July 16, 2019

Mindfulness Meditation to Reduce Stress

Posted in Compassion, Mindfulness, Well-being tagged , , , , , , at 11:49 am by kellyfdennis

landscape photography of white mountain*

Saturday, August 17, 2019 from 9:00 am-10:45 am. Location: Counseling office: 304 N. George St., Millersville, PA 17551

This workshop is designed to introduce and practice the concepts of mindfulness and mindfulness meditation strategies in a purposeful way in order to facilitate the integration of mindfulness into your daily life.

As Jon Kabat-Zinn says, “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. It’s about knowing what is on your mind.” As we learn to create intentional present moment awareness, we begin to see changes in our lives that reduce stress. We learn to relate to our difficulties in life with more openness, compassion, and acceptance.

Mindfulness Meditation practices will include: Attention and awareness, Mindfulness of breath and body, Sensory mindfulness, Mindful movement

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. This workshop is suitable for all levels of mindfulness meditation experience.

Cost: $50.00 Kelly F. Dennis MS LPC is the facilitator. Please contact Kelly to sign up or for further information: (717) 951-0266 or kelly@kellyfdennis.com

*Photo by Julius Silver on Pexels.com

May 29, 2019

Anxiety

Posted in cognitive behavioral therapy, Mindfulness, Well-being tagged , , , at 10:06 am by kellyfdennis

person people woman hand*

The feeling of anxiety is a part of human nature. Looking for danger and negatives kept our ancestors safe. They had reasons to be hypervigilant. In our modern world, occasional anxiety is a normal part of life. You might feel anxious when faced with a problem at work, before taking a test, or making an important decision.

Anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. The feelings can interfere with daily activities such as job performance, school, and relationships.

However, being hyper vigilant 24/7 triggers the fight, flight, freeze response in our brain and body, which cause the fear center of the brain to become more reactive over time, leading to a vicious cycle of fear, anxiety, worry and insomnia. Thinking patterns of individuals with anxiety disorders are based in rumination about the past and/or apprehensive expectation (worry) about the future.

There is good news, though. Mindfulness, meditation, and cognitive behavioral therapy can help a person break out of the anxious thinking cycle and actually reverse the damage that anxiety does to the brain. It does this by helping the person focus on the present moment experience, thereby disengaging from the rumination and worry. It also activates parts of the brain that are in charge of relaxing and secreting feel good chemicals. Check out my latest You Tube video to get started on your path to less anxiety!

Be well and have a wonderful day!

*Photo by Public Domain Pictures on Pexels.com

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 14, 2018

Mindfulness During the Holiday Season

Posted in Compassion, Mindfulness, Well-being tagged , , , , , at 4:09 pm by kellyfdennis

yellow bokeh photo

Photo by rovenimages.com on Pexels.com

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. It’s about knowing what is on your mind,” says Jon Kabat-Zinn. As we learn to create purposeful present moment awareness we begin to see the changing of things in our lives that cause us stress. We learn to relate to our difficulties in life with more openness, compassion, and acceptance. Holidays can be stressful, if not difficult times for many people.

With this holiday season comes a chance for to slow down and reflect on what makes this season so special. When we choose to respond to situations with gratitude and notice the areas available for true connection with others, we can find peace under the chaos. When we practice mindfulness to the conversations we have with others in the moment it helps us connect to that which fills our hearts and minds with thanks.

In this time of festivities, shopping, gifting, we can be reminded there are ways to practice mindfulness. Slowing down during this time to appreciate the hands that have made the food, the time and effort to take to make the items we purchase, the people that are interconnected to us in the process. (newmindfullife.com)

I invite you in this season, and in our current state of our nation, to take the time to be present to others.  Give a moment of gratitude in your heart to the goodness that everyone is trying their best to offer in interaction, and see if a deeper more meaningful connection can arise to support your well-being and another’s well-being.

May you, your family, and friends live with peace and ease.

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.

October 13, 2018

Introduction to Mindfulness Meditation

Posted in Mindfulness, Well-being tagged , , , , , at 6:33 am by kellyfdennis

abstract art awareness branches

Photo by Pixabay on Pexels.com

Saturday, November 3, 2018 & Saturday, November 10, 2018

9:00 am-11:30 am

Counseling office: 304 N. George St., Millersville, PA 17551

This 2-session course is designed to introduce the concepts of mindfulness and mindfulness strategies in a purposeful way in order to facilitate the integration of mindfulness into your daily life.

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. It’s about knowing what is on your mind,” Jon Kabat-Zinn. As we learn to create purposeful present moment awareness we begin to see the changing of things in our lives that cause us stress. We learn to relate to our difficulties in life with more openness, compassion, and acceptance.

Mindfulness concepts covered will include:

Mindfulness and the scientific research

Mindfulness of the breath and body

Obstacles to mindfulness

Mindfulness with difficult emotions

Mindfulness with difficult thoughts

Mindfulness Meditation practices will include:

Mindfulness of breath and body

Sensory mindfulness

Mindful eating

Mindful movement

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.

Cost: $150.00 for 2 sessions and materials needed for the course.

Kelly F. Dennis MS LPC is the facilitator. Please contact Kelly to sign up or for further information: (717) 951-0266 or kelly@kellyfdennis.com

September 4, 2018

A Community Discussion About Depression

Posted in cognitive behavioral therapy, Mindfulness, Well-being tagged , , , at 11:28 am by kellyfdennis

woman looking at sea while sitting on beach

Photo by Pixabay on Pexels.com

Depression is a disorder that can strike anyone at any age. It strikes across all barriers, making its sufferers miserable and robbing them of joy and satisfaction. Join Kelly F. Dennis MS LPC and Millersville Community Church for a discussion of the various types of depression and how to deal with them. Kelly is a Licensed Professional Counselor with an office in Millersville, PA. She has experience in helping individuals and families work through mental health issues including, eating disorders, anxiety, & depression.

Kelly uses an approach that combines genetic, cognitive, social, and cultural factors in assessing behavior. Participants will learn about various forms of depression, including Major Depressive Disorder and Persistent Depressive Disorder. During our time together, we’ll learn how to moderate the effects of depression through mindfulness meditation, loving kindness, cognitive therapy, and breathing.

Relief from depression begins with understanding its causes and resulting behaviors. Equip yourself to cope with depression, either in yourself or in someone you care about. Our workshop will convene at Grace Campus on Saturday, September 29 at 9 am. Gather for a light breakfast in the Family Life Center before making your way to the Sanctuary for Kelly’s presentation. The workshop should wrap up around 11:00am. Admission is free, but we are asking that you register in advance by contacting Bruce Heydt at bruceheydt@gracemillersville.org, or by calling 717-872-4571.

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!

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