you keep your calorie intake in a reasonable range. Never limit yourself to a low calorie diet of or less than 1000 calories as this can cause serious health issues. There is also no reason to torture yourself in order to lose a few pounds. Dieting is hard enough without having to starve.

Low calorie diets inhibit the production of seretonin and thyroid hormones. Lacking seretonin can lead to clinical depression. Don't be fooled into believing that this is the fastest way to losing way. Once you stop limiting your calorie intake you are sure to quickly gain weight back, so be sure to go about this diet in a safe and healthy way.

Quiz: What is your Exercise Personality?

2010-09-08T07:16:00.000-07:00

When I think about physical activity, I:

1. can't wait to put on my walking shoes
2. really want to exercise but need a push
3. dread the idea of moving a muscle, but am happy once I get moving

When I am physically active, I enjoy exercising:

1. by myself at my own pace
2. with a team or group
3. with one or two buddies

I exercise because:

1. I want to stay in shape, slim down, or improve my health
2. I want to see my friends and catch up on the latest news
3. the weather is nice or I just feel like it

When I take part in a physical activity, I usually:

1. plan the event ahead of time
2. participate when someone else has set up the activity or attend a class
3. pull it together quickly and do something active when the mood strikes

Others see me as:

1. a leader
2. a team player
3. someone who goes along with a good idea

I enjoy physical activities that are:

1. set by my own routine
2. set by a professional, teacher, or group
3. spontaneous

Scoring – For every answer, give yourself:

1 = 1 point
2 = 2 points
3 = 3 points

If you scored ...

6-9 points: you are a self-motivator
10-14 points: you are a team player
15-18 points: you are spontaneous

Self-Motivator

You like structure and organization. Creating and sticking to your own exercise plan is relatively easy, but you may find yourself losing interest in your usual routine. Try adding a few new activities such as biking, rowing, gardening, or hiking. Or try alternating your favorite workouts such as walking, swimming, and weightlifting on different days of the week.

Team Player

To you, exercise is a way to socialize and stay connected to friends and family. Group activities and classes are a natural selection for you. Sign up for an exercise class; put together a group of friends for walking; or join a team sport or sports league such as bowling, softball, or doubles tennis.

Spontaneous

You love freedom and loathe conforming to rigid rules. Things that get you moving might include a call from friends who need a fourth player for a round of golf, a hike in the woods to enjoy a beautiful fall day, or a walk to the store when you are out of milk. These activities are great, but make sure you're doing something active on most days. Natural diet to boost brain and body health. This quiz can be found on:
http://sportsmedicine.about.com/od/sampleworkouts/a/ex_style_quiz.htm

Healthy Living Tip:

This summer is feeling hotter than ever, but that doesn't mean you have to stop your outdoor exercises! Check out this website for some hot weather workout tips:
http://www.fitfaq.com/hot-weather-workout-tips.html

Important Notice: The information found in Healing Times is for informational purposes only. This information is not intended to replace the counseling or advice of a licensed professional.

Exercise your way out of depression!

2010-09-08T07:06:00.000-07:00

Do you often feel unmotivated, unenergetic, depressed or even anxious? Exercise has been proven to help reduce these problems as well, or even better than, some prescription medicines that are meant to help one’s mental health. Exercise can also be a great addition to these medications. Start thinking of exercise as a way to not only get physically fit, but also mentally fit. Exercise can be a great anti-depressant. If you are interested in improving your mood and mental health read the quick tips in this edition to learn how exercise can help you achieve and maintain a good mood and a positive attitude.

Remember: "The secret of getting ahead is getting started" – Mark Twain

If You Are... Lacking Motivation...

It is easy to talk about exercise but what about actually doing it? It seems like such a strenuous and time consuming activity to many, but all you need is a little motivation. Motivation to exercise is not as tricky as many seem to think it is.

Then, Try Setting a Goal for Yourself!

Write down a date and time to exercise, reward yourself, create a list of objectives you hope to get out of exercising. Think about the aftermath of your workout and how great you will feel.

Or, Get a Workout Buddy!

No one has to work out alone. Working out can be a great way to socialize and catch up with family or friends. It also helps you stay on track with exercising and studies show that you are more likely to continue a regular workout routine when a partner is present.

It also Helps to Enjoy it!

Make sure your exercise fits you and your interests. Make your workout fun!

Tips to Help Personalize your Exercise:

Not everyone wants to rush to the gym and jump straight into intense aerobics. Put some thought into your exercise. Exercise can be fun! It can also be as simple as fitting it into your daily list of chores. Here are some great ideas to make your exercise fun:

* Gardening
* Dancing – Try the club or one of the many dance classes offered at the gym!
* Wii (Especially Wii fit)
* Yoga
* Biking
* Low impact aerobics
* Hiking
* Join an informal sports team

There are so many different types of exercise out there today. The next blog will include an exercise quiz so you can find out what type of exercise works better for you!

Are you intimidated by the gym?

You aren't the only one! Check out this website for some general information on gym etiquette and proper use of the equipment:
http://exercise.about.com/cs/healthclubs/a/gymetiquette.htm

2010-07-07T11:48:00.000-07:00

How does Exercise Help your Mood?

Did You Know that since the early 1900's there have been over 100 studies done on the relationship between exercise and decreased depression?

Exercising releases those “feel good” brain chemicals known as neurotransmitters and endorphins. Neurotransmitters are particularly interesting because they are the chemicals in which anti-depressants are said to boost. Exercise has also shown to reduce immune system chemicals that often worsen depression.

Although the effects of exercising on mental health are not completely clear, it is definite that there is a positive effect on a person’s psychological and emotional health when they exercise. One study in particular used three groups of people. One group exercised, one group took Zoloft, and one group did both. Incredibly, the group that solely exercised did better than both of the other two groups. Read more on this study at http://mentalhealth.about.com/cs/mindandbody/a/exercisedep.htm.

Feeding your Brain

2010-06-30T16:42:00.000-07:00

Did you know that certain foods may make you smarter?

Eating breakfast has been proven to be the most beneficial meal of the day, but why? According to studies, children who eat a healthy breakfast every morning do better in school. Food, especially whole grains, provides energy and nutrients to the brain, specifically glucose, which is responsible for memory and recall. Try getting about a quarter to a third of one day’s nutrition at breakfast. Here’s an option that provides only about 450 calories, protein, B vitamins, vitamins C, A, and D, and the minerals calcium and iron:
1 8oz glass of orange juice
1 slice whole grain toast with jelly
1/2 cup oatmeal with a small amount of milk and raisins

Do you find yourself often losing focus?

Are you wondering why you’re not as alert as you want to be? Perhaps your protein intake is low! Your body breaks down protein into amino acids that serve as neurotransmitters which are proven to make you more alert.
Need Help Reading Nutrition Labels?
Check out this website for a simple tutorial on how to read basic food labels:
http://www.mayoclinic.com/health/nutrition-facts/NU00293

Healthy Living Tip:

Summer is quickly approaching and the produce at the grocery store is looking great! Let’s take advantage of this as well as the warm sunshine. Let’s feel great about ourselves, our emotions, and our health.

Food and Your Mood

2010-05-28T08:04:00.000-07:00

Studies are being done all the time to determine the relationship between food and your brain. Are you feeling depressed after a night of partying? Is your child not doing well in school? Are you suffering from anxiety? It is time to fix your mental health with the best recommendation you could ask for, FOOD!

Chocolate

Chocolate really does make us happy! Consuming chocolate, specifically cocoa, stimulates the brain to produce opiates. These opiates dull pain and increase the feeling of well-being. Chocolate also contains anandamide, another compound that arouses the feeling of well-being, and other compounds that make this feeling last longer. To get the most out of your chocolate intake, just follow these tips and tricks:
1. Don't overdo it - limit yourself to no more than 3 ounces a day. We don't want to lose the happiness by gaining the weight! Try substituting chocolate for your other sweets and snacks to balance out the calories.
2. Choose dark chocolate with a cocoa content of 65% or higher - The higher the cocoa content, the more you benefit!
3. Incorporate a small amount of dark chocolate in a baked good - many people prefer milk chocolate over dark chocolate, but don't give in! Try a healthy recipe to make your chocolate more desirable! Check out this recipe for Chocolate-Cherry Heart Smart Cookies: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1949710

Alcohol

Alcohol seems to be related to having a good time or even relaxing, but it is actually a powerful depressant, slowing the rate that neurological signals are received in the brain. This altered central nervous system also causes impaired judgment, slows heart rate, depresses breathing, slows reaction times, slows cognition, and causes regrettable unrestrained behavior. Alco! hol cons umption can also damage the quality of your sleep, leading to an even worse mood. Sleep is the body's restorative state. Therefore, studies have linked lack of sleep to increased tension and irritability. So if you have the urge to drink, keep it in small, slow doses (no more than one beer OR one glass of wine OR one shot of liquor every 1.5 hours). Also, try sipping, not gulping, allowing more time for the liver to breakdown the alcohol.

Carbohydrates

Although this isn’t a free pass to start loading up on cheesy pasta and buttery mashed potatoes, studies suggest that complex carbohydrates, such as whole grains, could be great for your mood! Complex carbohydrates have shown to enhance serotonin levels in the brain. Serotonin is the "feel good" chemical that produces positive feelings of happiness and promotes relaxation. Who doesn't want more of that?

Caffeine

We all love that cup of coffee, tea or soda in the morning to perk us up. This little perk of caffeine can even act as a slight anti-depressant but don’t over-do it. Too much caffeine can cause anxiety. If you love your coffee, try a lighter coffee with a reduced amount of caffeine. Or try something new! There are many herbal teas and sodas that have no caffeine in them at all!

Vitamins

Studies have also shown that blood levels low in either folate or vitamin B12 may be related to depression. These vitamins are believed to be used by the body to create serotonin. Don’t buy the supplements just yet; first try altering your diet. Foods rich in these vitamins include fortified whole-grain cereals, dark green, leafy veggies; low fat dairy and eggs; as well as beans, oatmeal, beets, broccoli, sunflower seeds, wheat germ, oranges, shellfish, wild salmon, lean beef and cottage cheese.

Inspiring Words of Wisdom

2010-04-24T08:32:00.001-07:00

For the final part of our Women's Wellness Series, we have included inspiring words for women. Please share this information with the women in your life.

Written by Marianne Williamson, Delivered by Nelson Mandella in his inaugural address to the people of South Africa:

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually who are we not to be?

Your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine as children do. It's not just in some of us; it's in everyone. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

The next is a poem written by an unknown author:

Women have strengths that amaze men. They bear hardships and they carry burdens, but they hold happiness, love and joy. They smile when they want to scream. They sing when they want to cry. They cry when they are happy and laugh when they are nervous. They fight for what they believe in. They stand up to injustice.

They don't take "no" for an answer when they believe there is a better solution. They go without so their family can have. They go to the doctor with a frightened friend. They love unconditionally. They cry when their children excel and cheer when their friends get awards. They are happy when they hear about a birth or a wedding. Their hearts break when a friend dies. They grieve at the loss of a family member, yet they are strong when they think there is no strength left. They know that a hug and kiss can heal a broken heart.

Women come in all shapes, sizes and colors. They'll drive, fly, walk, run or e-mail you to show how much they care about you. The heart of a woman is what makes the world keep turning. They bring joy, hope and love. They have compassion and ideas. They give moral support to their family and friends. Women have vital things to say and everything to give.

HOWEVER, IF THERE IS ONE FLAW IN WOMEN, IT IS THAT THEY FORGET THEIR WORTH.

I would love to hear from you! Please write in with any comments or questions about women's wellness issues. All information will remain confidential if emailed to AnotherLook@HealingLLC.com. Thanks for checking in!

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC

Women's Rights

2010-03-29T14:28:00.000-07:00

For the third part of our Women's Wellness Series, here is a list of women’s forgotten rights. These are reminders of what you are entitled to as a women and as a person. Many of these basic rights are often forgotten, so be sure you remind yourself, your female friends and family of what they can have. The final part of the series will include inspiring words for women.
Please share this information with the women in your life.

1. You have the right to be happy.
2. You have the right to know your worth and feel good about yourself.
3. You have the right to love your body will all of its so called "imperfections".
4. You have the right to say no. To anything.
5. You have the right to take good care of yourself.
6. You have the right to stop feeling guilty for the past and start living in the moment.
7. You have the right to have wants and needs.
8. You have the right to ask for help and get support whenever you need it.
9. You have the right to feel beautiful, loved and truly amazing.
10. You have the right to know your rights, no matter what other people say.

I would love to hear from you! Please write in with any comments or questions about women's wellness issues. All information will remain confidential if emailed to AnotherLook@HealingLLC.com. Thanks for checking in!

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC

Ten Tips for Women

2010-02-21T10:46:00.000-08:00

For the second part of our Women's Wellness Series, we will list some tips for women. These are reminders of what you can do to take a break from taking care of everyone else, and to take care of yourself and your own needs for a change! The last two parts of the series will include a list of women’s forgotten rights and inspiring words for women.
Please share this information with the women in your life.

1. Stop trying to change that which you do not control.
2. Exercise for at least 10 minutes a day. Go for a walk with your spouse, a friend, kids or pets. Park at the far side of the parking lot and walk to the building. While watching the olympics, get up and do a few jumping jacks or stretches, or get up and dance during the commercial breaks etc.
3. Practice saying “no”. Save your precious time and energy for the things you really want to do.
4. Take a moment each day to think about something you have done that makes you feel proud of yourself.
5. Practice deep breathing... in through your nose, and out though your mouth...
6. Turn off your cell phone/email/blackberry/computer/pager for some period of time each day and enjoy the quiet.
7. Buy or borrow a good book that interests you. Read it. If reading isn't for you, find a hobby you enjoy and spend some of your time enjoying it!
8. Make a gratitude list, write down at least 10 things you are thankful for and read it every day.
9. Take a bubble bath. Using a lavender or chamomile scent or relaxing music can be very calming.
10. Don't be afraid to ask for what you need, you might get what you want!

I would love to hear from you! Please write in with any comments or questions about women's wellness issues. All information will remain confidential if emailed to AnotherLook@HealingLLC.com. Thanks for checking in!

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC

Women's Wellness Series

2010-01-24T17:11:00.000-08:00

The next series of blogs will be focused on women's wellness issues. Women are precious, unique beings and should be treated as such. Women's issues are common, complicated and can be eased through education and self-exploration. Please share this information with the women in your life so they can start feeling better today.

The series will begin with a quiz, then move onto tips and inspiring words for women. In this Blog, we will take a quiz to see where you are on your own priority list.

Quiz: Are you on your own priority list?

1. Are you frequently putting others first; taking care of them before taking care of yourself?
2. Do you feel exhausted and depleted at the end of the day, with no energy left for you?
3. Are you feeling anxious, sad or just not happy? Are you worried you will feel like this forever?
4. Can you remember the last time you did something nice for yourself (and didn't feel guilty about it)?
5. Are you aware of and confident of your inner and outer beauty?
6. As a woman, do you know what your needs are and how to get them met?

If you have answered yes to questions 1,2 or 3 or answered no to questions 4, 5 or 6, it is time to take a look inside and make taking care of yourself a priority. Stay tuned for our next blog including information and tips for women who have trouble thinking about their own thoughts and feelings before others.

I would love to hear from you! Please write in with any comments/questions about women's wellness issues. All information will remain confidential if emailed to AnotherLook@HealingLLC.com. Thanks for checking in!

Take Good Care,
Amy L. Hooper
Director, Another Look at Healing, LLC

Holiday Survival Guide (Part III) - How to survive feelings of loneliness this holiday season?

2009-12-12T07:50:00.000-08:00

Over the last few blog posts, we looked at why the holiday season is such a difficult time for many people. One of the most challenging parts of the holidays is that it can be a very lonely time for many people. Let’s take a look at why that is, and what can be done about it.

In this day and age, families are more spread out, more distant, and busier than ever. For many, not having family to celebrate with is difficult. Others may be single at this time, and not want to participate in holiday activities because they don’t have a partner to go with them. Meanwhile, many people do have family or friends around them, but they still feel very alone due to strained relationships or personal issues that can interfere with their enjoyment such as depression or anxiety.

What can you do when you are feeling lonely this holiday season, or throughout the year?

1. Stay connected. Invite friends to your home. It can be your single women friends, a few friends from work, or more of your acquaintances that you want to get to know better. Or, call an old friend you haven’t spoken to for a while. Talk more with your coworkers instead of rushing them out of your office. If you want to feel more connected to people this holiday season, offer to connect with them!
2. Take care of you. Treat yourself to a holiday gift, perhaps a stress relieving massage, guitar lessons, or a vacation to somewhere you have never been before. By eating right, exercising, and taking care of yourself this holiday season, you will be more likely to feel good about your self and where you are in your life.
3. Know you are not alone. During the holidays, many people share these same feelings of loneliness, isolation, sadness, confusion. It is important to understand that you are not the only one having these feelings so spend time talking to others who you think share some of the same feelings. Understand that movies and television portray the holidays and family lifestyles that are not as realistic as they may seem. In talking with others, you might be surprised by how many people feel the same way you do.
4. Appreciate what you do have. Change your focus to the wonderful things you do have in your life. It’s OK to take a friend to a holiday party or go alone, be grateful that you were invited. May be your aunt Jane’s sarcastic remarks are the only way she knows how to share her feelings, and that she really does love you.
5. Give To Others. Volunteer at a local homeless shelter or in an elementary school or nursing home. Make cookies or cards and send them out to those who are less fortunate than you. Connecting with people who give, and giving to others will allow you to be part of something larger than yourself, and to be sharing your love and your self with others who feel lonely this holiday season.

I would LOVE to hear your feedback! Send an email to AnotherLook@HealingLLC.com with any questions or comments. All communication will remain confidential.

Thanks for checking in!
–Amy L. Hooper, LGSW
Director, Another Look at Healing, LLC

Holiday Survival Guide (Part II) - What can you do to not only survive, but thrive during this holiday season?

2009-11-21T07:09:00.000-08:00

Last month, we looked at why the holiday season is such a difficult time for many people. A few of the reasons we overviewed were: Time with family, The In laws, Traveling Issues and of course Holiday Meals. In this blog, we will look more specifically into a few of these topics and discuss some specific steps to help relieve holiday stress. We will be answering the questions many of you wrote in about your particular holiday stressors.

“I always overeat during the holidays, how can I stop?"
1. Be Present! During the meal, pay attention to yourself.
Are you filling your plate to the brim just because that’s what everyone else does? Are you drinking alcohol to “loosen up”, if so, identify what is making you feel uncomfortable and address it directly. Are you actually tasting each bite, or just the first few and then you slip into robotic eating mode? Do you eat to quickly to even give yourself time to feel full?
2. Treat Yourself! Allow yourself permission to feel good both before and after the meal. If you always end up feeling so stuffed it is painfully uncomfortable, or you feel guilty afterwards, treat yourself to the gift of feeling good. Know that you can eat a wonderful meal, and even have dessert without completely filling yourself until you want to pop! Take less food – you can always go back for seconds if you are still hungry. You earned the right to feel good.
3. Enjoy Nature! Take a Walk. After the meal, get the family together or a special relative to take a walk with. This will give you some time to talk, get some fresh air, use your muscles and energize.

“I spend so much time cooking and cleaning, by the time my family arrives, I’m exhausted, but I don’t know what else to do!”
1. Plan! What has been the most stressful in the past? Once you figure that out – decide how to best handle this situation again when it comes up again.
2. Simplify! What activities are the MOST important to you? Is it family dinner, gift exchange, sending cards, shopping? Think about if the activity’s hassle and difficulties are outweighed by the positive emotional results. If you are a visual person, write it out on paper to help you decide. Then pick a few tasks and really take the time to enjoy them.
3. No More Worrying! Often we are too busy doing everything that we are not enjoying doing anything! Live in the moment – stop and time the time to enjoy yourself, which means not worrying about preparing for the next activity and not worrying about previous mishaps from earlier in the day. Be Present in the here and now.
4. Stop Overdoing It! Scale down on everything; it will make life much easier. Instead of sending holiday cards, send e-cards or instead of making 5 different side dishes, make only one or have guests bring the sides.

It is easy to lose sight of what’s important when you have your plate full (literally and figuratively) with holiday planning and prepping. Let’s not forget what the holidays are really about - time for gratitude, love (for self and others), family and giving.

More tips to come in December for Holiday Survival Part III! Meanwhile, I would LOVE to hear your feedback! Send an email to AnotherLook@HealingLLC.com with any questions or comments, and let me know what helps you de-stress over the holiday season. All communication will remain confidential.

Thanks for checking in!
–Amy L. Hooper, LGSW
Director, Another Look at Healing, LLC

Holiday Survival Guide (Part I) - Why are the holidays so stressful?

2009-10-30T10:53:00.000-07:00

It is now autumn and with the chilling of the air comes one of the most difficult times of the year for many people. The holiday season. Thanksgiving will be here before you know it, then Chanukah and Christmas swiftly followed by New Year’s. But why is this time of year such a challenge for so many people? Let’s take a look at a few reasons…

1. Spending time (or not spending time) with your own family can be stressful.
- Do you turn back into your teenage self? Do your parents try to parent you like you're a child?
- Do you act a certain way around your family that is not the real you?

2. Spending time (or not spending time) with your in-law’s can be extremely difficult.
- Are there certain expectations?
- Do you feel judged?
- How do you decide how much time to spend with each family?

3. Travel is getting more difficult each year.
- Delayed flights.
- More cars on the road means tons of traffic.

4. Food. What you eat, when you eat, why you eat.
- Do you have eating issues that are exacerbated by being with family?
- Does it seem like the most important part of the holiday to your family, is food?

I would love to hear your feedback! Send me an email (AnotherLook@HealingLLC.com) with a question about what to do about your holidays situation. Or let me know what makes the holiday season difficult for you or the people around you. All communication will remain confidential.

Stay tuned for Part II where we will address “What can you do to not only survive, but thrive during this holiday season”.

Take Good Care,

–Amy L. Hooper, LGSW
Director, Another Look at Healing, LLC

Times of Transition - New Ideas for a New Season

2009-09-29T06:17:00.000-07:00

Summer has ended and the leaves are turning color. Are you feeling stuck? What types of transitions are you thinking about? Are there some changes you are looking to make? If so, what is stopping you? What benefit do you get from not changing – is it less effort, more familiar, comfortable? What could be the benefit of making changes – do you want to feel renewed, energized, and back in balance?

If you are looking to start fresh or transition into a new chapter of your life, take a look at the below tips for how to start.

1. Make a list of what you want your life to look like in 3 months, 6 months or next year. Do you want to spend more time with friends or family? Do you want to decrease the stress in your life?

2. Once you have made your list, figure out how you can make the changes and what is stopping you. For example, if you want more time with friends, can you meet a friend on your lunch break, stop by to see them on your way home, or have a potluck dinner party?

3. Clean out your life. Many dream interpreters believe that when you dream of your house, you are really dreaming about your life. The main floor of your home is your daily life, the basement is the deeper issue. You can clean out that back closet you haven’t see the bottom of in years. Or, make some new curtains out of some old fabric. Rearrange the furniture in your bedroom. If you take action and make changes, you will find yourself feeling less stuck and more ready for the days ahead.

4. Mend or forgive old relationships. Is there a friend or family member who you are not feeling as close to as you used to? Friends change along the way, are these people the ones you want in your life, or are they not the friends you thought they were. Relationships take work. If you want to rebuild a relationship, start with an open, honest conversation. If you have moved on and the relationship is one you are ready to part with, forgive yourself. You are not being mean, you are taking care of yourself and filling your life with what you want, not what you are obligated to do.

5. Try something new! Have you ever joined a book club? What about going rock climbing? Or volunteering? Including new activities in your life can add energy, fun and excitement. It is also a great way to meet new people and help relieve stress.

Overworked, Under Appreciated and Stressed Out at Work?

2009-08-30T14:36:00.000-07:00

Managing work-related stress can be particularly challenging – especially during tough economic times…

With so much downsizing and “reorganizing”, the workplace is changing and becoming more stressful than ever before. Whether you were laid off, or still working, but doing the work for the people who were laid off – managing work stressors are particularly difficult. This article will examine what work related stress looks like and what can be done to help alleviate the stress.

Work related stress affects both your professional and personal life. Work stress can spill over and affect your family at home just the same as family stress can spill over and affect your actions at work. Have you ever come home from a stressful day on the job and raised your voice at a spouse, your client or a friend when they haven’t done anything wrong? This can happen when we don’t recognize how work stress affects us and learn what we can do about it.

The following are examples of how work stress can affect you as an employee:
1. Decreased Productivity
2. Increased Absences due to illness, anxiety or fatigue
3. Decreased Attention Span/Focus
4. Increased Interpersonal Issues (fighting with boss/coworkers)
5. Tardiness

Here are examples of how work stress can affect your family and home life:
1. Increased negativity and pessimism
2. Decreased Positive Communication
3. Moodiness
4. Decreased Patience
5. Increased Fighting

So, what can we do about it? Following are some steps to take control of your work stress and get your life back in balance.

1. Separate your work and home life by setting up a boundary between them.
a. For example, you can change your cloths when you get home, or listen to calming music, or even journal about your day. Then, after your activity, recognize that work is over and family time has started. Having a specific behavior or activity can help you to put the workday behind you so you can focus on your life.
b. Turn off your work phone and email when you get home. Do not check your work phone or email until you get to work the next day. This way, you are not inviting work into your home.

2. Take care of yourself.
a. Find a hobby or activity you like to do. Playing soccer or joining a women’s group can help fill your life with meaningful, fun activities. This way, you are more than your job.
b. Talk to others when you are feeling particularly stressed. Be open about your feelings and do not bottle them up inside – or they will explode at a time when you do not want them to.

3. Use Humor – carefully.
a. Using humor can increase moral and a feeling of cohesion both at work and at home. It can also increase positive communication.
b. Smiling and laughing actually releases “feel good” chemicals in your brain that will help lift your mood if you are having a tough day.
*note* Humor can exclude and alienate if not used with caution.

4. Improve Your Time Management
a. Get Organized! If you need help, ask a friend or coworker to help you organize your workspace and your priorities. You will find yourself becoming more time efficient the more organized you are.
b. Take short breaks throughout the day – that way you are refreshed when you are working and use your time productively.
c. Set a goal and a plan for working towards them. This way you are working smarter, not harder.
d. Practice deep breathing or another relaxation technique if you find yourself overwhelmed with stress and anxiety.

5. Get Help
a. If you need help at work – talk to your boss, find a mentor, or confide in a coworker who understands and can help you to work through them.
b. If you are having difficulties at home – talk about them with your family. Opening up lines of communication will promote understanding and can lead to positive change and acceptance.
c. If you are feeling overstressed with work and cannot find a way to manage the stress, or if you begin to feel anxiety or depression that interferes with your life, call a counselor, therapist or coach in your area for help.

Stress Reduction Techniques for Everyday Practical People - One for each day this week!

2009-07-20T11:31:00.000-07:00

Are you feeling stressed? Are you constantly worrying? Are you exhausted and just want to relax? There is a way to break this cycle and start feeling better now! Following are seven good ways to REDUCE YOUR STRESS. Try using one of these techniques for each day this week.

Breath. We rush around in our daily lives, between getting the kids off to school, traffic, meetings etc., we rarely “stop to smell the roses”. Perhaps this phrase is more than just to remind you to appreciate the beauty around you, but to also remember to breath! Practice deep breathing... in through your nose, and out though your mouth...
Practice saying “no”. Save your precious time and energy for the things you really want to do.
Turn off your cell phone/email/blackberry/computer/pager for some period of time each day and enjoy the quiet.
Don't be afraid to ask for what you need, you might get what you want!
Stop trying to change that which you do not control.
Exercise for at least 10 minutes a day. Go for a walk with your spouse, a friend, kids or pets. Park at the far side of the parking lot and walk to the building. While watching TV, get up and do a few jumping jacks or stretches, or get up and dance during the commercial breaks etc.
Write in a journal. Sometimes it helps just to get the feelings out of your head so you can move on. Ask yourself, “How am I feeling” and “What am I thinking”.

Practice these seven techniques for one week and email me to let me know if you notice a difference! You can email Amy Hooper at AnotherLook@HealingLLC.com.

Or, for more helpful information, contact Another Look at Healing, LLC – A Counseling and Wellness Center today. Call our office at 240-274-5680 or email us at AnotherLook@HealingLLC.com.

Women's Wellness Workshop

2009-06-15T10:58:00.000-07:00

Are you overworked, under appreciated, exhausted and ready for a change?
Are you a woman who puts the needs and wants of others before your own?
As a woman, do you know what your needs are and how to get them met?
Do you know how to feel good about yourself, your body and your life?

Women’s Wellness Workshop:
Strong Bodies, Strong Minds
Where are you on your to do list?

The focus of this workshop is on identifying women’s needs and meeting those needs using your inner strengths.

Topics to be Discussed:

Relaxation & Self Care
Priorities and Life Balance
Knowing Your Inner Strengths

June 20th, 2009 at 2:00pm in Bethesda, MD

Please pass the information along to any other ladies who you think might enjoy this type of workshop. And you can bring a friend or coworker for a discount!

Please register early to reserve your spot by calling or emailing:

Call: 240-274-5680
E-mail: AnotherLook@HealingLLC.com
Or For More Information On-line: www.HealingLLC.com

Sponsored by: Amy L. Hooper, Director, Another Look at Healing, LLC

Stress, what is it? Finally an explanation!

2009-05-11T18:48:00.000-07:00

Everyone has stress, but what is it really? Stress is the body’s normal, natural reaction to a perceived threat. Thousands of years ago, the perceived threat was a saber tooth tiger who was headed towards your cave to attack you. In that situation, your body releases certain chemicals such as adrenaline, which makes your heart pump blood faster, your muscles tense and your breathing become rapid and shallow. All of your senses become more alert so you can make the quick decision whether to fight or to flee.

Today, your body’s chemical stress reaction is the same as it was years ago, only the threats have change. Now, instead of a life threatening saber tooth tiger, the stressors are the car that cuts you off in traffic, or your boss calling you in for a meeting. As a result the tension has no release and your stress response builds. Each time you get “stressed out,” those chemicals are released and for many people, these chemicals are almost constantly streaming through your body. This constant stress can lead to physical, emotional and behavioral problems.

Examples of Physical Problems:
- Headaches/Backaches
- Fatigue
- Insomnia
- Stomach Pain

Examples of Emotional Problems:
- Depressed
- Anxious
- Fearful
- Irritated Often

Examples of Behavioral Problems:
- Overeating
- Feeling unmotivated to work
- Isolating from friends and loved ones
- Increased irritability and feeling overwhelmed

All of these symptoms can strongly impact your functioning in your daily life. If you are suffering from any of these issues, and want the symptoms to go away so you can get some relief, there is a way to feel better. Contact Another Look at Healing, LLC – A Counseling and Wellness Center today for more information at www.HealingLLC.com. Call our office at 240-274-5680 or email us at AnotherLook@HealingLLC.com.