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I am in the process of migrating my blog posts over here for your reading convenience so that you have greater navigation ease. In the meantime, you can still access the posts that are not yet listed below... Read more blogs here!
 

 

Tips and Tricks On Becoming Mindful


As we get closer to the holi-daze, you might be finding yourself feeling more and more overwhelmed and your to-do list growing bigger and bigger. You might even find yourself tense and panicked with your thoughts racing and your inner critic on overdrive. And yet, you’re wishing for a break to catch your breath, slow down, and enjoy the spirit of the season to connect with your loved ones instead. READ MORE

 


Getting It Done!

Maybe you have been feeling overwhelmed by all the things on your to-do list. You might even find yourself holding your breath and rushing off from one thing to the next without even noticing. This time of year, in particular, you might feel like you are being swept up by all that you have to get done.  READ MORE


Gratitude and Thankfulness

Here in the United States, we shared a holiday focused on gratitude. We spent time with loved ones, with foods we cherish, and, for many, we spent time giving thanks for the abundance of our lives.  READ MORE
 


Go Go Go!

For many of us, success and status are measured by how busy you are. The busier, the better. So busy that you can’t take time off. So busy that you carry your laptop with you everywhere. So busy that you check email right before closing your eyes and right after opening them. So busy that you work right through the weekend. So busy there’s no time to call your mom let alone have lunch with her.  READ MORE


Chrysalis Psychological Services Receives 2017 Best of Nyack Award

I wanted to share some exciting news! I was humbled earlier this fall to be the recipient of the Nyack Award Program’s 2017 Best of Nyack in the Mental Health Service category. Throughout the last year, it has been meaningful for me to help contribute to a greater day to day experience and creation of a celebratory life for not only the people that I work with in my practice, but also to those I cannot see personally through my blog, podcast, local presentations, and media contributions.  While making changes and healing can be difficult and take a great deal of courage, accessing resources to aid us in our transformations does not have to be a barrier to getting there. In fact, I am committed to ensuring that our greater community as well as the people I see have a variety of tools, resources, and support to draw upon.  READ MORE


Help for Depressed Teens and Their Families

I recently joined Inside Edition in discussing the devastating impact of a deeply disturbing trend amongst teens. While the horrors of teens struggling with depression and suicidal thoughts has increased, it is important to keep in mind that help and resources are available. READ MORE


Welcoming Tamera

I am very excited today to introduce a new member into the Chrysalis Psychological Services team! Tamera has been helping me behind the scenes in her role of office manager and I am delighted to share that she will now be more directly interfacing with you. READ MORE


Your Pet Loves You - More Than You Know!

For many of us, there is a furry-footed loved one that we call family. Or perhaps it is a feathered friend or fish that we love. We know that our heart warms at the thought of them and that we find ourselves comforted and soothed in their presence. In fact, we might find ourselves marveling at the ways that they know just how to brighten our day, especially when we are stressed. READ MORE


Know Your Superpower!



One of the benefits of the Mindfulness Matters group is to help us get a better sense of our moment to moment experiences. The thing is, I am sometimes asked why this matters. READ MORE

 


Mindfulness with 5 Senses


One of the aims of my Mindfulness Matters group is to provide people with accessible, fool proof tools to help them ground in the present moment so that they can eradicate the inner critic, paralyzing self judgments, and gain the sense of empowerment they need to make the best choices about how to react to what pops up in their lives. READ MORE


 


Celebrate Your ‘Social Brain’ with Group Therapy!

Recently, I spent some time talking about GROUPS with Katie K. May of Creative Healing Philly. Katie K. May is a DBT Certified, Licensed Therapist for Teens in Pennsylvania.  She specializes in running groups for teens who experience anxiety, depression and self-harm behaviors, with a passion in helping clients learn to express and cope with overwhelming emotions in healthy ways so that they can move forward in life EMPOWERED and able to create their own path to happiness. READ MORE


Assert Yourself – And Enhance Your Relationships

I recently connected with Dr. Julie Hanks for the “Beyond the Couch” podcast to talk about assertiveness tips. Dr. Hanks is a licensed clinical social worker and psychotherapist specializing in women’s emotional health and relationships. She is the founder and director of Wasatch Family Therapy, author of The Burnout Cure and The Assertiveness Guide for Women, a blogger, a local and national media contributor, an online mental health influencer, a life coach and a private practice consultant, and an award-winning performing songwriter. READ MORE


Boost Your Brain with ‘Vitamin Sea’ This Summer

You might be the one in your circle who can never get enough beach time in the summer. Or maybe you spend your breaks listening to ocean sounds or bookmarking your favorite beach getaways. While you may not have put much thought into the how and why of your beach daydreams and memories, you know that they always brightened you up. READ MORE


Getting Some Sleep? Part 4

Last week, we looked at the processes that regulate sleep cycles. There are factors that can prevent this that we can easily modify in our lives. Suggestions for modifying the amounts and timing of using these substances are part of “sleep hygiene” which we will explore in more depth next week when we take a closer look at some sleep solutions! READ MORE


Getting Some Sleep? Part 3

Last week, we began exploring some of the reasons we sleep and the processes that regulate sleep cycles. To examine this more thoroughly, it is important to keep in mind that our sleep drive is lowest in the morning when we wake up; it gradually increases as the day progresses. During sleep, our sleep drive gradually weakens as we “recharge our energy reserve.” READ MORE


Are You Worried About Your Teen and The Blue Whale Challenge?

Recently, there have been a number of reports about the teen focused “game” or challenge that has ended in the death of two US teens. The Blue Whale Challenge has brought with it some horrors, sadness, and tragic outcomes. It has also brought with it a number of questions, namely focusing on how we can help our teens who are feeling isolated, alone, and helpless. READ MORE
 


Getting Some Sleep? Part 2

Last week, we looked at some general information about how challenging it can be to ensure we are sleeping soundly and adequately. Still, a question remains as to why we do sleep. While some disparity amongst sleep experts persists, there are some fundamental reasons for our restful sleep to enhance our lives. READ MORE


Getting Some Sleep? Part 1

A question often on people’s mind is ‘How much sleep do I need each night?’ Generally speaking, there is no single amount of sleep that ‘fits’ everyone. Most healthy adults need 7 to 8 hours of sleep per night. However, at the extremes, some people need only 4 hours of sleep and others require 10 hours of sleep. Moreover, a person’s sleep need might change depending upon life circumstances. At this point, it is important to remember that optimal amount of sleep lets us not only feel alert and energetic during the day, but it also allows us to best manage our emotions and reactions to the difficult things going on for us in our lives. READ MORE


A Simple Tool to Help Reduce Posttraumatic Stress

Recently, I shared some information on the impact of trauma with a closer look at how posttraumatic stress disorder, or PTSD, affects us. There have been some questions as to whether these effects can be mitigating. In the last few days, I released a new Topic Expert article for Goodtherapy.org discussing one practice for helping to decrease the impact of traumatic stress. READ MORE


How Can You Connect More In Your Relationships?

One of the areas of work I feel particularly passionate about in my practice is facilitating recovery after a traumatic incident. Last week, I began a discussion of trauma and PTSD, or posttraumatic stress disorder, one of my areas of specialty. READ MORE


A Closer Look at PTSD


One of the areas of work I feel particularly passionate about in my practice is facilitating recovery after a traumatic incident. Last week, I began a discussion of trauma and PTSD, or posttraumatic stress disorder, one of my areas of specialty. READ MORE

 


What’s for Lunch?

It’s almost lunch time for most of us!
What are you having for lunch today?
And HOW are you having it? READ MORE


What Does a Typical Group Look Like?


You may have heard the buzz about my upcoming Mindfulness Matters group and might find yourself wondering what a typical group is like. I thought I would give you some details so that you can see how this might help serve you in learning to more deeply connect with what you want in your life, create more satisfying relationships, and improve your sense of self-worth and love! READ MORE


 


Do You Have an Inner Critic Berating You?



Give Yourself Permission to Show Up Fully In Your Life!

In my practice, I see many people in the office who struggle with depression and low self-esteem who also want to get “perfect” work evaluations and be liked by everyone. READ MORE

 


Showing Up Powerfully in Your Life

If you have ever said…
-I can’t focus or think straight
-I can’t seem to figure out what I want
-Everyone judges me
-I’m not good enough
HELP GET CLARITY AND SHOW UP POWERFULLY IN YOUR LIFE! READ MORE


How Would You Save Your Life?



Have you thought about what your Iife depends on? Or have you thought about the things that you do on a day to day basis that keep you going and preserve your safety? How about any situations you might have been in where you have thwarted danger? READ MORE

 


The Vicious Cycle of Trauma and PTSD

As a Good Therapy Topic Expert, it is important to me to share information about the impact PTSD. In particular, with June the month of PTSD awareness, it is crucial to help provide accurate information about the struggles with this challenging experience. READ MORE

 


A Closer Look at Reiki, Part 1

Recently, I shared some thoughts on how Reiki can impact our healing from compassion fatigueReiki can impact our healing from compassion fatigue. READ MORE

 

 


 A Closer Look at Reiki, Part 2

Last week, we looked a bit more thoroughly at understanding Reiki on the heels of my recent interview regarding how Reiki can impact our healing from compassion fatigue. READ MORE

 


Need Some Sleep??


Many of us have a difficult time sleeping restfully. Some of us have a hard time falling asleep, while many of us wake up throughout the night. For others, we can fall and stay asleep fine but find ourselves having disturbing dreams or nightmares. READ MORE
 


Feeling Fatigued??
For many of us, there is often a feeling of giving and sharing so much of ourselves that there may be a chronic sense of fatigue, depression, or even anxiety. In particular, there are those of us that are giving so much of our empathy and compassion on a constant basis that we may be experiencing compassion fatigue. READ MORE


An Introduction to CPT for PTSD

Last week, I shared an overview of PTSD with a brief video. In the coming weeks, I will be exploring a bit more specific information about each cluster of what comprises PTSD. READ MORE

 


Understanding PTSD


For many  people, PTSD, or posttraumatic stress disorder, is a daily struggle. In fact, this is true for one out of every nine women. For others, it might be something that a loved one struggles with. READ MORE

 


Exploring the Impact of Mindfulness


Mindfulness has become a buzzword that’s gotten a lot of attention over the last few years, but not many people really get a full understanding of what it is. READ MORE

 


Exploring the Impact of Mindfulness, Part 2

Last week, we began to examine some of the scientific principles behind how and why Mindfulness benefits us while we are adapting to life changing circumstances. We will be building upon that discussion today with an overview of some scientific findings. READ MORE

 


Exploring the Impact of Mindfulness, Part 3

Over the last two weeks, we have begun examining the benefits and scientific underpinnings of Mindfulness. We resume the findings studies noted regarding the highly beneficial impact of Mindfulness over a short term period of regular practice. READ MORE

 


The Amazing World of Autism


As I mentioned last week, April focuses on bringing understanding and awareness to the both the issues and strengths that individuals with Autism experience. READ MORE

 


Go Blue in April!


April, as in every year, kicks off World Autism Month. In addition, the ninth annual World Autism Awareness Day on April 2nd marks the UN sanctioned “Light It Up Blue” worldwide campaign. READ MORE

 


LAST CALL: Mindful Mondays Enrollment Closing!



You may be finding yourself feeling a bit overwhelmed and run-down. You might be having a hard time catching your breath and feel rushed from one thing to the next without a moment to slow your racing mind down. READ MORE

 


“Beyond the Couch” Is LIVE on iTunes!


I am very excited to share that the “Beyond the Couch” podcast is now LIVE on iTunes! iTunes makes it easy to subscribe so you can get episodes downloaded immediately when they are released. I am including a short video on how to do that, below… READ MORE
 


Don’t Forget – We Launch Next Week!


Last week, I made an exciting announcement about a new project that I can’t wait to get started sharing. Luckily, the wait is not that long! READ MORE

 


Make Your Goals SMART


Last week, we discussed the value of habits in shaping the landscape of our lives. More specifically, we explored the significance of deliberate, mindful habit building to enrich our lives. READ MORE

 


What Is "Mindful Habit?"


You might have already resolved to create something new in your life for 2017. Maybe you are still planning out your resolution. Time has been flying by! Over the last few weeks, you may have noticed your motivation or success waning. READ MORE
 


Mindful Monday: Enrollment Now Open!


You may be finding yourself feeling a bit overwhelmed and run-down. You might be having a hard time catching your breath and feel rushed from one thing to the next without a moment to slow your racing mind down. READ MORE
 


Enrich Your Partnerships – 3 Tips for Mindful Relationships PART 3


Over the last few weeks, we’ve discussed Mindful relationships along with the importance of our own Mindful awareness within relationships. I am very excited to share the final portion of this three part series with three practical tips you can begin using to build Mindful relationships today! READ MORE
 


Enrich Your Partnerships – 3 Tips for Mindful Relationships PART 2


Last week, I provided an overview of how Mindfulness within relationships can help to enhance your connections. Today, I wanted to delve a bit more deeply into how this awareness of ourselves impacts our interactions with others. READ MORE
 


Enrich Your Partnerships – 3 Tips for Mindful Relationships PART 1


Relationships can be some of the most incredible experiences of our lives. They can also be difficult. We want to feel connected to our partner, yet it feels like there is a wall up between the two of you. We want to understand our partner, but find ourselves sometimes feeling like we’re speaking two different languages. READ MORE
 


Help Me Help You!

AS WE GET READY TO WRAP UP ENROLLMENT IN OUR MINDFULNESS MATTERS 5 DAY CHALLENGE KICKOFF, I WANTED TO ENLIST YOUR HELP IN MAKING SURE I AM SERVING *YOUR* NEEDS! PLEASE TAKE A FEW MINUTES TO COMPLETE THE SURVEY BELOW. READ MORE

 


Mindfulness Matters 5 Day Challenge: Your Questions Answered!

Did you miss the announcement for the 5 Day Mindfulness Matters Challenge? Maybe it has been a hectic week and you were curious to find out what the buzz was about. With people in seven states interested and the questions pouring in, I decided to answer some of those burning questions. READ MORE
 


Mindful Eating Check In

Recently, I shared the benefits of Mindful eating and offered some ways to get started! I received a lot of inquiries about this and many people mentioned they shared the exercise with friends, family, and colleagues. I decided to expand the pool and share with my newsletter, where I offer tips, information, and other things I find inspiring. READ MORE
 


Get Ready for a Challenge!

With the New Year several weeks underway, you might be feeling a bit restless and stuck in a rut. Maybe you’re still gearing up to make some changes for 2017. Or you might be riding the momentum from making some movement on your goals. Either way, you may feel ready for an exciting and life-enhancing challenge! READ MORE


10 Useful Applications of Reiki Healing Therapy


Last week, I provided an overview of Reiki healing. I wanted to address some practical, physical, and emotional benefits that can complement our work in psychotherapy. Read on for some ways this approach can help you build the life you want to celebrate. READ MORE
 


What Is Reiki?

You might be feeling a bit off over the last few weeks. We’ve had a hectic holiday season and now things are slowly falling back into the routine. Yet something still doesn’t quite feel right. You might be exhausted or feel worked up most of the time no matter how much you are trying to relax. It might just feel like you can’t quite seem to get your footing back on the ground and find your rhythm again. READ MORE
 


5-4-3-2-1


Feeling a little frazzled post holi-daze? Need a little boost to help you get back on track? I have a great technique for you that’s simple and easy to take with you anywhere! READ MORE

 


Ease Into the Holi-daze with PMR


With the stress of the holi-daze, are you finding your body tensing up more and more? Holding your nerves in your muscles? Are you starting to feel frazzled and unfocused? There is a simple, relaxing, and quick way to get yourself feeling settled and relaxed again! READ MORE
 


Pet Therapy


Below, is a compilation of quotes to get you some creature comfort in the absence of your furry-footed loved ones… Ask of the beasts and they will teach you the beauty of this earth…Saint Francis of Assisi. READ MORE

 


Benefits of Mindful Eating

Here we are on Mindful Monday again! Recently, I introduced some guidelines for mindful eating. If you have had a chance to try them out, I would love to hear your experiences. Share them with our Facebook and Twitter communities so you can help inspire others! READ MORE

 


10 Ways to Say Thanks




Are you gearing up for another dreaded holiday where you feel taken for granted and underappreciated? Have you been wishing that you could find a way to feel more seen and appreciated by your loved ones? READ MORE


 


Mindful Monday: A Simple Guide to Mindful Eating



Yet another Mindful Monday has arrived and I am so excited to share another Mindfulness tool with you. With Thanksgiving around the corner, I wanted to introduce you to mindful eating. READ MORE


 


Mindful Monday Series in 1 Week



I am so excited to reboot our Mindful Monday 8 session series! Our last round of the series brought so much to our community. Here are some of the comments from people: READ MORE


 


Mindful Monday Sample!



How have you been handling the change in seasons? Curious how you can more smoothly ease into our shorter days? I am so excited to share a little taste of peace and serenity with gentle awareness through Mindfulness! READ MORE

 


What Is Mindfulness?


Are you finding yourself more and more frazzled? Easily reactive without knowing what set you off? Or are you having a hard time focusing on what you’re trying to do? I have great news! You can find simple ways to get yourself feeling more focused, alert, calm, and ready to just be in the moment! Mindfulness can be learned by anyone. I have seen this transform many people’s lives in a matter of a short few weeks. READ MORE

 


10 Benefits of PMR


We looked at a great way of reducing tension and getting your body and mind relaxed with an introduction to Progressive muscle relaxation. Now, let’s extend those great benefits with some additional ones! READ MORE

 


What Is PMR?

Have you been carrying tension in your body? Instead of having your muscles hold your stress, give them some relief! Sometimes shifting our tension can bring deep relaxation. Use Progressive muscle relaxation to help make the switch. READ MORE

 


Do I Need Treatment for PTSD? Part 2

A basic overview of PTSD was covered in Part 1 of this series. Today, I’ll give you some more guidelines in considering your options for treatment. It can be hard to ask for help, but it can be harder if we don’t get the help we need when we need it. READ MORE

 


Do I Need Treatment for PTSD? Part 1

PTSD (posttraumatic stress disorder) is a mental health problem that some people develop after experiencing or witnessing a life-threatening event, like combat, a natural disaster, a car accident, or sexual assault. It’s normal to have upsetting memories, feel on edge, or have trouble sleeping after this type of event. You may find it hard to do normal daily activities, like go to work, go to school, or spend time with people you care about. READ MORE
 


Goddess Curriculum Group: LAST CHANCE!

This week is our last chance offer to enroll in our innovative support group for women grappling with the aftermaths of a trauma. If you have been in an overwhelming situation that you left you feeling helpless, suffered a major accident, or have a history of sexual/physical violence, talk to me to see how this group can help you feel “unstuck” and get your life back. READ MORE


Looking for a way to slow down the overwhelming thoughts and feelings so you can bring your life to where you want it to be?
Try it with my free Mindfulness toolkit here to get back on track and have the relationships you want, feel calm and centered, and create your life of celebration!

Get It Now!