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Specialized in Stress Management, Mindfulness, 
leadership, anxiety, depression, and burnout.

Strss Management
Stress Management

 No matter what our circumstances are or who we are, we will encounter difficulties and obstacles. No one has taught us how to deal with stress and how to manage our thoughts and emotions. When our attention is directed at what has stressed us in the past, our thoughts wander, and we may generate even more stress. Life is always in the present moment, most of our stress is in the past.

Through Mindfulness techniques, we can learn to direct our attention away from what has stressed us and to our present moment and experience and enjoy our life.

Mindfulness increases our resilience to stress, helping us recover faster and easier from stress, according to:   https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(17)30231-1/fulltext?elsca1=tlx and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7831962/

When we are in a state of stress, our body goes into fight or flight mode, our entire body chemistry changes, our heart rate is elevated, our breathing changes and our brain activity changes accordingly. 

Here the American Psychological Association has a good article on the possible effects of stress on our bodies:  https://www.apa.org/topics/stress/body

We can use breathing exercises to get our body out of fight or flight mode, changing our heart rate and brain activity to a relaxed state. We can also use breathing exercises to prepare our bodies for sleep to get better rest. These exercises are tried and true tested on some of the most stressed people on the planet like CEOs and managers.

Together we will learn to create routines and habits both in the inner landscapes of our mind and outside in daily and weekly activities that liberate us from stress and promote calm and relaxation.

Mindfulnss
Mental training using Mindfulness

In the 21st century, we are bombarded with stimuli, advertising, and notification on our devices, demanding our attention besides everything else in our life. All of that makes it hard to focus on what is truly important, our life, which is continuously in the present moment.

Mindfulness is the continuous focus on the present experience with an attitude of non-judgment. Mindfulness exercises help us attain and maintain this focus. Mindfulness improves our memory, emotional management, resilience and leadership.
​Our Mind is like a muscle we can train it to make it stronger. With mindfulness training, our mind muscles become stronger.

A recent study has shown that areas of our brain become denser, and our gray brain matter increases with mindfulness training. This research is in this link: https://pubmed.ncbi.nlm.nih.gov/21071182/

Mindfulness research also shows us that through mindfulness, we can increase our resilience to stress and thus increase life satisfaction. You can read more about it here:   https://greatergood.berkeley.edu/article/item/evidence_mounts_that_mindfulness_breeds_resilience

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6448020/

Research shows that Mindfulness reduces symptoms of anxiety and depression, based on the following analysis of research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848393/ 

Leadership
Leadership

Mindfulness helps us understand the conditions of a situation better and changes our perspective beyond our automated responses from the past. With mindfulness practice, we begin to deeply understand the effects of our possible choices in different ranges in the short and long term because we are no longer lost in our thoughts or ideas.

We are in full control of our actions, we stop reacting to situations, our emotional reactions do not make us act unconsciously,  and we start acting in them consciously with greater understanding. We become more creative in our solutions to every problem. 

Mindfulness broadens our perspective based on a attitude of non-judgement and understanding. We can start to see horizons that we never knew were there.

Mindfulness increases our empathy. We feel the state of the meeting and everyone involved. With this understanding, we can adjust our guidance accordingly.

Finally mindfulness increases our focus, and our awareness making us see everything clearer and take better decisions.

Some of the biggest companies in the world use mindfulness programs for employees, companies like: Google, Apple, Intel, Goldman Sachs, Nike. They have employee mindfulness programs that help with:

  • Increasing focus

  • Increase productivity

  • Increase resilience to stress

  • Avoid burnout

  • Increase calm and relaxation

  • Improve creativity

  • Decision making

  • Overall well-being 

Anxiety
Anxiety

Almost everyone has expectations of the future, they do not need to be negative scenarios anymore.

When we project a scenario or a dream that we do not like or do not want in the future, we feel anxiety. With anxiety, we can feel tension, worried thoughts, and even fear or dread. With these feelings can come physical symptoms our heart rate changes, our breathing changes and we go into a fight or flight mode. 

We can learn to use breathing techniques to shift out of fight or flight mode, and back into a normal state of calm and relaxation.

The future is being built in the present moment, with mindfulness techniques we can refocus on the present moment, enjoy our life more and build a positive future step by step in the continuous present moment. Mindfulness techniques can help us stay more focused on the present moment and our life in the here and now. We will not have to deal with negative thoughts about the future while staying in the present moment. You can read about the research here:  https://pubmed.ncbi.nlm.nih.gov/20350028/

Cognitive behavioral techniques can help us change our thought patterns so that we project a different type of future.

A humanistic approach can change how we view ourselves and the world, find the roots of our anxiety and help us be free of it forever. 

Depression
Depression

Depression is a mood disorder that causes feelings of sadness and lack of motivation. When we are depressed, we tend to focus more on the negative aspects of our life and our past. People who feel depressed have difficulty seeing any positive aspects of their life.

Symptoms occur most days, nearly every day, and may include:

  • Feelings of sadness, tearfulness, emptiness, or hopelessness

  • outbursts of Anger, irritability, or frustration, even over small matters

  • Loss of interest or pleasure in most or all normal activities like hobbies, or sports

  • Sleep disturbances, including insomnia or sleeping too much

  • Tiredness and lack of energy, so even small tasks take extra effort

  • Reduced appetite and weight loss or increased cravings for food and weight gain

  • Anxiety, agitation, or restlessness

  • Slowed thinking, speaking, or body movements

  • Having trouble staying focused

  • Feelings of worthlessness or guilt, fixating on past failures or self-blame

  • Trouble thinking, concentrating, making decisions, and remembering things

  • Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts, or suicide

  • Unexplained physical problems, such as back pain or headaches

Mindfulness helps reduce symptoms of depression, based on an analysis of scientific research that you can read more about here: https://pubmed.ncbi.nlm.nih.gov/20350028/ .

Cognitive behavioral therapy can help change our thinking patterns and have a more positive outlook on life.

A humanistic approach to therapy can help us change how we view the world and ourselves, understand the causes of our depression and heal them. 

Burnout
Burnout

Repeated stress in prolonged periods can drain us emotionally and physically,  and we feel burned out. 
Burnout is most often caused by work, yet it can appear in other areas of life, such as relationships.
Symptoms of burnout vary from person to person and can include: Physical and emotional exhaustion, lethargy, hopelessness, and dread towards an activity related to work or a person. Burnout can have symptoms similar to depression.

Stress management is the most vital part of dealing with burnout. Through mindfulness techniques, we can learn to manage our thoughts and emotions better and increase our resilience towards stress.

Scientific research shows that mindfulness decreases burnout you can read more about it here: 

https://pubmed.ncbi.nlm.nih.gov/22849035/

https://pubmed.ncbi.nlm.nih.gov/33998935/

https://pubmed.ncbi.nlm.nih.gov/26943107/

Breathing techniques can help us shift from stress to calm and relaxation. These breathing exercises can be used as a button to get out of stressful moments and feel calm and relaxed.

A humanistic approach can help us achieve a better work-life balance and set better boundaries that protect us from feeling overwhelmed at work or interacting with others.

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