March 17, 2019

Using Self-Compassion to Increase Resilience

Posted in Compassion, Mindfulness, Self Image, Well-being tagged , , , at 3:39 pm by kellyfdennis

sunset hands love woman*

Saturday, April 13, 2019 from 9-11am. Counseling office: 304 N. George St., Millersville, PA

Resilience is the ability to recover readily from adversity. This 2-hour workshop will help you create more adaptive coping strategies, create the shifts that can change your behaviors, and help you learn how to rewire your brain thereby increasing your resilience.

In this workshop you will learn self-compassion strategies to help you:  Manage stress more effectively; heal toxic shame and rewire the inner critic; strengthen and foster resilience; deal with feelings of anxiety, depression, loneliness, and guilt; come to more clarity with decision making; prime your brain for learning and growth

Each session will be a combination of practice, lecture, and group discussion. Each session is taught in a supportive environment with no more than 8 people.

Kelly F. Dennis MS LPC is the Facilitator.

Contact Kelly@kellyfdennis.com to reserve your space.  Cost: $75.00

*Photo by Stokpic on Pexels.com

November 28, 2018

Managing Stress With Self Compassion

Posted in Compassion, Mindfulness, Self Image, Well-being tagged , , , , , at 9:55 am by kellyfdennis

cornandcloudssideSaturday, January 19, 2018 9-11am

Counseling office: 304 N. George St., Millersville, PA

In mindfulness meditation, individuals strive to cultivate a greater awareness of the present moment. By increasing their mindfulness, participants in this stress management workshop aim to reduce their overall arousal and emotional reactivity and to gain a deeper sense of calm.

This workshop also adds the component of self compassion in the management of stress. Self compassion is being aware in the present moment when we are experiencing moments of fear, confusion, inadequacy and other similar stressors, and responding to those feelings with kindness and understanding.  This practice helps in letting self-instilled stressors go, and brings you kindly to focus on the present moments. Highly recommended for those that tend to lose self-focus to past and future possible stressors.

In this workshop you will learn/experience:

-How to make stress your ally

-What is lovingkindness and participate in a lovingkindness meditation

-Breathing Space Meditation

-Gratitude, the antidote for stress

-How to cultivate self appreciation

Each session will be a combination of practice, lecture, and group discussion. Each session is taught in a supportive environment with no more than 15 people. The sessions are open to all ages, backgrounds, and religions.

Kelly F. Dennis MS LPC is the Facilitator. Contact Kelly@kellyfdennis.com to reserve your space

Cost: $75.00

 

November 5, 2018

Mindful Self-Compassion Workshop

Posted in Compassion, identity, Mindfulness, Self Image, Well-being tagged , , , , , at 7:32 am by kellyfdennis

background beautiful blossom calm waters

Photo by Pixabay on Pexels.com

(Each of these workshops is different from the previous one)

Saturday, December 1, 2018 9-11am @ Counseling office: 304 N. George St., Suite A, Millersville, PA

This 2-hour workshop will help you learn the skills of self-compassion so you can respond to difficult times in your life with kindness and care.

You will learn how to:

  • Practice self-compassion and kindness in your daily life
  • Decrease stress and anxiety
  • Motivate yourself with kindness rather than criticism
  • Handle difficult emotions with greater ease
  • Support yourself during those times when you suffer, fail, or feel inadequate.
  • Appreciate yourself

A large and growing body of research, much of it conducted by Dr. Kristen Neff, suggests that self-compassion reduces anxiety and depression, enables us to develop healthy habits, and more satisfying personal relationships, makes us more resilient in the face of challenges, and improves overall wellbeing.

Facilitator: Kelly F. Dennis MS LPC: Contact Kelly to sign up, space is limited.

Kelly@kellyfdennis.com

Cost: $75.00

October 24, 2018

Mindful Self-Compassion Workshop

Posted in Compassion, Mindfulness, Self Image, Well-being tagged , , , , , at 9:14 am by kellyfdennis

 

art beach beautiful clouds

Photo by Pixabay on Pexels.com

Saturday, December 1, 2018 9-11am

Counseling office: 304 N. George St., Suite A, Millersville, PA

This 2-hour workshop will help you learn the skills of self-compassion so you can respond to difficult times in your life with kindness and care.

Self-compassion is the heart of mindfulness. Self-compassion skills help us be kind and caring toward ourselves rather than being critical and judgmental. It allows us feel connected to others when we suffer, rather than feeling isolated and alone. Unlike self-esteem, the good feelings of self-compassion do not depend on being special and better than other people; instead, they come from caring about ourselves and recognizing that we all go through difficult times and it’s only human to get distressed on occasion.

You will learn how to:

  • Practice self-compassion and kindness in your daily life
  • Decrease stress and anxiety
  • Motivate yourself with kindness rather than criticism
  • Handle difficult emotions with greater ease
  • Support yourself during those times when you suffer, fail, or feel inadequate.
  • Learn how to appreciate yourself

A large and growing body of research, much of it conducted by Dr. Kristen Neff, suggests that self-compassion reduces anxiety and depression, enables us to develop healthy habits such as diet and exercise, and more satisfying personal relationships, makes us more resilient in the face of challenges, and improves overall wellbeing.

Facilitator: Kelly F. Dennis MS LPC; Contact Kelly to sign up, space is limited. Kelly@kellyfdennis.com

Cost: $75.00

October 20, 2018

Update: self Compassion Workshop

Posted in Mindfulness, Self Image, Well-being tagged , , , , , , , at 11:35 am by kellyfdennis

aquatic bloom blooming blossomPhoto by Pixabay on Pexels.com

The first Self compassion workshop was well received. Thanks to those who attended. Self compassion is such an important topic right now, but it can be misunderstood. I think the research done by Kristin Neff and colleagues has brought to light that we will experience less depression, anxiety, stress, and a decrease in many negative behaviors if we learn to talk to and treat ourselves as we would a good friend (that’s self compassion).

Join me on my journey to offer a series of workshops on this topic. Each workshop will be unique, so even if you’ve attended one, you will benefit from the others as well.

Next up: Intro to mindfulness meditation: 11/3/18 & 11/10/18.

August 12, 2018

Why Am I Still So Depressed?

Posted in cognitive behavioral therapy, Mindfulness, Self Image, Well-being tagged , , , , , , at 2:55 pm by kellyfdennis

alone anime art artistic

Photo by Pixabay on Pexels.com

Major Depressive disorder has been identified by the World Health Organization as the most debilitating illness worldwide. There are many therapies, medicines, treatments and it still remains the most debilitating illness. One reason for this is that it seems that depression is subjectively experienced differently by each person it affects. One form of treatment that touches on most of the aspects of depression is Mindfulness Based Cognitive Therapy for Depression (MBCT).
MBCT:
•Combines cognitive behavioral techniques with mindfulness strategies in order to help individuals better understand and manage their thoughts and emotions in order to achieve relief from feelings of distress.
•Helps clients learn how to recognize their sense of being and see themselves as separate from their thoughts (inner critic) and moods. This disconnect can allow people to become liberated from thought patterns in which the same negative messages may be replayed over and over.
•During MBCT, I help the person acknowledge that even though these thoughts feel like “truths” in those  moments of feeling low, in fact they are just the symptoms of depression.
•Becoming aware, through mindfulness, that the thoughts are “just the depression voice talking” allows them to step back from the thoughts and decide how seriously they need to take them.
•Perhaps, learning to just notice them, acknowledge them, and let them go.
Schedule an appointment today to talk about using this therapy to help you to feel better!

June 7, 2018

“The Guest House”

Posted in Compassion, Mindfulness, Self Image, Well-being tagged , , , , , , at 9:06 am by kellyfdennis

brown brick building surrounded by plants

Photo by Simon Sikorski on Pexels.com

I love this poem by Coleman Barks:

“This being human is a guest house. Every morning a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor.

Welcome and entertain them all! Even if they’re a crowd of sorrows, who violently sweep your house empty of its furniture, still, treat each guest honorably. He may be clearing you out for some new delight.

The dark thought, the shame, the malice. Meet them at the door laughing,
and invite them in. Be grateful for whoever comes, because each has been sent as a guide from beyond.”

From Barks and Moyne.94

May 25, 2018

Mental Health Awareness is a Good Thing!

Posted in Mindfulness, Self Image, Well-being tagged , , , , , at 8:19 am by kellyfdennis

backlit beach dawn dusk

Photo by Cedric Lim on Pexels.com

Yoga can improve mental health in general and may help relieve symptoms of mental health disorders like depression, anxiety, attention-deficit-hyperactivity disorder (ADHD), post-traumatic stress disorder (PTSD) and schizophrenia.

Aside from its benefits for your mental health, it’s a great way to stretch and strengthen your muscles.

Mental Health America partnered with Annie Shiel, yoga instructor and co-founder of True U —an organization that empowers teens through yoga, true talk, and mindfulness—to show you two short yoga routines.

Go ahead and tell us about your yoga experience.

February 7, 2018

Inner Critic

Posted in Mindfulness, Self Image tagged , , , , , at 4:49 pm by kellyfdennis

Kellysmile1The harsh internal critic was called the “pathological critic” by psychologist Eugene Sagan to describe the negative inner voice that we all possess.  I call her the “nasty girl that lives inside my head”.  Gender is a moot point, though, the pathological critic can take on either gender.  Therefore, your harsh internal voice may be a “nasty guy” if you are male. I’ll use female pronouns, but these principles apply to any “nasty” voice regardless of gender.

The thing about this nasty girl is that she thinks she’s being helpful. She seems to assume that if she beats me up enough, I will change my ways! That doesn’t usually happen, though. I tend to just feel crappy when she is saying nasty things to me. I have found it very  helpful to recognize when she’s “talking” and acknowledge her existence and what she’s “saying” by telling her, “Thank you, I hear that you think I’ll mess up that thing I’m working on, if I don’t try harder; but really, I’ve got this, thanks anyway.” Then I move on and shift my thinking. I  might have to do this several times in one hour depending on the situation!

Recognizing the difference between your own wise “voice” and the irrational nasty “voice” can be a little dificult at first. That “voice” has probably been in existence in your mind for a long time. Mindfulness can be very helpful in beginning to separate out what is the “wise” person “voice” and what is the “nasty” person “voice.” I have recently put up two videos on my You Tube channel that begin to teach the basics of mindfulness mediation. While they are not targeting the nasty and wise voices specifically, they do help you to get in touch with what’s happening in your mind and body and take you out of autpilot.

Don’t forget to subscribe to my channel to get access to all the content from past uploads as well as future uploads which will include a “Wise Voice” meditation.

Be Well and Have A Wonderful Day!

January 23, 2018

Beauty

Posted in Self Image tagged , , , , , , , at 8:54 am by kellyfdennis

Discover a New Day logo smallThe person across from me asks, “Am I attractive? What do others think of me?”

I respond, “What do you think of yourself?”

The person sitting across from me doesn’t know how to respond.  She is so accustomed to assessing herself upon others’ reactions that she doesn’t know the answer to the question.

I say “society says you must be thin, young, vivacious.”

She responds, “that’s right, people will accept me if I am those things.”

“Really?” I ask.

Beauty…the true campaign website has this to say about it:

“What you believe about your identity has a direct correlation to what you believe about beauty. For example, if you believe our culture’s message that says your identity is defined by your outward appearance, this belief will likely lead you to focus on what you can do to change, alter or ‘perfect’ your outward appearance. Or perhaps, it will lead you to give up on taking care of your body altogether – the images presented in the media too difficult to even try measuring up to. Ironically, the frustration, disappointment, anxiety and emptiness that accompany such pursuits are quite the opposite of true beauty. 1

Our culture teaches women that beauty is skin deep.

But it’s not…

Beauty is an inner quality. Character, Temperament, Love…

To experience true beauty is to live a life that embraces and expresses the beauty and goodness of life itself.

I think you’re beautiful.

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