If you are in need of FREE tips, tricks, strategies and coping skills to deal with the coronavirus pandemic, please join our Facebook Group today.
Social distancing and worry about the impact of this pandemic are affecting us all.
If you’re looking for FREE resources, tips, strategies, and teachings on how to cope amidst COVID-19 from a cross-section of healers, I invite you to join the Facebook Group called “COVID-19 Anxiety Relief” that I created with my colleague Alison Crosthwait.
It offers resources to support your physical, mental, and spiritual health, plenty of meditations, as well as lots of ideas and tips for couples and kids of all ages. And because we firmly believe in infusing each day with joyful moments, you’ll also find fun and funny stuff, as well as a compilation of some amazing free resources available to enrich us during this time.
The page will be updated with even more tools in the days and weeks to come. I plan on adding regular vlogs over the coming weeks.
It’s no secret, given my Insta feed (not to mention the hundreds of thousands of photos in my iCloud), that I am a sunrise chaser. As a photographer with a lifelong fascination with observing and capturing light in just the right way, nothing beats the spectacular lighting, hues and shading of an especially gorgeous beach sunrise hand-painted by the goddess of all goddesses, Mother Nature.
Sunrises, in particular, have always held a special place in my heart over sunsets. There’s something about the serenity that’s so rare, especially when living in the midst of such a bustling city that is Toronto… so the break of dawn offers a rare glimpse into how tranquil even the most populated city in Canada can get when its 3 million human inhabitants are still sleeping. It’s in these moments that I get to watch nature’s other creatures in their most natural state. Spotting coyotes, moles, beavers and otters going about their business. Observing the city’s various water birds (ducks, geese, cormorants, herons, swans, etc.) happily co-existing by the same lakeshore. There’s a beautiful synergy between them that makes me think we humans still have yet so much to learn about building community.
Being beachside at sunrise helps ground me to the NOW by tethering me to the sights, smells and sensations that nature has a special way of offering. It reconnects me with the four elements – earth, air, fire and water – which so many of us big city dwellers often lose connection with. Stargazing connects me with ether too; it’s taught me more about astronomy than any book ever could. Over the years, I’ve noticed firsthand how the water’s tides are so intimately impacted by the phases of the moon.
Most importantly, I credit my avid sunrise-chasing for helping to heal me from the deep grief I’ve experienced over the past few years. My soul puppy’s passing 4 years ago triggered an extended period of insomnia in me, which is how I first discovered the power of Mother Nature’s healing medicine. In the year after he passed, meditating beachside at sunrise became my daily ritual. And then when my father passed soon afterwards, I intuitively sought the embrace of the sun’s daily awakening to breathe life back into my heart. These days, the ritual has become such an important part of my mind-body-spirit practice that I get antsy if my schedule precludes me from my beachy meditations at dawn. This practice is what pointed me to my shamanic path. It’s on the sands by natural bodies of water where I’m able to connect with my ancestors the easiest. It’s through this practice that I can so naturally escape the endless chatter of my Ego Mind in favour of the wisdom of my Higher Self. Observing nature, and becoming one with it.
Today is the third Monday of January – aka Blue Monday – claimed to be the most depressing day of the year. While this internet-made day has long since been debunked by science, there’s no denying that seasonal depression is very real.
Seasonal depression is a more common term for a condition named SAD (Seasonal Affective Disorder). SAD is a recurring depression that often occurs in the late fall and winter months. Contrary to common belief, you can successfully combat seasonal depression long before you feel its effects.
Try these tips to ward off seasonal depression:
1. Mimic the sun. Make sure to get some sun on your face for at least 20 minutes a day; failing that, consider purchasing a sunlamp that mimics the rays of the sun. Light therapy is one of the highest recommended treatments for seasonal depression.
2. Nurture your social life. Being socially active is an important part of keeping up your spirits during the wintertime. Have a weekly dinner with your friends. If the weather is nasty, host a dinner in your home or head over to your friends’ house for a nice evening. If the weather allows, head out for a weekly catch-up with the girls or poker night with the boys.
3. Boost your vitamins intake. Consider speaking with your family doctor and/or naturopathic doctor to see whether taking a course of vitamin supplements can help you. For instance, ample research shows that Seasonal Affective Disorder is prevalent when vitamin D stores are typically low. Get your levels properly tested.
4. Take a winter vacation. There’s a reason millions of Canadians are known as snowbirds! Head to a warm, sandy beach for a fresh perspective. Pack your bags and take a two-week vacation to Florida, Hawaii, or even a cruise in the Bahamas. Just two weeks, or even less if your schedule is rigid, will make a world of a difference on your mood. If you’re low on funds, consider nixing your summer vacation in favour of a yearly winter vacation. Generally, SAD recurs every winter. Instead of fleeing your home during the warm summer months, think of a winter vacation as your secret weapon against combating seasonal depression.
5. Practice daily mindfulness. By now, you likely have heard all about the benefits of daily meditation, right? These include lowered blood pressure, increased immunity, better sleep, and a reduction of symptoms associated with depression, anxiety, and pain related to stress.
In essence, you can effectively combat seasonal depression by being aware of both your behaviour and environment. Make a conscious effort to boost your own spirits and refrain from slipping into a rut. Of course, if you know that you’re suffering from a debilitating episode of SAD, contact a family doctor to ensure that your condition is safely treated and whether you need medication or not. And also consider working with a licensed psychotherapist to help you find the right coping strategies for you.
With a few small changes, you can survive – and even thrive – through the dreary winter season. Spring is right around the corner and the sunny weather and new perspective you crave can be yours, even before spring gets here.
Since psychotherapy (also known as counselling) is a rather misunderstood concept (not to mention often steeped in stigma), the suggestion that you see a therapist can be scary.
You may perceive getting therapy to mean that there’s something wrong with you. But this isn’t the case at all! While it may not be for everyone, counselling can be beneficial to most people at challenging points in their lives.
Although it’s important to recognize that therapy is not a panacea, it makes a difference every day in thousands of lives across the world. If you find that you have uncomfortable feelings of “stuckness” in your life, you may very well benefit from this working with a psychotherapist.
Consider these ways that therapy can help you:
Get an objective viewpoint: Counseling allows the opportunity to talk about your current challenges with someone who’s trained, impartial and objective. Open communication with your friends and loved ones is usually a good idea. However, there are times when you might find it more comforting and safe to share your feelings, innermost thoughts, and worries with a therapist.
Clarify your feelings: Many times, people begin therapy feeling confused and not really able to identify their emotions. A good therapist can assist you in recognizing your feelings. The therapeutic process can help you explore particularly troubling emotions and resolve them.
Learn to appropriately communicate: Being able to share honest, genuine feelings using more effective communication can enrich your relationships and help you succeed in your life. Once you learn to pay more attention to your feelings and share them with others, you’ll get more of what you want from life, whatever that may be. Most importantly, your life is more fulfilling when you live based on how you truly feel.
Get stress-relief: How many times do you have an opportunity to say whatever you want however you want with no repercussions later? It’s possible to liberate yourself from psychological pain by talking with a therapist. Therapy is a safe place to vent your negative feelings. Whether you’re feeling scared, hurt, angry, lonely, confused, stuck or other negative feelings, you can share it with your therapist, take a load off your chest, and gain clarity. For many, therapy is a sanctuary when they’re feeling overwhelmed with negativity in their life. This makes counselling a great stress reliever!
It’s all about you: When you go to therapy, the session is focused on your benefit. Your time with a psychotherapist is all about you. You can say whatever you want, and you won’t ever have to worry about being judged by the therapist, as they are trained to keep their personal feelings out of it.
Gain valuable insights: When you talk about yourself with someone who’s non-judgmental and objective, you’re truly tuned in to the moment and what you’re saying. Therapy provides a chance for you to hear yourself talk and share your own personal struggles. It may sound unusual, but people in counselling frequently have “a-ha” moments about something they shared. Your therapist will ask questions which encourage you to examine your current situation more thoroughly. After all, human difficulties are complex. Through this process, you can discover your motives and learn to understand yourself better. Developing insight and awareness into your feelings empowers you to set priorities about what’s most important to you and make choices that enable you to live the life you truly seek.
Bring out your strengths: With therapy, you can develop or gain confidence in your capacity to live a healthy, fulfilling life, while learning more about what makes you tick, and how to harness your strengths.
Simply put, working with a therapist can be one of the most profound gifts you can ever give yourself. Most likely, you’ll experience less stress, feel more satisfied and contented with your life after participating in counselling. If you find yourself struggling emotionally, remind yourself that therapy can help. Tell yourself that therapy is a crucial component of your self-care plan. And then commit to doing the work!
So here we are, in the new year, which is always a great time of year to develop good, new habits or to deepen old ones.
Today’s blog post is about the benefits of regular journaling.
Who among us used to keep a diary when we were younger?
I know I’ve been a lifelong journaler; I started the habit pretty much as soon as I learned to write full sentences! I must have filled up dozens and dozens of old diaries over the years because I intuitively understood journals as the powerful tools they are to help me understand my struggles and fears without judgment or punishment. I remember how good it felt to release all of those thoughts and feelings, and to write out my deepest, most personal hopes and dreams, getting them out of my head and down onto paper. My world somehow seemed clearer after journaling.
But then adulthood rolled around… and my journaling stopped being as prolific as it used to be. Like so many adults, I too can get caught up in the busyness of day-to-day life. Adulting is hard, y’all! I know I’m not alone on this because I hear it often from my clients too.
But… it’s such a shame that so many of us have stopped keeping regular journals!
One of the very first things I do with all my clients as soon as I start working with them is to encourage them to get back to a regular journaling practice as a supplemental support to our work together. Keeping a regular diary is a great way to develop self-reflection and self- compassion. It helps us to understand our shadow selves, our triggers, our deepest dreams… In my years of working one-on-one with clients in private practice, I’ve noticed that those who regularly write in their journals are the ones who more often than not get the clarity they’re seeking much sooner. And as a result, they are usually the ones who “graduate” from therapy a LOT sooner. Positive outcomes are more easily attained, and at a much more rapid pace. WHY? It’s simple. Writing down our thoughts and feelings helps us understand them more clearly. It helps us notice our limiting beliefs and our dysfunctional coping mechanisms. It helps us get in touch with our core values – what really matters to us, what we want more of. It propels us forward.
So… if you struggle with stress, depression, or anxiety, or even if you’re just feeling STUCK (don’t we all at times?!), keeping a journal is a great idea. It can help you gain control of your emotions, improve your mental health, and gain CLARITY on your life. Journalling can help you prioritize any problems, fear and concerns. It can help you track your day to day thoughts and feelings, and can also provide you with a great opportunity to practice positive self-talk and affirmations.
So… journaling is a pretty simple but powerful tool to help develop a healthy lifestyle for better managing stress, anxiety, and mental health & wellness. It’s an incredible tool to help you cultivate a more MINDFUL life. And when I talk of an overall healthy lifestyle that includes journaling, I’m also talking about things like
Lowering your stress levels
Eating a healthy, balanced, nutrient-rich diet
Exercising regularly, preferably outside, in nature while absorbing the sun’s healing Vitamin D
Meditating each day
Getting plenty of sleep each night
Reducing (or ideally abstaining) from alcohol and drugs
Whenever I’ve recommended journaling to my clients, I’ve sometimes been met with resistance from them.
“But it’s so time-consuming, Sandy”…. “I have no time.”… “I’m MUCH too busy for that.”
“I would have no idea what to even write in my journal.”
“The blank pages overwhelm me.”
“I have too many thoughts in my head, and I can’t possibly discern which ones are important enough to capture and which ones are just… noise in my head.”
Clearly, we seem to have collectively embraced the “I’m much too busy” lament. Sure, life is busy with work/school, childcare, eldercare, paying the bills, cleaning the house, doing laundry, cooking, etc. But journaling doesn’t have to be a long, time-consuming process. Some days, I will jot down some stream of consciousness notes as they pop into my head in under 5 minutes, in point form, on the Notes app in my phone. Other days, as time allows, the entries will be deeper and more fleshed out, and handwritten in a journal. I’ve also noticed the best time for me to journal is first thing in the morning, immediately after having meditated. I got into this habit years ago, after having read Julia Cameron’s wonderous The Artist’s Way, in which she describes the importance of what she calls Morning Pages.
My point is, journaling doesn’t have to take hours and hours to be effective. We can help ourselves by trading out some of our mind-numbing Netflix time with some important self-care time that actually helps us connect more deeply with ourselves and our values.
As for the excuse of “I don’t know what to write about”… That’s a pretty valid concern too, especially if you’re a journaling newbie or somebody who hasn’t engaged in this practice in a long time… which is why I’ve recently published a colourful journal with over 80 powerful coaching prompts to help you get in touch with yourself and live a more mindful life. And I’ve since I’ve always understood the deep connection between creative expression and self-reflection, I’ve included a sampling of some mandalas that I’ve drawn over the year, which you can colour in, if you like. There are also plenty of blank pages on which you can create your own artwork to help get your creativity and self-reflection juices flowing.
The book is available for purchase at most major online retailers like Amazon, etc. But I’ll let you in on a little secret… It’s also available to preview and buy at a lower price, direct from the publisher, below. I would love for you to have a look, buy it, and to share it with your circles to help me spread the word. And please tell me how you like using it, if you do decide to purchase it!
My Mindful Life Journal by Sandy Kiaizadeh. Click on this photo to preview and purchase this book direct from the publisher.
You know, keeping a journal can help you create order when your world feels like it’s in chaos. Using a journal like this one will help you get to know yourself by revealing your most private fears, dreams, thoughts, and feelings. I encourage you to look at your writing time as personal relaxation time. Remember that it’s a meditative process that can help you de-stress and wind down.
I invite you to get into the habit of journaling again. Make self-care an important part of your 2020. Make the practice of journaling a special time to reconnect with yourself, by creating a ritual around it… maybe writing in a place that’s relaxing and soothing, or maybe combining it with another mindful ritual, like tea time. Ultimately though, look forward to your journaling time, and know that you’re doing something good for your mind, body and spirit.
Here’s another guided audio recording, which is good to use if you’re having trouble falling (or staying!) asleep.
Hypnosis and meditation are both wonderful tools to help us access a slower brain frequency state. Are you ready to go into a very relaxing state to allow yourself the deep sleep that you deserve? If so, this guided audio is for you. Sweet dreams!
This meditation is a “breathing anchor” mindfulness practice to help root your awareness into the present moment, dissolve anxiety, decrease stress, and allow the body to heal in a relaxed, peaceful state.
Since psychotherapy (also known as counselling) is a rather misunderstood concept (not to mention often steeped in stigma), the suggestion that you see a therapist can be scary.
Here’s another guided meditation for you!
Here is a brand new guided audio meditation that can help those of you who are dealing with physical or emotional pain. Hope you enjoy it!
Mindful Solutions Clinic 
You must be logged in to post a comment.