Anne B. Norton Psy.S., L.P.C. , Psychotherapist and Coach
I often encourage bibliotherapy to support our sessions.
Please consider buying and reading this book -
Loving What is
Any books by Eckhart Tolle, Rick Hanson,(neuropsychologist), Byron Katie (about facing and accepting reality to reduce your stress), or Ernest Holmes (change your thoughts to change your life)
More books to consider
The Awakened Earth Eckhart Tolle
The Art of Possibility by Rosamund Stone Zander
The ONE Thing by Gary Keller
Seven thousand Ways to Listen by Mark Nepo
Everyday Oracles by Ann Boninger-McQuade
The Dark Side of the Mind by Alba
Fail fast, Fail Often by Ryan and John Krumboltz
The Hidden Power of Kindness
The ten things to do When Your Life Falls Apart Daphne Rose Kingma
The Path by Laurie Beth Jones
We will use Byron Katie's `The Inquiry' Method. You can read her book or watch YouTube Videos (google Byron Katie, the Work) . Please download her worksheets here: www. thework.com, or download the app `'The work'
Free wonderful Mindfulness information and Meditations
These websites teach mindfulness, positive psychology, how to be happier, more peaceful, and how to about yourself or others in your life.
1,000s of Free meditations available on the app: insight timer
The paid version offers many `courses' on a huge variety of subjects. They have changed the lives of clients. Try the free versions, and then if you love them, upgrade to $60 a year version for access to all the courses.
other great sites:
- Check out some youtube meditations by `the honest guys '. Click Here for a great sleep meditation.
- http://marc.ucla.edu/mindful-meditations ( free meditations 5-15 minutes)
Learn about your feelings
- Click here to get my 'Thoughts Feeling Behaviors Triangle 'PDF I developed to help you change how you feel
- Book on Forgiving By: Desmond Tutu and his daughter Mpho Tutu
Worksheets I have developed
- Click here to get my 'Thoughts Feeling Behaviors Triangle 'PDF I developed to help you change how you feel
Quotes we may discuss in sessions:
~The seconds that pass, are ours for the taking.
We can turn them into moments that last forever~
~Its never too Late for what might be~
~What we focus on expands.~
~Whatever you can do, or dream, you can begin it.
Boldness has genius, and magic in it. Begin it Now.~
~Neurons that fire together, wire together ~
~ It's all in your head~
~Love and caring are VERBS, not just feelings ~
~For every minute you are angry, you lose 60 seconds of Happiness~
~When Life is sweet, Say Thank You and Celebrate ~
~When Life is bitter, say Thank You and Grow~.
~If a door closes, quit banging on it.
Whatever was behind it,
was not meant for you.
Consider that perhaps the door was closed
because you are worth so much more than what was on the other side~
~No matter what has happened in the past, Your future has yet to be written~
The Benefits of Journaling
The benefits of Journaling include gaining clarity, perspective, releasing, claiming, healing, problem-solving, sparking creativity, manifesting and more. The ancient tradition of journaling goes back to at least 10th century Japan. It is the most simple, pure, route to living intentionally, being fully awake for life & honoring your True Self. It can also help resolve conflicts, make decisions, resolve pain & `stuckness,' feel more motivated, & express your prayers, wishes, hopes & dreams.
Benefits of Meditation
The benefits of Meditating are many! You will experience less anxiety, depression and stress, more enjoyment of life, a more purposeful day and life, more serenity, and peace. You will learn to be being in the Here & Now, by connecting heart, body, soul, spirit, and wisdom! Meditation has also been shown to improve health – physically, mentally, emotionally, spiritually. The exact date of its origin is unknown, but archeologists & scholars agree that meditation has been around for about 5,000 years. Some call it the listening part of prayer.
If you have never tried meditation, start with just purposeful breathing. Try just 10 breaths. Do it now and then as you feel stressed. There are many free apps and can try. Taking just a few minutes a day for meditation or purposeful deep breathing is one of the best gifts you can do for yourself and those around you. Spend an hour or so looking for a meditation app or video that feels right for you.
Suggested meditations: Headspace app, The Honest Guys tubes.
Credit for the information below goes to Pamela Hayes and the Huffington Post
6 Well-Being Boosters to Kick Winter Blues by an Alaskan Psychologist
Pamela A. Hays Psychologist and Author, ‘Creating Well-Being: Four Steps to a Happier, Healthier Life’
I work as a psychologist in a small Alaskan town where winters are long and many people, including myself, experience the winter blues. With my clients and in my own life, I use and recommend the following six strategies for increasing well-being year-round.
1. Attitude of Gratitude
About four years ago, after reading a new study on the positive effects of gratitude on mood, I decided I wanted to become more appreciative of what I have. My husband Bob agreed to join me, and we eventually made it into a game in which every day we each say five things we’re grateful for, and whoever is first to remember the exercise that day goes because the second person has to think of five additional things. If you want to make this exercise a regular part of your life, the trick is to keep it interesting by adapting it in a way that works for you. Some people I’ve worked with use it in their morning devotions, others like to write their list in a journal, and some prefer to use it as a nightly mental ritual in bed before falling asleep.
Re-framing involves intentionally taking a different perspective. You’ve probably experienced such a shift in perspective unintentionally, for example, when you learn that an irritating coworker is a single parent working two part-time jobs to support her two children, one of whom has cancer. Such shifts in perspective involve thoughts such as “maybe my situation isn’t that bad,” followed by feelings of relief, gratitude, and compassion towards the other person — all of which feel better than irritation, frustration, anxiety, or anger. In its simplest form, ref-raming involves asking yourself, “Is there another way to think about this problem that would help me feel less stressed?”
3. Wise Elder
One of my favorite thought-change tools comes from the psychotherapist Yvonne Dolan, and it is called Wise Elder. It is easier to understand if you do it, so here you go:
Step 1: Think of a problem or situation that brings up negative thoughts and feelings of stress.
Step 2: Now close your eyes and imagine that you are 90 years old, with a lifetime of experiences, learning, and wisdom. When you have a picture of yourself at this older age, imagine that you are looking back on yourself and your current situation. What advice would your 90-year-old you today? Do you notice a positive shift in your feelings as you tell yourself this advice?
4. Growth Opportunity
Growth opportunity is a type of that comes from the Buddhist idea that all obstacles are opportunities for growth. With this approach, obstacles are seen as a normal part of life, to be expected and handled as compassionately as possible, with no need for the negative, judgmental thinking and behavior that make them more difficult. Growth opportunity involves asking yourself what you can learn and how you can grow from an experience, for example, the experience may help you develop a new outlook, greater empathy, or more appreciation for what you have.
5. Values Compass
When you have tried and tried changing yourself, and either the change is not happening or it is going so slowly that you feel too discouraged to keep trying, imagine your value priorities as an internal compass that keeps you motivated along the path of well-being. With this strategy, you do not ignore your own contribution to your stress, but rather, focus on the values that give you a sense of purpose, as a way to motivate yourself to keep going when the going is tough. You encourage yourself with these kinds of thoughts: Okay, apparently I am not able to change this, at least for now, so I need to accept myself the way I am, the situation for what it is, or this person for who they are. How can I live my life and make good choices despite this difficulty, in a way that fits with my values?
There are many kinds of meditation: sitting meditation, walking meditation, meditation, and yoga, to name a few. All of these various forms begin with attention to the breath. Breath is a tool in itself that connects your mind with your body. When you focus on your breath, you create a bridge that, as Thich Hanh says, allows your mind to listen to your body, creating body and mind. If meditation is new to you, start small — five minutes a day, increasing the time as you are able.
As you practice any one of these well-being boosters and begin to feel better, you may begin to notice that they contribute to the well-being of those around you too.
EXCELLENT RESOURCES SPECIFICALLY FOR TEACHERS- BUT FOR ANYONE!
Check out the following resources that address common challenges faced by educators and other helping professionals by clicking here
Coping with Stress and Burnout
Body-based practices to help us focus on the present and stop ruminating.
Six reminders to keep things in perspective, based on the popular self-help book.
Are you just having a bad day, or is it time to quit your job? Or are you in serious need of some R&R (if only you could find the time)? Answering these ten questions should point you in the right direction... or confirm what you already suspect.
This poster/infographic shows a a few important numbers to keep in mind as you 'keep calm and carry on.'
Tips for professional and family caregivers (carers), based on my family's experience taking care of my mom during her four-year struggle with brain cancer.
In this interview, I discuss how to take better care of ourselves so we can better meet the needs of our students.
"The purpose of mindfully labeling thoughts and feelings is to recognize that they’re distinct from the person who’s having them. You are not your thoughts and feelings; they come and go while you remain yourself."
This poster/infographic shows half a dozen quick ways to clear your head and take care of yourself.
Suggestions on setting limits, work-life balance, and self-compassion.
"Shallow breathing ('chest breathing') can result in a vicious cycle: We breathe shallowly because we’re under stress, which makes the body feel it’s not getting enough air... Relaxed abdominal breathing ('belly breathing') is one of nature’s best anti-stress medicines."
"Most people have a preferred tactic to avoid painful stress reactions... Becoming aware of avoiding a stressful emotion is often the first step in learning how to do something different."
Have you been feeling frustrated and burnt out? Maybe you've started wondering whether it's time to move on? Answering these ten questions should help you make up your mind.
A few strategies for dealing with the frustration that comes from feeling like we don't have control over our work.
Five teachers describe their strategies for balancing their personal lives and work commitments.
Interested in mindfulness, but not sure where to start? Or looking for some new ideas to add to your existing practice? This quick quiz will help point you in the right direction.
"The purpose of the body scan is not necessarily to relax or to go to sleep, although it can help with that sometimes. The important thing is that you stay open and curious to your body's experience."
It isn't a treat if you're not enjoying it. This chart can help you truly appreciate what you're eating by slowing down and noticing not just the flavor but also the texture, scent, color, and even sound.
Many convenient snacks aren't nearly as healthy as advertisers would like us to believe.
Here's a quiz to help you measure the strength of your mind-body connection, followed by suggestions for practices you might find useful.
A couple of tips for incorporating healthy food into a busy day.
This is probably my favorite mindfulness practice. I tend to spend too much time sitting around with my mind running in circles, and this helps get my body to move and my mind to rest.
"Changing our shape, in its many parts, can change our mood, our awareness, and what actions we’re able to take."
In this interview, fitness expert (and former kindergarten teacher) Debra Mazda gives specific suggestions for how teachers can integrate healthier eating and exercise habits into a busy workday.
Imagining what complete compassion might feel like can help us access that feeling during difficult times.
It’s uncomfortable to feel guilt or shame over something we’ve done. But instead of trying to push away these negative feelings, we can use them to avoid making the same kind of mistake again.
"Most of us have some type of behavior that’s gotten us into trouble. It could be overeating, drinking too much, using drugs, or responding with anger and aggression. Think about what triggers (causes) you to engage in this behavior... What is your plan to deal with those factors you can control? What about the ones you can’t?"
Eighteen songs about being true to ourselves and recognizing our own strengths and vulnerability.
Imagining a supportive elder can help you respond mindfully in emotionally-charged situations.
Links to More Resources such as these below are found by clicking here:
"The Compassion Fatigue Awareness Project is dedicated to educating caregivers about authentic, sustainable self-care and aiding organizations in their goal of providing healthy, compassionate care to those whom they serve."
Free personal advice, from "an online inter-generational program pairing advice seekers with a network of seniors (“Elders”) who provide empathetic, caring, and supportive advice based on their own life experiences."
measuring compassion satisfaction, burnout, and secondary trauma.
guided meditations and exercises on coping with emotions, self-nurturing techniques, and changing critical self-talk
from Greater Good
from The Guardian Teacher Network :
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