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Dr. Chloe Carmichael, Ph.D.
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April 2013
Feeling Good
Newsletter of Dr. Chloe Carmichael, PhD 

 

Mental Spring Cleaning:

Refresh and Renew!

 

Spring marks a time of rebirth. This inspires many of us to clear the clutter and reorganize with a little spring-cleaning. But what about spring cleaning for your mind? Spring is the perfect time to
dust off those mental cobwebs, unpack those emotional boxes and sweep away that unnecessary stress...and make way for new and exciting opportunities to nurture growth!

Spring cleaning for the mind helps to refocus your mind and body on more important issues. By de-cluttering the mind you can direct your attention towards more positive avenues such as those New Year's resolutions you made three months ago. A mental cleaning can give you a boost and sense of relief.

  • Emotionally unpack: The New Year comes fast with the all the holidays and party planning. This means that you likely didn't have time to unpack those unresolved emotions from last year. Let's face, it times are tough and there are a lot of emotions running through all of us.
    How to do it: Healthy ways to scan for         unresolved emotions would include things like spending time with your journal to see what comes up when you make space for yourself to share in an unfiltered manner. Also, sometimes the act of physical spring cleaning can spark awareness for what you're holding onto emotionally- for example, if you find it hard to part with mementos from an old relationship or you feel especially intimidated by clearing out your desk, that could suggest that you have some unresolved emotions about the relationship or unaddressed feelings about your work situation. If you find you are holding onto feelings that you'd like to let go, spend some time journaling or talking with a friend who really 'gets you'.  Feelings are often released just by sharing them with someone who cares. Even if you aren't able to fully release the feeling, it's a healthy start if you can recognize that the feeling is there and start learning how to release it.
  • Dust off mental cobwebs: Spring is the perfect time to give your mind and thoughts a fresh start. You don't want to bring negative attributes into summer, so let go of them. 
    How to do it: Take some time to really sit down and think about beliefs you have had that may not reflect who you really are today. Maybe those things that you've been saying for months or even years, without really stopping to consider if they actually make sense for you- for example, many people have beliefs about themselves or the world that they have never really stopped to evaluate. If the belief doesn't feel right, but it ends with something like, "That's just how I've always been," then it might be a good candidate for reappraisal. Letting outdated beliefs hang around can cloud your mind and deter you when it comes to personal growth. There is no better day than today to make a change! 
  • Freshen with a positive attitude: Much like lighting a candle to freshen and lighten your home, use a
    positive attitude to freshen and lighten your mind. 
    How to do it: We all have negative thoughts throughout the day but I think you'd be surprised about how many. These negative thoughts, no matter how small, can weigh us down. Take a step back and think about it. You can easily find two negative thoughts you have on a daily basis. Make an effort to change those negative thoughts into positive thoughts and you will be surprised about how much that can impact your life.
  • Organize your mind: Spring is the perfect time to organize your home and your mind. From day to day we have a lot going on. It's easy to get caught up in the hustle and bustle. We often don't take the time to stop and evaluate what are we doing. This spring, take a step back and organize your mind. 
    How to do it: Have you been holding on to a grudge for a while? Make amends so that you can clear it out from your mind. Haven't made much progress on your New Year's resolution? Reassess your goal and create a new plan. Put your plan into action within one week to ensure you make headway. When organizing your mind, it's important to prioritize. It's impossible to think that you can tackle everything, at once, so create a list of no more than five goals and then put it in a place where you can see it on a daily basis. By doing this, you can in a sense clear your mind and give your mind a sense of relief. 
 

 This spring season, make sure to focus on yourself. Throw out      those old thoughts and allow new ones to flow in.

 

Restore your mind and body, you deserve it! 

  

Groups and Workshops
 

Many of the clients in my private practice have asked about groups and workshops.  I am in the process of developing material to offer, and I am very excited to share it with you!

 

If you are interested in groups and workshops, please complete the survey below so that I can make sure I offer material that is relevant to your needs and suitable for your schedule.  Thanks, and hope to see you soon!

  •  Groups for Singles:  A group for singles who eventually would like to be in a meaningful romantic relationship.  This group focuses on issues like dating confidence, deciding when to become exclusive, being open to different types of people, and having support throughout the dating process.  Many people in my private practice work on these issues individually, and I feel that sometimes it is helpful to share and listen to others who are on the same page.  Participation is limited to 10 registrants.  Click here if you would be interested in joining a Group for Singles.
  • Groups for Breakups:  A group for people who have either recently ended, or would like to end, a relationship.  Many people find themselves repeating the same breakup over and over because they can't seem to let go, or they can't quite seem to complete the breakup.  This group offers support and perspective, as well as strategies and ideas to facilitate moving onward and upward!  Participation is limited to 10 registrants.  Click here if you would be interested in joining a Group for Breakups.
  • Social Anxiety Group:  This group focuses on issues related to shyness and self-esteem.  We will practice techniques within the group and give each other feedback, as well as try techniques outside of the group and then discuss the results when we meet.  Many people with SA find that being able to share openly in a structured group environment helps them to make progress in terms of being open and comfortable with groups.  Pairing up sometimes during the group for certain exercises also facilitates learning how to gain confidence with one-to-one situations. Participation is limited to 10 registrants.  Click here if you would be interested in joining a Social Anxiety Group.
  • Stress Relief Workshop:  This is a short-term workshop of three 90-minute sessions. The workshop offers a sampling of stress reduction techniques such as yoga, meditation, journaling, and other proven methods for managing stress. In addition to learning the techniques as a group, participants will do partner exercises as well as share with the group about their experience of the techniques. Sharing your experience with others, as well as listening to the experiences of others, increases your understanding of the exercise and gives you a sense of perspective. This is especially helpful for people who have tried or wanted to try things like yoga or meditation before but always somehow feared they might be "doing it wrong"- in the group, you get to see that you are a beginner who is making progress and learning just like everyone else! Participation is limited to 15 registrants. Click here if you would be interested in joining a Stress Relief Workshop.
  • Goal Attainment Group:  This group is for clients with a direct focus on goal attainment.  Many people find that discussing goals and obstacles in a group format to be helpful.  Group participation facilitates goal attainment through the process of sharing your intention in a supportive atmosphere, and provides accountability as you update the group each week on your progress.  Members also discuss obstacles such as anxiety and procrastination, as well as ways to overcome these barriers.  The group offers a sense of community, which helps to keep goals from feeling overwhelming and provides the chance to celebrate each milestone towards your goal in a supportive atmosphere. Participation is limited to 10 registrants.  Click here if you would be interested in joining a Goal Attainment Group.

I welcome additional ideas and suggestions, as well as potential challenges that you would like me to address in the next newsletter, so please feel free to reach out if you want to share!  

Sincerely,


Feel free to call anytime!  If you would rather book or change an appointment online, www.BookMyAppointmentNow.com is available 24/7
Dr. Chloe Carmichael, Ph.D.

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