Creating Space

We need to create space in our minds, in order to rest our minds , on a regular basis.

I’ve been reading and studying a lot about adrenal exhaustion lately, and am thinking many, many people are affected these days.  The continuously elevated stress levels, ongoing mental chatter and inattention caused by being “plugged in” to technology around the clock all contribute to a sense of feeling overwhelmed by day-to-day life.  One of the ways to counter this is to take a break and get outside in nature.  Engage with the senses, see the sights, listen to the sounds, smell the smells – of the woods, the mountains, the beach.  Notice the experience of feeling grounded with each step you take, of being connected to the earth, connected to something much bigger than problems or negative thoughts.

Also helpful is to remember the breath, one of your most powerful antidotes to stress and rumination.  Breathe in and out through the nose, being mindful of each inhale and exhale.  Try to take several “breath-brakes” every day.

If you’re noticing signs/symptoms of depression and/or anxiety, it may be helpful to speak with a professional.  Please reach out with any comments/questions, and feel free to give me a call at 704-771-6251 for more information.


Depression and Habits

Good Morning!  I came upon these simple tips to help manage depression.  Please have a look, they are very useful.  Take care & have a beautiful day!

Habits to avoid:

Bad habit #1: Lack of exercise.  It may sound trite, but exercise is incredibly important for both your physical and mental well-being.  When you’re feeling depressed, the last thing you may want to do is get up and move.  As a matter of fact, it can take a monumental effort to do so.  But staying holed up in bed or planted on the sofa is not a good idea.  You need all the “feel-good” brain chemicals you can get, and exercise, even simply walking for 40 minutes a day, boosts the activity of dopamine and serotonin.

Bad habit #2:  Not getting enough sunlight.
Nature has supplied us with many natural mood boosters and sunlight is one of them.  Sunlight exposure triggers the brain to produce serotonin, which decreases anxiety and increases feelings of well-being.  It also helps keep our body clock in check so that bio-rhythms and sleep are in sync.

Bad habit #3:  Improper diet.  Certain foods are known as “brain food” because they contain omega-3 fats essential for healthy brain tissue.  Since the body can’t manufacture these fats on its own, we have to get them from the foods we eat.  The problem is that most of us don’t eat enough omega-3s, and this deficiency can leave the brain susceptible to the onset of depression.  Coldwater fish, seafood, and wild game are excellent sources but many people find taking a supplement is the most efficient way to get the proper dosage. 1000 mg of EPA, an anti-inflammatory form of omega-3, is a popular supplement form.

Bad habit #4:  Poor sleep habits.
When you deprive yourself of sleep on a consistent basis, you’re setting yourself up for the onset of depression.  In order to get the recommended seven to eight hours of sleep a night, you may have to set up a routine and stick to it.  Don’t watch TV, use your laptop, or read in bed. The bed is for sleep and sex.  You may need to stay away from caffeine so you’re not overstimulated.  And finally, keep your bedroom cool and dark to promote restful sleep.

Bad habit #5:  Isolation.  Avoiding family and friends is one of the worst things you can do when life’s stressors get you down.  Research shows that a strong social network can dramatically slash the risk of developing depression. Being close to the important people in your life actually alters your brain chemistry so that stress can’t get a stronghold on your brain circuits.

Bad habit #6: Ruminating.  When you’re in the grips of depression or anxiety, you have a propensity towards constant negative thinking.  You may tend to dwell for hours and hours on negative thoughts of loss, threat, rejection, or failure.  This kind of rumination is a major trigger for the onset of depression and it’s important to learn how to stop these thoughts dead in their tracks. How?  You can try redirecting your attention towards an absorbing activity or focus on spending quality time with others.  Or you can give your bad thoughts 10 minutes of your time by writing them down, and then throw the paper away as a symbolic gesture of getting rid of the troubling notions.

Bad habit #7:  Avoiding help.  Finally, if you or a loved one is suffering from depression, it’s critical to keep in mind it can be a serious condition.  Depression is more than feeling a little blue; it can be a life-threatening illness.  If you need more support, please visit the contact page on this website and reach out to me .

Mindful Living at Baxter Village Health Center

MindfulLiving at Baxter Village – click here for more information!

Are you ready to take the first steps of your path to balance, clarity and wellness in all areas of your Wyoming 037life?  Welcome, and join me for a journey into wellness thru healing mind/body/spirit!  This is a series of 90 minute classes that delve into current findings in the field of neuroscience, nutrition, movement as medicine and of course, Mindfulness.  Together, we’ll learn useful information/tips that have practical applications in managing the continual stressors we all face in modern life.  Discover how emotions impact our lives, and how to better tolerate stressful situations, to regulate emotions and live more fully and meaningfully in the present moment.  If you’re ready for a change, to learn how to be in wise-relationship with what’s going on in your life, this series is for you.  Join me for a 30 minute Mindfulness class at 6p.m, and transition into the series from 6:30-8:00p.m.  For more information, please reach out to me at 704-771-6251.

Something to Think About

I was waiting for Firefox to finish my updates so I could get onto fb.  I don’t really like fb, more of a love/hate relationship.  I wanted to post something about what happened in Orlando last night.  Our cities feel like they’re under siege.  What is happening?  I am heartbroken by the hatred and violence that played out at a public place, where people were gathered to have fun, to hang out, recreate before Monday a.m. gets here and we all jump back into the proverbial “grind”.  Where is the love?

I just spoke with a friend, and we decided the news media should devote one day every week talking about all the good people are capable of, all the kindness and sharing and support and giving that takes place .  The stuff we don’t hear about because, well – that’s another topic.  If this happened, would it make a difference?  I’d like to think so.  In this cultural climate of so many negatives, there are so many more positives –  we’re just not hearing about them.  We must stop the violence.  Stop the hatred.  Stop the killing.  Stop the destroying each other with our words and our deeds. What we do to others we’re essentially doing to ourselves.  How about pausing to consider creating peace, with our every thought, word, deed, action? Wishing someone well silently, to yourself, when you pass them on the street.  Random acts of kindness.  Paying it forward.

Something to think about.

Just Because

Waiting on my soup to finish.  I video’d it as I created it, fun!!!  There’s something very comforting about cooking – the fire, the slicing, the ingredients, the tasting.  Very primal and grounding.  It’s not possible to cook without being mindful, unless you’re o.k. with the chance of burning something, or cutting something that was unintentional (like your finger!)

This crazy burst of creativity and confidence came over me, after a visit to the office to apologize for being rude/arrogant when a frustrating issue was STILL not resolved.  That initial response of frustration had followed the general tone of my entire weekend.  I was about to say how mostly irritating things were, but as I write this I realize – that’s what I was focused on.  The stuff that had my blood pressure up.  Not the other stuff.  Like the kindness and support of neighbors, the laughter, the connection with a new friend.  Or the absolutely liberating & life-affirming hit of positivity that came from realizing I’d made a conscious choice to apologize without ego, just to apologize.  Just because.  Because we’re all connected.  We’re all in this together.  We’re all spread a bit too thin, for different reasons, these days.

So think about peace.  Think about what’s good in your life.  About thoughts & words & deeds & actions & intentions.  And experience the power that comes with letting go.  And yes, maybe cook something.  It’s good for the soul.

Seasonal Affective Disorder (SAD)

is a type of depression that has a seasonal pattern. The cause of this disorder is not fully understood although it is thought that it may be linked to reduced exposure to sunlight during the shorter days of the year. A lack of light affects the levels of two very important chemicals that are produced by our brains: Melatonin and Serotonin. Melatonin is produced when it gets dark and makes us sleepy – it is how our body knows that we should go to sleep. People who suffer with Seasonal Affective Disorder produce much higher than normal levels of this hormone, and sleep more. Sunlight affects the production of Serotonin so as the days get shorter, we start producing less Serotonin. It’s hard to feel motivated, enthusiastic, happy and in control of our life. It also has an effect on our appetite, sleeping pattern, memory and learning ability. People with Depression, including Seasonal Affective Disorder, produce much lower than average serotonin levels. Hypnotherapy helps stimulate the production of serotonin, by creating a more calm & balanced state. “We are what we eat”, but also “we are what we think”. If we are constantly in a negative state we are more likely to feel anxious and depressed compared to when we have a more positive outlook. By creating a more positive and relaxed state of mind, Hypnotherapy helps to lift your mood, break the cycle of depression and focus on the positive aspects of your life, and to change automatic negative thoughts, so you feel more positive and in control of your life. If you are suffering with Seasonal Affective Disorder and would like to find out more about how Hypnotherapy can help you through the winter, call me at 704-771-6251 for a free phone consultation. Continue reading →

We all want to live happy, fulfilling lives.  Yet more and more people feel alone and unhappy, leading  lives that are void of meaning on deep and profound levels.  Often this manifests as insomnia,  depression, anxiety, addiction, phobias, eating disorders and more.

It is human nature to seek an integrated state of balance, and mindfulness is key.  We look for ways to improve our health, our morale, even our yoga poses.  We dream of deeply satisfying relationships and connection with loved ones. We look for something outside of us, hoping for freedom from physical, mental and emotional pain.   Yoga, hypnosis/hypnotherapy, health coaching & wellness are powerful ways alone or in combination as options for healing.


In large part many common ailments are  affected by the lifestyle choices we make on a daily, weekly, and monthly basis.  There is a direct relationship between these lifestyle choices and disease processes.  Modern life creates an almost constant state of tension.  All of this has an enormous impact on health and well-being.

With the same 24 hours in each day, we as individuals must choose how we’ll use the time we have. Ask  yourself “Is what I’m doing right now creating the best days for me?” If the answer to that question is  no, or even uncertainty, give yourself permission to feel good, to create happiness, wholeness, wellness.

Debra’s approach to treatment is grounded in a holistic perspective.  A key component of your individualized wellness plan examines stress-levels, nutrition, emotional balance, exercise, and personal spiritual beliefs. Simple changes can produce profound improvement in the quality of one’s life.  Use counseling, health- life-wellness coaching, hypnosis/hypnotherapy and yoga/mind-body psychotherapy
to create the wellness and health you deserve.