Dr. Shawna Freshwater | Online THerapy Resilient You

Every day and every moment gives you an opportunity to start over and be resilient. You are resilient and are capable to withstand and recover quickly from difficult conditions. You may not think so, but that is just your conditioned thought patterns. Conditioned thought patterns & core beliefs result in conditioned patterns of responding: actions and emotions. The truth is Life is on your side and will give you exactly what you need to evolve and transform.

We all have those stand down moments and life challenges that really require us to stop and center ourselves, clear the way for truth and transformation. Sometimes, those are painful moments, painful days, so much emotional suffering. You lose what you thought was a perfect relationship…when the job that defined you for 20-years is gone…when the people you counted on turn their backs on you…when you are diagnosed with illness…or death of a loved one. I am sure you can add here to my list. When these Life challenges present, you have an opportunity take a step forward on the path to your truest self and destiny.

Perceived failure is Life just trying to move you in another direction. This realization, I know for sure. Even devastation is there to bring us closer to Being more of who we really are.

In the midst of my own greatest turmoil, I too, frequently have to remind myself to get still, Let Go, and listen for the truth in the perception and experience. ~Life will always guide me to my deepest truth and to find the next right step. That is, grace and abundance.

When you get quiet and become more observant, more contemplative, and less reactive, you can find the gifts waiting for you buried in every challenge or problem. When you trust in the generosity of Life; releasing your fears, releasing your resistance, you can connect with the truth that every challenge opens a new door bringing you closer to your destiny, and how to embrace resilience where you can find gratitude, hope, and new dreams that Life is waiting to unveil.

When everything is Flowing, as we think it should be, it is easy to feel we are living in harmony with the rhythms of Life. However,  when there are clear challenges between how we want and how our life is unfolding we are more likely to engage in repetitive negative thought patterns and feel stress, doubt, anxiety, anger, grief, despair, depression. I am sure you can add to my list of emotional reactions here too.

You may judge a situation as wrong or unfair and what you perceive as your short-comings or failures. When your mind is full of resistance and painful thoughts, it may be difficult to access your innate state of wisdom, clarity, or creativity. You get caught up in your thoughts and begin to think that you are your thoughts and emotions, but this is false identification and you are creating suffering for yourself.

In the quiet of meditation, mind settles. You are able to witness your thoughts and limiting stories as a detached observer. As your awareness expands, you begin to see the hidden gifts and possibilities in what ever challenge you are facing—with a shift of perception, you realize what appeared to be a devastating set back is actually a cleared path for healing, evolvement, and transformation.

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You can search through our staff of trained and certified counselors to search by counselor expertise and read bios to help you make a selection. You may also learn more about common areas of expertise, in which our patients often have a need. We provide free education to help you better understand common disorders and to make the best decision for you.

2

Select a Counselor that Best Fits Your Needs

Similar to how you would select a counselor or therapist in your town, we ask that you select a counselor that best fits your needs my meeting them or learning more about our areas of expertise in step 1. From there you can select a counselor and start the process of scheduling an appointment.

3

Create an Account and Schedule an Appointment

To schedule an appointment we ask that you create an account first, similar to how you would “check in” at physical office setting. Once you’ve created an account you can view the counselors calendar and schedule an appointment directly on iTherapy. From there you will select which service (video, chat, and/ or phone). Once you’ve fully scheduled your appointment, you will check out and then receive a confirmation with your appointment information.

4

Meet With a Live Counselor...

Once you have scheduled an appointment you are ready to go. Your counselor may reach back out to you with any other details or questions regarding your appointment. We are confident that our top rated counselors will be help guide you and be a trusted resource for your needs.

Good Science & Good Practice:

Let us first understand something about breathing ॐ. Breathing keeps us alive, but we rarely appreciate it, and the majority of people are not even consciously aware of their breathing.  We are breathing continuously from the moment  of birth to the moment of death. Whether happy or unhappy, young or old, rich or poor—whatsoever you are, it is irrelevant—one thing is for certain: between these 2 points of birth and death you must breathe.  Breathing is continuous, if you forget to breathe, you will be no more. This is why you are not actually needed, your body goes on breathing even when you are asleep. Breathing goes on in spite of you.  You cannot be alive without breath. So, breath and life are synonymous. That is why in the East they call the breath:   Prana, Anapanasati,  or Chi–meaning the vitality, the aliveness, Life energy. 

Your breath is a bridge between you and your body. Your breath is also a bridge between space and time. If you can become conscious of your  breath, your mind will suddenly turn to the present moment awareness.

Conscious Breathing, also known as Mindful Breathing, is focusing your attention on your breath.

The power of pausing and using conscious breath reconnects you to your inner body, quiets the turbulence of your emotions, quiets the mental thought stream chatter of your mind, and initiates your body’s relaxation response.

The conscious breath helps you to relinquish energy charged frequencies of emotions: fear, anger, stress, anxiety, panic, & grief. The conscious breath also subdues the mind-stream narrative (self-talk) of self-habitual and conditioned thought patterns that are often negative and correlated to the emotion that you are currently feeling. The conscious breath tunes you into recognizing the tension, the physical sensations, and the stress in your body. The conscious breath helps mitigate physical pain. The conscious breath also centers you in the present moment awareness; turning you deeply inward to spaciousness and stillness ॐ. The conscious breath also suppresses the brain & body’s physiological/biological response of the release of very harmful sympathetic system stress cortisol and stress hormones (i.e., Fight-Flight-Freeze response). Cortisol and stress hormones are released when you are stressed, angry, depressed, anxious, fearful, panic, or grief stricken. The conscious breath initiates the super beneficial healthy relaxation response of the parasympathetic system. The parasympathetic system calms the activity of the brain, body, emotions, thoughts.

So, here is the simple technique—the quick fix: You can pause anywhere and at anytime, and take  conscious breaths. Give your complete attention to your In-breath and your Out-breath. Move with the breath consciously. Become aware, follow your In-breath—as the breath goes in–you go in. * The breath coming in and the breath going out are not two breaths—they are one breath. The same breath coming in must also go out, so there is a turn inside. Pay attention to the turn. There will be the smallest of 2 separate gaps during the turn of the circle. * A Breathing-In gap and a Breathing-Out gap; turning creating a circle.

Yes, a breath is a circle. Inhalation-Exhalation are not parallel lines because parallel lines never meet. So, breathe normally–when the breath touches your nostrils, feel it there. Then, let the breath move in and allow your belly to rise and expand. (A rise and a fall of your belly is proper breathing. If you have forgotten, then just recall watching a baby breathe. A baby breathes from its belly). As your breath goes out,  your belly will go down. * Allow  your Out breath to be at least 2-seconds longer than  your In-breath. This longer out breath super activates the parasympathetic system (Vagus nerve X ending branches in the belly) for greater relaxation. *Remember, stay conscious and aware–Breathing In and Out—the circle created and where the turn/gaps occurs in the circle.

Anytime and Anywhere: sitting in traffic, standing on an elevator, waiting in line,  where ever…take the pause of  conscious breaths. Practice conscious breaths more and more so that it becomes an automatic behavioral response. The benefits of conscious breath are awesome for your physical, emotional, and mental health.    Your busy racing mind will quiet becoming more alert and focused. You will become present in the moment and aware.  The emotional energies of anxiety, stress, anger, grief will dissolve. The tension or pain in your body will dissipate.

You will be an inner engineer: rewiring your inner and outer programming. It is amazing. Try it. You will love it and by and by you will be taking more conscious breaths. Feeling good through conscious breathing will become your healthy addiction.   You can produce this beautiful healing medicine of  breathing.  You can unite the body and mind and become centered. You will then feel your body more fully. Your body will tell you “Thank you” for being good to me, because it is the only home that you truly have to live. You can become truly alive, more vibrant and spacious with the conscious breath as your mind is united with the body. There is a oneness. There is stillness. There is inner peace and spaciousness.  —  Drop me a line and tell me how it goes. I would love to hear from you.

 

1

You can search through our staff of trained and certified counselors to search by counselor expertise and read bios to help you make a selection. You may also learn more about common areas of expertise, in which our patients often have a need. We provide free education to help you better understand common disorders and to make the best decision for you.

2

Select a Counselor that Best Fits Your Needs

Similar to how you would select a counselor or therapist in your town, we ask that you select a counselor that best fits your needs my meeting them or learning more about our areas of expertise in step 1. From there you can select a counselor and start the process of scheduling an appointment.

3

Create an Account and Schedule an Appointment

To schedule an appointment we ask that you create an account first, similar to how you would “check in” at physical office setting. Once you’ve created an account you can view the counselors calendar and schedule an appointment directly on iTherapy. From there you will select which service (video, chat, and/ or phone). Once you’ve fully scheduled your appointment, you will check out and then receive a confirmation with your appointment information.

4

Meet With a Live Counselor...

Once you have scheduled an appointment you are ready to go. Your counselor may reach back out to you with any other details or questions regarding your appointment. We are confident that our top rated counselors will be help guide you and be a trusted resource for your needs.

Does my insurance cover this?  

Whether I meet a client online or in my office, this is one of the first questions clients ask me, usually after “are you licensed?” The answer is the same, and that is “I am not sure, but I know how to find out.”

Whether you plan to see a counselor online or in their office, it is a good idea that you verify your insurance before your first appointment so that there are no surprises. Imagine how terrible it would feel to share your story and feelings and then be excited that you have found a counselor you like, only to find your insurance plan does not cover services or that you can’t afford the payments.

I think you can see the benefit of checking on your coverage before you bare your soul. 

The steps to verify whether your visits are covered are the same whether you plan to see a counselor online or in an office. You should contact your insurance company and ask the following questions:

 Does my plan cover Mental Health Benefits?

  • What is my Mental Health Deductible? – It may be separate from your medical deductible.
  • Have I met my deductible? If not, how much have I contributed towards my deductible.
  • Do I have a Copayment or Coinsurance that will be due at the time of service?
  • Are Online Therapy Services (Elemental Health Services) covered under my plan? (Many states require that insurance companies cover online services).
  • Ask your insurance company if it requires the therapist to be part of a preferred provider network or if there are any limitations on whom you choose to receive therapy from.
  • Is there a limit to the number of sessions?

It has never been more convenient to receive counseling, though it is a difficult decision to take the first step—but one that can change your life forever.

To find out more visit: https://itherapy.com/insurance/

 

 

1

You can search through our staff of trained and certified counselors to search by counselor expertise and read bios to help you make a selection. You may also learn more about common areas of expertise, in which our patients often have a need. We provide free education to help you better understand common disorders and to make the best decision for you.

2

Select a Counselor that Best Fits Your Needs

Similar to how you would select a counselor or therapist in your town, we ask that you select a counselor that best fits your needs my meeting them or learning more about our areas of expertise in step 1. From there you can select a counselor and start the process of scheduling an appointment.

3

Create an Account and Schedule an Appointment

To schedule an appointment we ask that you create an account first, similar to how you would “check in” at physical office setting. Once you’ve created an account you can view the counselors calendar and schedule an appointment directly on iTherapy. From there you will select which service (video, chat, and/ or phone). Once you’ve fully scheduled your appointment, you will check out and then receive a confirmation with your appointment information.

4

Meet With a Live Counselor...

Once you have scheduled an appointment you are ready to go. Your counselor may reach back out to you with any other details or questions regarding your appointment. We are confident that our top rated counselors will be help guide you and be a trusted resource for your needs.