Thoughtful Gift Giving

I am one of the best gift givers most of my friends and family members know. I pay attention to the little details and give small, generally inexpensive, thoughtful gifts. I also give very few gifts, often a single item. This reduces waste and clutter, often re-purposing something from a thrift store or sale store into something unique and new, and leaves the recipient with no obligations to me or to display or use the gift. A gift, once given, is for the recipient to do with as they choose.

This holiday season, and going forward, I encourage you to use the Rule of 4 when giving to those that you would usually give abundantly. A child loves a pile of presents, but only plays with a few and it feels like a waste of time, money, energy, and storage to have such overkill. Give thoughtfully, and consider:

0xmas
Money Saving Sisters

Something he/she Wants

 

Something he/she Needs

Something to Wear

Something to Read

It’s good for the pocketbook, the environment, teaching people to value what they have, and keeping the place tidy.

Autumn Hahn is a Licensed Mental Health Counselor and Certified Clinical Hypnotherapist practicing at Clear Mind Group in Weston, Florida. Call 954-612-9553 for a consultation. Follow Autumn on TwitterFacebook, and Google+. Sign up for the e-newsletter HERE.

Holiday Stress by Tara Dickherber, LPC

0taThis week’s blog comes directly from Tara Dickherber, LPC, an amazing RRT® therapist in St. Charles, MO. This article was originally posted in the Women’s Power Networking blog on November 25, 2013. 

The holidays are full blown upon us. So much I have been forgetting to post here on my little blog…
Let me begin with I hope your holidays are wonderful- filled with smiles and laughter!

Let’s get real though, holidays tend to be slightly if not full blown stressful. How about some suggestions for managing that?

  1. Schedule time for yourself FIRST!! We are all different in the down time we require, but we all require some down time. Schedule that FIRST before anything else. Schedule time to just read, crochet, meditate, what ever your down time requires.
  2. Set a limit on your budget and stick to it as best you can. Believe me I get it. I have one child and I’d LOVE to spend tons of money on her this time of year; and her birthday falls in the realm of the holidays as well. I limit it though. We also have a set amount of what we spend on others and we stick to that as best we can too. (Yes I’m human, yes I break the rules sometimes too. It’s OK! Just stay out of bankruptcy when it comes to presents!!!)
  3. This is a tad too late but one thing find that eliminates most of my holiday stress is getting the present shopping done EARLY. Yep my shopping is 95% done by November. I grab things as they go on sale and as I find them through out the year. You will NEVER catch me shopping on Black Friday. That’s land me on some serious psychiatric medications. I know it’s a fun thing for some but not me.
  4. If there are some toxic relatives or friends that you will be around during the holidays limit your time with them. Keep conversations short and sweet. Keep actual face to face time short and sweet. Sometimes that means just move to another room and hang with someone else, sometimes that means shorten your time actually there.
  5. As crazy as you may think this is…lower your expectations. Due to society, the media what ever we have this idea that the holidays are supposed to be perfect and amazing. Get real! We are spending holidays with people who have their own issues and those issues come right out when around others and let’s be real here many holidays come with alcohol. Alcohol doesn’t help either. Did you ever see that skit from Mad TV’s “Lowered Expectations?”
  6. Watch what you eat and get some exercise. Seriously!! Food greatly effects our moods. And exercise creates endorphins. Endorphins make us feel better. Exercise relieves stress, less stress more tolerance for stress….it’s a win win. I possibly exercise more during the holidays than any other time. I get out and walk, if I’m out of town and there’s an in-door pool at the hotel I swim laps. I get my kiddo out with me too.
  7. That being said get outside if it’s possible!! Pet your pets. Take the dog for a walk….

There ya go…some things to ponder.

So Be Well, be Joyful!
Tara S. Dickherber, LPC

Contact Tara for a consultation at 573-754-0348. Read more at her Blog and follow her on Facebook.

Autumn Hahn is a Licensed Mental Health Counselor and Certified Clinical Hypnotherapist practicing at Clear Mind Group in Weston, Florida. Call 954-612-9553 for a consultation. Follow Autumn on TwitterFacebook, and Google+. Sign up for the e-newsletter HERE.

Nothing is Important

0imWhen we make something important we attach meaning and value to it. Often, this leads to problems. Let’s say you feel it is important to work on your thesis, to exercise, or to spend time with your kids. What if that doesn’t happen today? What if you get bogged down with other stuff and it just gets missed? In steps guilt. Guilt is how primitive mind communicates “hurry up and do that now” even when there’s a timing glitch of “there’s nothing to do because that time has passed.”

So the next day,you assign even more importance to the thing. You say “today will be different because I really need to do…” whatever it was. So today comes and you spend energy thinking about that important thing. You think about doing it, but you don’t do it.

Do you know why you didn’t do it? You got blocked. Mind blocked the action because it seemed so important that it attached a value of danger. If we have to watch out for something, then it is on our radar as a potential hazard. Mind reacts by withdrawing. Then in lumbers guilt – stupid guilt – saying “but you should have…” whatever it was. All this, even while there is no time traveling ability to go back and do the thing. Timing glitch.

If you want to achieve your goals, mind needs to be trained on how to disassociate meaning and value from things so that things have none of this false importance. This alleviates writers block, progresses you into action, lowers stress, and eliminates guilt. I can teach your mind to work more efficiently. For a consultation, call 954-612-9553.

Autumn Hahn is a Licensed Mental Health Counselor and Certified Clinical Hypnotherapist practicing at Clear Mind Group in Weston, Florida. Call 954-612-9553 for a consultation. Follow Autumn on TwitterFacebook, and Google+. Sign up for the e-newsletter HERE.

Being Calm in Depression or Anxiety

DandelionI’ve been going through a depressive episode for some months now. I’m taking antidepressants because it feels chemical, like PMS, as symptoms come on in waves. I’ve been steadily seeing my doctor and we have upped my dosage once, about a month ago. It feels relatively stable, or it did, until the election, which put me into somewhat of a tailspin.

This morning, I was watching Netflix, and began to feel as if I could not get enough breath. I knew, logically, that I was breathing and was fine. But the underlying feeling of despondency was giving me that physical feeling. It felt different than anxiety (and I’ve had just 2 panic attacks in my life time), but had similar features.

Ever the scientific-minded me, I said, “What would you tell a client who came in with this item?” Here’s my answer, and what worked to walk me through it:

  • Sensations in the body are completely normal.
  • Noticing them is completely normal.
  • The mind is working perfectly when it brings to awareness that which is potentially dangerous. That sensation seemed potentially dangerous.
  • The body is not meant to live in a state of crisis. That sensation is not dangerous. Responding to it is making you freak out. Let’s kill the response to get body out of crisis mode.
  • Right now, I am aware of a sensation in my body right now. So what?
  • Right now, I am aware of a feeling in my lungs…heart…chest…right now. So what?

Despite that the sensation exists, even at this moment, I am not longer responding to it. I am no longer freaking out. I am breathing. I am fine. I am chill. Back to Netflix.

To learn this process and self-calm during anxiety or depression, call for an apopintment at 954-612-9553.

Autumn Hahn is a Licensed Mental Health Counselor and Certified Clinical Hypnotherapist practicing at Clear Mind Group in Weston, Florida. Call 954-612-9553 for a consultation. Follow Autumn on TwitterFacebook, and Google+. Sign up for the e-newsletter HERE.

Entrepreneurs face Anxiety, Fear

0plateIn September, 2013, Inc. Magazine‘s Jessica Bruder discusses the issues that entrepreneurs face with regard to mental illness. They often suffer from depression, anxiety, attention deficit hyperactivity disorder (ADHD), or bipolar disorder. Entrepreneurs are often swept up in new ideas and bouts of creativity that are actually mania or can mirror the symptoms of mania or hypomania. When followed by doubt in their business or product, failure to see growth, failure to make certain incomes, or not achieving certain markers of success, there can be depressive feelings. If these phases cycle, it can mimic bipolar disorder, or be an expression of bipolar disorder. Anxiety is often found in the entrepreneur as he/she worries about product launch, deadlines, and if the business is “good enough” to be a hit. The tendency to jump form one part of the project to the next is often a marker for ADHD and adults with ADHD will gravitate toward work that allows them to function in time with their brain chemistry.

lionInc. Magazine‘s article uses the metaphor of a man riding a lion. Everyone looks at the man and says, “Wow, he’s so brave,” while the man is thinking “How did I get on this lion and how do I keep it from eating me?”

I can speak to many of these feelings as I’m the owner of one business, the co-owner of another business, and a published author. As someone with my hands in many pots, I understand the struggle to want to see a project to fruition while at the same time spinning all the plates on broom handles and letting none of them fall, giving proper care to each one. This is no easy task on the best of days, and some days are not the best.

To be a successful entrepreneur:

  1. Balance your life. Find time for everything. I know, I know, but there’s so much to do already! Do it anyway. Work, play, relax, exercise, eat well, drink only in moderation, feed the business monster all that it needs, and spend time with friends.
  2. Be honest. Tell your friends and family what is going on with your business. Tell them where you are struggling. Ask for support and for help when needed. Maybe one of your friends is fantastic with spreadsheets and would be willing to spend 30 minutes getting part of your project organized for you so you can be freed up for innovation. Maybe hiring a temp for a day would get your marketing caught up so fliers can go out on time. If people don’t know where you are with things, they can’t be there for you in the ways you need and may see your struggles as less than (or more than) you feel them to be.
  3. Set goals. Studies have shown that people who have realistic goals and are marking progress toward them are the happiest people. Set a long term goal and break that down into many short term goals with due dates or markers. Break those down even further so you know what needs to be done this month, this week, and today to get those goals met. Cross them off; mark your progress. Even if a deadline slips because life gets in the way, you know exactly where you are and nothing is “ruined”, just delayed. With this kind of organization, sometimes you can anticipate delays and make up time.
  4. Seek help. If you have a chemical imbalance or feel that the amount of anxiety or depression you are facing is due to an insurmountable stressor, ask for help. There are many good therapists and psychiatrists out there who can get you back on track.

Autumn Hahn is a Licensed Mental Health Counselor and Certified Clinical Hypnotherapist practicing at Clear Mind Group in Weston, Florida. Call 954-612-9553 for a consultation. Follow Autumn on Twitter and Facebook.

Plan your Success – Keep your Resolutions by Planning Ahead

0paLet’s think about the year that was and the year to be:

  • What goals did you set for yourself this year and how close did you get to meeting them?
  • Did you make some progress?
  • What were your obstacles?
  • Do you know how you can overcome those obstacles in the future?
  • What are your new or revised goals?
  • What’s the best way you see to get there?
  • How do you need assistance in setting your intention or cementing your target – what you might think of as “motivation?”

Hypnotherapy is a great way to set your target, and coaching is available to drop in every few weeks and keep the pace up so you reach your goals and tweak any little changes along the way. Let me assist you for the best you.

Autumn Hahn is a Licensed Mental Health Counselor and Certified Clinical Hypnotherapist practicing at Clear Mind Group in Weston, Florida. Call 954-612-9553 for a consultation. Follow Autumn on TwitterFacebook, and Google+. Sign up for the e-newsletter HERE.

Entrepreneur Success

0clEntrepreneurs are faced with stressors that are uncommon among the rest of society. There is an ebb and flow of fear and excitement, worry about project failure and success, a feeling of being an impostor, anxiety over being in over your head, self-assuredness and self-doubt.

When explained to a 9 to 5 employee, these things make no sense as a pattern for every day living. People will wonder if you’re crazy for this emotional roller coaster – and so will you. It only makes sense that those who are up late and up early with ideas, who are perceiving the pressures of time and deadlines differently will be seen as different. You even see yourself as different.

Having a therapist who is also an entrepreneur allows you to skip the explanations and get right into the feeling better – and knowing what you need. This saves valuable time in therapy and benefits you immediately.

Call for an appointment to reduce the stress of being an entrepreneur. 954-612-9553

Autumn Hahn is a Licensed Mental Health Counselor and Certified Clinical Hypnotherapist practicing at Clear Mind Group in Weston, Florida. Call 954-612-9553 for a consultation. Follow Autumn on TwitterFacebook, and Google+. Sign up for the e-newsletter HERE.

The Blah Days of Depression

Depression has a range of emotions within it, like the all-consuming “blah.”

unlovable

Today is a blah day.

It isn’t that there is anything terribly wrong today.  There are issues looming, yes, but there are always issues of late.  There is nothing pressing, though.

It is just a blah day.

A day where I lay in bed, struggling to find a reason to get up.  I have had to pee for a couple hours now yet the dull ache in my bladder is not enough to pull me from under my covers.  I should probably get a drink, too, and brush my teeth, maybe get dressed and get a bite to eat.  I have been awake for over 5 hours now, since even before the sun rose, yet here I still lay.

I feel blah.  While the world around me continues with it’s hustle and bustle, I have no motivation, no desire to do anything.  Nothing seems interesting or important, nothing is pressing enough…

View original post 596 more words

Multitask Efficiently without Comparison

0autWhen I meet someone new, inevitably, they ask “What do you do for a living?” There’s always a moment of awkward silence where I figure out what to state first – usually whatever has the newest project happening or what I think will resonate with the listener. My friends always laugh in that pause because they know there’s a litany of answers coming. My husband says he has the same pause when people ask “What does your wife do? Is she in software, too?” My husband has a 9-5 job, just one, but is also co-owner of our board game business.

I answer, usually all in one breath, and they squint at me with one eyebrow raised skeptically and look at our mutual friend for confirmation, who always nods enthusiastically. Some people say “I’m tired just by hearing that.” And I think many people assume I must not do all those things well, but that’s untrue; I’m an overachiever and I do it all well, eventually. Read also: You Can for how to break things into tiny do-able steps.

Here’s the answer to “What do you do for a living, Autumn?”

“I have 6 jobs, presently, and a project. I own 1 company and co-own 2 others. In my one company, I’m a hypnotherapist specializing in trauma and short-term therapies, and I supervise interns. In the other two, my husband and I create board games; our first one should be up on Kickstarter in the next few months, but I can demo it for you, if you’re interested. I also write books and have 2 published on Amazon and 3 more in the works. I teach psychology at the college level. I work part time supervising visitation for parents. I’m also working on the business plan for the substance abuse center I want to open in the next two years.”

Are you tired just looking at that? I get tired just saying all that, but it’s 100% true. And that does not even account for the side projects that I’m always considering, investing in, and collaborating on, nor does it include my Mastermind Group that meets every other week or the practice group I organize that meets monthly.

People also ask “Do you sleep?” I sleep almost 8 hours every night. I eat. I exercise. I read a lot. I watch TV almost every day. I spend time with my friends at least once a week. I listen to audio books in the car. I go on vacations. I pay my bills on time. I also do my own nails every week. I love my full life.

My to-do list HAS to be organized. I use a system called Sticky Notes that’s pre-installed on my desktop computer (and Evernote when I’m making “don’t forget” notes in my cell phone) to keep track of all my projects. They’re each coded in a different color. As I do things, I delete them to leave the note empty. I start work most days around 8am, take a lunch break, and quit around 6pm, depending on that day’s projects, though sometimes I’m working until midnight, and some days I get a case of the “I Can’ts” and do absolutely nothing but watch TV all day; there’s a happy balance in there.

And, just to understand that the way I think and work is sane, once I week, I watch How to Do All the Things with Hank Green, my long-lost twin.

0camRecently, I was working on a list of interns to market supervision to and listening to videos including Ugly Behind-the-Scenes with Jeff Walker, marketing guru. He stated you should not compare your back end with anyone else’s front end. I also shot the video commercial for an upcoming webinar and figured I’d share with you my back-end. That’s my portable video camera on top of my printer and some paper with my script held up by the phone and a stapler. So do I have it all together? Yeah, no, sort of. I get a lot done. But it is not glamorous. As an entrepreneur, I’m plagued with massive excitement and crippling doubt, so I know I’m doing it right as all the Inc. articles seem to echo those feelings.

Autumn Hahn is a Licensed Mental Health Counselor and Certified Clinical Hypnotherapist practicing at Clear Mind Group in Weston, Florida. Call 954-612-9553 for a consultation. Follow Autumn on TwitterFacebook, and Google+. Sign up for the e-newsletter HERE.