Small Tweaks That Will Make A Difference In Your Life - Karma Gaia

 

1. Make your bed: 1 minute

Every morning make your bed to your own satisfaction, the white duvet perfectly aligned and pillows nicely plumped in my case. Eliminate any clutter from your bedroom to create a peaceful retreat. Having accomplished and managed something as soon as you get up sets the stage for you to maintain control over the course of the day.

2. Block one nostril: 10 seconds

We breathe quickly and shallowly when we are nervous. Our speeding minds have to settle down as we breathe more slowly. Closing one nostril with a fingertip can be helpful; this causes us to breathe half as quickly as usual, much like when we have a cold. You can only breathe in the present, so it’s the best way to be calm and centred. Think about anxiety – you worry about the future, you regret the past. Breathing keeps us in the present.

3. Be kind and practice a random act of kindness, preferably to a stranger: 1 minute

There is a very real correlation between kindness and happiness. We become kinder to ourselves and develop a more compassionate, accepting inner voice, which you can call upon to help you counteract negative thinking. Concepts consist of:

Pay a coffee forward

Smile

Say hi to the doorman, waiter, ticket collector, store worker, and barista.

Say "thank you" for being patient when you are running late instead of "I'm sorry."

When someone speaks with you, listen carefully to what they have to say. Listen not to respond, but to understand. We have one mouth and two ears for a reason.

4. Wash your hands in a new way: 1 minute

You can focus attention on what we are experiencing in the moment by practicing mindfulness, which is a non-judgmental method. The hardest thing for me to do has been to integrate this into my daily life. The solution has been to incorporate mindfulness into a routine activity: I use hand washing. I pay particular attention to the sensation of cold water, the sound of the tap, the smell of the soap. These mindful moments provide full stops amid the rush, and a reminder to slow down.

5. Use the word 'yet': 1 second

Keep an eye on your language and consider how you could phrase any claims about your own helplessness. Language alone has the ability to empower others and increase our sense of victimization. So instead of saying, 'I can’t deal with this,' say 'I can’t deal with this, yet.'

6. Learn this poem

We appreciate good times more by having experienced the bad. In fact, we would not appreciate sunnier times without living through the rainy ones. I adore how Scottish author Charles Mackay, who lived in the 19th century, conveys this idea in this poem. Every time life becomes tough, memorize and repeat this.

Oh, you tears,

I’m thankful that you run,

Though you trickle in the darkness,

You shall glitter in the sun

The rainbow could not shine if the rain

refused to fall,

And the eyes that cannot weep are the

saddest eyes of all.

7. Adopt an appreciation pause: 3 seconds

This is about appreciating those you wouldn’t routinely thank or notice in the busy rush to get things done. It could be the person at the till who serves you lunch, the office cleaner, the teacher who helped you solve a problem after class, a doctor who worked out why you haven’t been feeling well or the police officer patrolling your neighbourhood.

Just take a moment to consider all the people in your life who, while they are undoubtedly just going about their daily business, you may have forgotten about or taken for granted.

Think about how our lives would unravel without these people who take care of our environment, communities, education, and health. Maybe you will remember to thank them in the future. Although taking an appreciation pause is intended to help you pay attention to those you don't know well, it also benefits close friends, family, and long-term partners—people we frequently forget about! Take one last moment to consider them as well, and silently thank them in your mind.

Brave Healing Journal Book Club by Carol Schulte

 

I would love to share this phenomenal journaling club with everyone.  Last week I was honoured to meet the lovely Carol Schulte as she was starting her 3 week workshop at the Women's Centre of Halton (Oakville) called Find Your Brave- A 3 Week Healing and Empowerment Experience.  She is extremely inspiring as she shared her story with our group.  She has such a positively contagious demeanour and attitude about life that she shared with us. She had us snapping our fingers throughout her workshop.

You can see in the picture above the Journal Book that Carole wrote and we were all given a free copy.  I must say I am someone who generally speaking loves reading and writing.  I will also say that unfortunately lately it is hard to find the energy and motivation to be able to do these things the way I used to.  However I can say that her journal is quick, to the point and takes only a few minutes to complete on a daily basis and I am happy to report that I make time to work on my journal every day-just a few minutes to pause and make time for me.

I want to share with all of you her free Brave Healing Journal Book Club.  

I highly recommend this and believe you will not be disappointed. 

Here is the link to her online club: 

https://www.bravehealingjournal.com/bravejournal-bookclub

• When: Thursday May 16, May 23, and May 30 at 12 - 1pm EST

• Includes: Weekly journal prompts, affirmations, and brave action challenges

• Connect: Engage with a supportive community of like-minded women

And yes ladies I must brag, Carole signed my journal :)

Here is the link if you wish to purchase her journal  https://www.bravehealingjournal.com/

Coping with Low Self-Esteem -Karma Gaia

 

Coping With Low Self-Esteem

If you suffer from low self-esteem, it may be comforting to know that you are not alone. Fortunately, those struggling with negative self-images can develop a more positive outlook through counseling, challenging negative self-talk, and acknowledging their strengths.

Here are some useful suggestions for raising your self-esteem:

Consider how past experiences impact lack of self-worth: Recognizing possible reasons for poor self-esteem is the first step toward long-term improvement. You have the power to overcome these obstacles and boost your confidence. Think about your strengths, skills, and abilities: To break out of a negative perspective, consider your positive values and strengths. Making a list of these qualities can assist in creating and maintaining a positive self-image. Seek advice and reassurance from loved ones: When you find yourself at a loss for positive traits, ask your loved ones what they find admirable in you. The qualities you have undervalued or disregarded can surprise you. Pretend you are talking to a family member or friend: Would you talk to people the same manner that you talk to yourself? You may realize how poorly you treat yourself when you think about saying negative things to people you love. Challenge negative self-talk: Just like brushing your teeth, your self-talk has become second nature to you. Turning the tide on low self-esteem can be achieved in part by challenging negative self-talk. Stop comparing yourself to others: If you automatically make comparisons, it can be difficult to overcome them. But you can refocus on the special and lovely qualities of your personality by slowing down the process and being present. Stay physically active: Exercise is an external action to reinforce the idea you deserve to be healthy. Work on being assertive: Speaking out for oneself will foster compassion, resilience, and self-assurance. As you express your demands, allow yourself to acknowledge and embrace the fact that everyone deserves respect and assistance. Identify your triggers: You may set limits and treat yourself with grace in trying times by being aware of what brings on your low self-esteem. Surround yourself with positive people: Negativity and viewing the worst in people and circumstances are the lifeblood of low self-esteem. Having a positive support system around you can help you see things differently in life. Accept compliments: Hearing a new narrative from others can help you challenge negative internal beliefs. Be patient with yourself: It takes time to develop and maintain self-worth. Knowing that you are moving in the correct way, concentrate on what you can do to get better right now.

Boundaries

 

Get Out Of A Shame Spiral-from Karma Gaia

 

What Is It?

Shame spirals are a particular type of negative emotion that can be very destructive. They are sometimes brought on by a sensation of embarrassment or unworthiness. The guilt leads to emotions of worthlessness, which in turn lead to greater shame and isolation. This downward spiral can be very difficult to break out of without help.

Shame triggers like rejection, failure, and disconnection can set off shame spirals. They often stem from feelings of perfectionism and anxiety.

How to Recognize a Shame Spiral

It can be challenging to identify shame spirals, particularly if you already frequently experience negative feelings toward yourself. There are a few distinct indicators, though, that can point to the fact that you are now experiencing one. They include:

Feeling intense shame and humiliation Feeling like you are worth nothing Feeling isolated and alone Difficulty regulating your emotions Acting out in destructive ways

Steps to Break the Shame Spiral

There is no one perfect approach to end a guilt spiral, as each scenario is unique. However, there are a few general steps that can be beneficial.

1. Acknowledge Your Feelings

First, you have to recognize what you’re feeling. It can be difficult to even recognize that you’re spiraling if you’re used to talking down to yourself often. You may also be tempted to simply ignore the feelings you’re having. Recognizing what’s happening with your emotions, and acknowledge that you need to make a change in your behavior to stop the negative train of thought.

2. Talk to Yourself Like a Friend

As strange as it may seem, speaking to yourself in the third person can assist you in breaking the pattern of unfavorable self-talk. We’re often lot tougher on ourselves than we are on our friends or even strangers, so imagine you’re talking to or about a friend instead of yourself. Recognize how you would extend them mercy or forgiveness for their misdeeds, and try to apply that same sentiment to yourself.

3. Get Grounded

This means that you need to get out of your head and into your body. One way to do this is to focus on your breath. A common exercise is to inhale for four seconds, hold for four seconds, and exhale for four seconds. Repeat this a few times until you feel more grounded.

To help you focus on what's going on around you rather than the thoughts inside your head, you can also try describing or observing your surroundings or the physical sensations you experience.

4. Get Support from Someone You Trust

One of the primary causes of shame spirals is isolation. According to well-known author and researcher Brene Brown, shame cannot endure when your thoughts are shared with others because it relies on privacy.

Make contact and establish a connection with others. Your support group could consist of friends, family, a support group, or a therapist. Regardless of who you choose to confide in about your feelings, they will probably be able to help you break the cycle by introducing new ideas, helping you see your thoughts more clearly, and helping you be kinder to yourself.

5. Take Action by Serving Someone Else

This step may seem counterintuitive; after all, when you’re in the middle of a crisis, it’s hard enough to take care of yourself, let alone other people. However, serving others is one of the best things you can do to change your attitude and thoughts if you find yourself stuck in a negative self-talk loop.

Serving others encourages us to be loving toward others, express gratitude for what we have, and engage in physical activity—all of which are the antithesis of being mired in self-pity. Even in extremely difficult circumstances, if you can find little ways to show kindness and serve others, it can have a significant effect on your mental health.

Healing From Past Relationship Trauma-from Karma Gaia

 

In the life of someone who is healing from a toxic relationship, trauma can cause havoc. A traumatized person tends to experience intense emotions. They tend to withdraw from society. Even those who they have trusted in the past may prove difficult to trust for many traumatized individuals.

When Does Relationship Trauma Occur?

Relationship trauma is not solely caused by physical assault. Additionally, emotional and psychological abuse may be the cause, and this may include:

One partner purposely humiliating the other One partner making degrading comments about the other in private or public The abuser constantly criticizing the other person One partner making the other partner feel guilty for things that aren’t their fault One partner trying to control the other’s life by telling them what they can and can’t do.

Symptoms of Relationship Trauma

A common trait of relationship trauma is low self-esteem. A traumatized person may apologize excessively, have unwanted or obsessive thoughts, and may have trouble concentrating and focusing.

Here are a few typical indicators of relationship trauma.

Unwanted and recurring flashbacks to horrific events Feelings of shame or guilt Sleep disturbances and nightmares Trust issues Feelings of suspicion. They often carry the burden of the past and are hypervigilant when interacting with people

Tips to Let Go of the Past

These are a few strategies for releasing the bonds of trauma.

Make a commitment to let go: Acknowledging that the past cannot control the course of your life and resolving to let go of the past is the first step towards letting go. Feel the emotions: Memories of past events might arouse strong feelings and thoughts. Feel these feelings instead of suppressing them so you can figure out what went wrong. You can talk to your therapist or a friend about your feelings. Get help: It seems reasonable to pursue individual counseling if you are unable to break free from a negative mental pattern on your own. Giving traumatized individuals the tools they need to deal with overwhelming thoughts and emotions is the primary goal of counseling. Engage in mindfulness: Learn to focus on what’s happening in the present. Strive to be happy in the little things in life, schedule time for the important things, get outside more to spend time in the great outdoors, and incorporate meditation into your daily routine. Think before reacting: Before reacting to a situation, take a moment and think of the consequences of your action. You will eventually get the hang of this, but it will require some practice.

Food Resources-Milton

 

Free Meals in Burlington

 Free meals for those who need help also for those who are living alone and would like to socialize all are welcome, including bringing your children

Tuesday. 6 pm Open Doors Community Dinner (https://halton.cioc.ca/record/BTN4871) at St Christopher's Anglican Church, 662 Guelph Line, 905-634-1809

Wednesday. 11:30 am, 1st, 3rd and 5th Wednesday of the month (Oct-May) St Luke's Anglican Church Community Lunch (https://halton.cioc.ca/record/BTN5012) Parish Hall 1382 Ontario St

Thursday • 11:45 am-1:15 pm Next Door Social Space Lunch (https://halton.cioc.ca/record/BTN0009), 650 Plains Rd E

• 12 noon Open Doors Seniors Lunch (https://halton.cioc.ca/record/BTN4871)

at St Christopher's Anglican Church, 662 Guelph Line, 905-634-1809

Friday. 12 noon-2 pm Friday Hub & Lunch (https://halton.cioc.ca/record/BTN4845), Wellington Square United Church, 2121 Caroline St, 905-634-1849

Saturday . 9 am-11 am Next Door Social Space Toonie Breakfast (https://halton.cioc.ca/record/BTN0009) 650 Plains Rd E. It is in the same plaza where Lord Nelson is; it's easier to find it that way.

The ones that say seniors lunch they welcome everybody not just seniors if you’re hungry or struggling come and join there’s always room for one more; children are welcome. It’s also a good socialization if you are living alone.

Coping Skills

 

CMHA for May

 

FYI: Online Self-Esteem course

 

Healthy self-esteem is thinking about ourselves and our worth in a balanced way. Join us online for this 6-week workshop to learn how to develop realistic expectations, balance our self-evaluations, and engage in helpful behaviour to promote and maintain healthy self-esteem.

To register contact cope@communitycaredurham.on.ca

How to Find - Food Banks & Community Meals-Burlington

 This listing summarizes the day-by-day open hours for all food and meal programs in Burlington

• food banks usually have a wide selection and stock of items, food cupboards/pantries may have a smaller number and selection 
• some may require proof of residency or income, see each listing for details
• all community meals are free, open to everyone and drop-in, unless otherwise specified

Here is a link with more info

https://www.hipinfo.ca/record/BTN4941

This link has more info for locations for Burlington and many other cities

https://www.hipinfo.ca/results.asp?CMType=S&CMID=Select+a+Community&GeoLocatedNearAddress=&GeoLocatedNearLatitude=&GeoLocatedNearLongitude=&GHID=13070

Community Resource - ADAPT Overspending, Gaming and Technology Workshop -Registration Required

Sharing resources from our community neighbor ADAPT that may be of interest to you or someone you know.

A virtual workshop on Overspending.

A virtual workshop on Gaming.

A webinar on Technology and Social Media Over Use.

Feel free to share.

All the details, including registration can be found on the attached flyers.

Kindly contact ADAPT directly with any questions you may have.

CMHA, Halton - Structured Relapse Prevention Virtual Workshop May

 

Hello everyone,

CMHA, Halton continues to offer a wide variety of workshops that may be of interest to you or someone you know 16 years of age and over. Kindly share as you see fit.
Making you aware of an upcoming 4 week workshop facilitated by our CMHA registered nurse and case manager around substance use and mental health.
Registration is required and there will also be a screening appointment by the facilitation team to ensure this is the right fit for you.

If this is of interest to you or you have questions, feel free to email srp@cmhahrb.ca

Self Esteem-from Karma Gaia

 

DID YOU KNOW?

What is the root cause of low self-esteem?

The root cause of low self-esteem often lies in our past experiences. It can come from negative feedback from others, like criticism from family, friends, or teachers. Sometimes, it’s the result of not meeting our own or others’ expectations, or experiencing failure, bullying, or discrimination. These experiences can lead us to believe we’re not good enough, which deeply affects how we see ourselves. Understanding these root causes is the first step towards healing and building a healthier self-esteem. Self-Esteem Boosters Self-esteem and confidence are the keys to positivity, so let’s look at a few steps to build self-esteem and confidence today: 1. Affirm yourself Being aware of your thoughts is one of the best strategies to boost your confidence. Did you know that the average human has up to 70,000 thoughts a day and most of them are negative? Begin by recognizing your negative thoughts as soon as they come up; picture them as weeds that need to be carefully taken away. Replace them with positive affirmations that resonate with your true desires and goals. To combat thoughts like "I can't do this," for instance, instantly respond with "I am capable and strong, and I can tackle challenges." Develop an attitude of gratitude by thinking back on things for which you are grateful every day. thankfulness automatically draws your attention to the good things in your life and in yourself. 2. Remind yourself of your positive attributes How well do you listen? Do your friends come to you when they need wise counsel? Maybe you're an amazing dancer, or maybe you just have the most gorgeous eyes? It's possible that you've ascended the business ladder or that you manage your house with military efficiency! Do you think you might be a singer or an artist? The point is that each and every person on the planet has a myriad of amazing personality traits, yet it's simple to forget who they are. Make a list of what you’re good at (keep focussing on positive thoughts) and add to that list every time you remember something you know you do well or something about you that others appreciate. Place that list in a visible location, and go through it if you're feeling self-conscious. 3. Be good to others You feel good about yourself when you're kind to other people! So, pay a stranger a compliment, offer to help a friend or just do something small like make a cup of coffee for a busy colleague. Receiving appreciation makes you feel good since you know right away that you've made someone else's day better. Do you recall the pleasant feeling you get when someone performs you a favor? When you know you’ve made someone happy, you feel fantastic! 4. Take some exercise It's challenging to go to the gym sometimes! Not only is time precious – filled up with work, family, friends and chores, for lots of people, the thought of exercise is enough to send them running in the other direction (pardon the pun). But, exercise is a great way to decrease stress and is necessary to release those feel-good hormones once more. Working out improves your self-esteem, and if you visit a gym, you'll also benefit from the social interaction and sense of community that comes with being surrounded by people. Self-care includes exercise, which is essential for everyone to undertake in order to feel good. Even if you're not into weightlifting or the step machine, taking a 20-minute daily walk outside will help you feel lighter on the inside. 5. Show yourself some love In keeping with the idea of exercise as self-care, you cannot develop confidence if you do not take care of yourself. Self-care is very important and can involve many various activities, such as giving oneself conscious kindness or indulging in an opulent bubble bath with candles. Schedule time for the activities you enjoy doing; watch a pleasant movie with a close friend; spend time with your family; or read a book that promotes optimistic thinking. Boost your confidence by buying a new top that you know suits your colouring. Building confidence and self-esteem begins with feeling good about yourself.

Steps To Self-Care-from Karma Gaia

 

1. Take a Deep Breath (Or Several)

Let’s start slow. Living a life that includes deep breathing is essentially what it is to be human. We breathe in and out throughout the day, but a little intention can make the process more profound, promoting physical well-being and rapidly quieting an anxious mind. Breathing provides oxygen to every part of the body, which can rapidly calm the nervous system. Breathing is free, and you can't leave your breath at home. You can do it anytime, anywhere! Why not make advantage of the instrument that you have?

2. Rethink Social Media

We are all born with the knowledge that an unhappy mind does not result from continuous scrolling. If you have the freedom and willpower, you can solve the problem by removing the apps for a certain amount of time or forever. And while many of us must remain somewhat bound to our feeds for work purposes, there are practices that can make the apps a more positive place to be. Set screen time limits and unfollow profiles and content makers that make you feel stressed out right away.

3. Grab Your Journal

Maintaining a journal can aid in stress reduction, mental clarity, and the creation of a schedule for your day and emotional terrain. Writing in your gorgeous notebook also helps you become more self-aware and is a great way to cultivate thankfulness, which is a habit that not only builds resilience but also stronger relationships and is associated with a reduction in stress, anxiety, and depression.

Make a note of the things you say to and about yourself in your journal. The use of supportive and comforting self-talk is key for letting go of self-judgment, silencing your inner critic, cultivating self-compassion, and reducing anxiety. To put it briefly, ensure that both your notebook and your mind are safe places.

4. Prioritize Rest

Like breathing, rest is essential to being human. By giving your body adequate time to recover and cleanse, getting enough sleep lowers your chance of illness, injury, and problems. The majority of us have discovered the hard way how much mood and mental health (and function) may be enhanced by getting a decent night's sleep. By getting enough sleep, we restore our energy and improve our cognitive abilities, which equips us to face obstacles head-on and emerge stronger.

5. Do Something You Love

Self-care activities don’t have to be unfamiliar to be effective—often, simply making time for a hobby that lights you up is all that’s required for a mental health boost. The activity itself doesn't matter as long as you genuinely enjoy it. She lists knitting, cooking, gardening, and puzzles as examples. The perfect activity is one that is simple, enjoyable, doesn't require a lot of time, and helps you forget about your problems. It might literally be anything that helps you decompress.

Programs at Libraries in Burlington

 Check out this link below for programs for Adults at the Burlington Library

https://attend.bpl.on.ca/events?t=Health+%26+Wellness&r=days&n=45&utm_medium=enews&utm_campaign=December+ENews

Just Breathe Drop-in

Thursday, April 18: 10:00am - 11:00am

 Central - Centennial Hall

AGE GROUP:   ADULT

EVENT TYPE:  HEALTH & WELLNESS

Practice present-moment awareness

Newcomer Conversation Circle

Monday, April 22: 6:30pm - 7:30pm

 Alton - Program Room

AGE GROUP:   ADULT

EVENT TYPE:  HEALTH & WELLNESS, CULTURE, HERITAGE, NEWCOMERS

Speak English with confidence

Just Walk

Wednesday, May 01: 10:00am - 11:00am

 Tansley Woods - Fireplace

AGE GROUP:   ADULT

EVENT TYPE:  HEALTH & WELLNESS

Join us for our walk & talk health program

Caregiver Mindfulness & Self-Compassion

Wednesday, April 24: 5:30pm - 7:30pm

 Central - Centennial Hall

AGE GROUP:   ADULT

EVENT TYPE:  HEALTH & WELLNESS

With music therapist Avalon Harris, of the Carpenter Hospice

Types of Somatic Therapy

 

Types of Somatic Therapy

Somatic Experiencing: This form of therapy concentrates on resolving stress, trauma, and shock-related bodily symptoms. During this therapy, you will learn to release built-up bodily sensations in a safe space so that it no longer becomes a trigger for you.

Eye-Movement Desensitization and Reprocessing (EMDR): In the context of EMDR therapy, participants are encouraged to briefly recall traumatic events while directing their attention to an external stimulus, such as lateral eye movements. Allowing the mind to recover from psychological trauma in the same way that the body recovers from physical trauma is the objective of this method.

Hakomi: This therapeutic approach heals the body and mind through the practice of mindfulness, which involves being aware of one's internal state and surroundings. Throughout the entire session, you remain in a state of mindfulness to help you recognize and work with emotionally-charged material.

Neurosomatic Therapy: With neurosomatic therapy, the hidden sources of tension and physical pain in the nervous system, skeletal system, and soft tissues are identified. The tension and discomfort are subsequently alleviated and resolved through the implementation of posture work, massage, and exercises.

Sensorimotor Psychotherapy: By integrating psychotherapeutic principles with Hakomi method techniques, sensorimotor therapy aims to facilitate a re-experiencing of a particular traumatic event while subsequently altering its resolution. The objective is to provide you with a sense of closure.

Equilibrium Oakville-Meetings every second Tuesday

 Topic: Prospering Through Mental Health: Fostering Wellness After First

Episode Psychosis

A peer mentor shares her experience from hospitalization as a teenager, to striving

for self-actualization and living in hope as an adult. 

She is now working in the First Episode Psychosis program at Halton Healthcare helping others.

“If we take one step, we will be one step ahead. 

If we take another step, we will feel good. 

And if we take another step, we will start to get better as we keep going. 

The question becomes, what if we keep going? 

This is the power of hope.”

Presented by Kayleigh Robertson, York University student and Certified Peer

Mentor in the EPION Phoenix Program at The Oakville Trafalgar Memorial Hospital.

Please join us.  7:00-9:00 pm doors open 6:45 pm

Evangel Pentecostal Church

1450 Rebecca St. Oakville

across from Hopedale Mall; parking & entrance on east side

FREE admission

For more information

www.equilibrium-oakville.com

Mindspring Mental Health Alliance

 In case any of these webinars may be of interest to anyone.  Feel free to check these out and sign up for any that you may want to learn more about!

NEW APRIL WEBINARS

Special Issues in the Preteen Years, Understanding Social Anxiety, Loneliness, Grief, Postpartum Depression, PMDD, 
Creating Positive Connections in Discipline,
and much more

As always, these events are absolutely free & everyone is welcome!
Attendance certificates provided at no cost

https://www.mindspringhealth.org/get-involved/webinars-and-events