​This 24-week program is a comprehensive and holistic approach to understanding and managing anxiety and depressive symptoms 

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1. Understanding your brain 101 (learn about the brain structures involved with emotion and reasoning, how they work together and how they work against you).

2. Learn about your nervous system (para sympathetic and sympathetic) and the flight-or-fight response. 

3. Learn about the important brain structures in the Limbic system.

4. Learn the important neurotransmitters involved in your daily life and anxiety/depression.

5. Learn about the vagus nerve and learn ways to stimulate the vagus to decrease anxiety.

6. Understand your thoughts and how to control them, introduction to the concept of thought control and how to train your thoughts, and how to combat intrusive negative thoughts.

7.  Learn the list of "Automatic Negative Thoughts" and learn to challenge distorted thoughts. 
8. Introduction to the ABCs of behavior (antecedent, behavior, consequence), introduction to behaviors and habits – how to increase or decrease a behavior, introduction to reinforcement (positive/negative/intermittent) and punishment.

9  Understand the five anxiety disorders. 

10.  Learn and practice proper breathing techniques.  

11.  Learn about meditation and mindfulness. 

12.  Learn the most common guided meditations to help with stress and anxiety.

13.  Assess your daily: movement, sleep, and diet.

14.  Create a plan for effective change in your movement, sleep, and diet.

15.  Increase your self-care routine.

16. Understand motivation and the role of dopamine and how to become more productive in your life.

17.  Learn the difference between stress, fear, anxiety, and worry.

18.  Create a list of helpful interventions for your most challenging behaviors.  

19.  Create a goal-sheet for behaviors you would like to increase 

20.  Learn about obsessive thoughts and overthinking. 

21.  Learn about Cognitive Behavioral Therapy (CBT) and how to assess behavior from this perspective. 

22.  Learn about a "thought cascade" and how this relates to your thinking patterns.

23.  Practice meditation and guided meditation in session for up to 20 minutes with therapist. 

24.  Learn about a "though record" and keep your own thought record.

25.  Understand trauma and how this relates to you and your anxiety. 

26.  Learn about the mind-body connection and where you store anxiety in your body.

27.  Create your "happy space" and learn to harness your imagination to use in your favor. 

28.  Learn the difference between panic and anxiety (panic attacks vs. anxiety attacks).

29.  Understand your social anxiety and create an "exposure therapy plan" to decrease symptoms.

30.  Learn the importance of boundaries and assess your own boundaries. 

 

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Resources Used for this Program

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• Escape Anxiety:  8 steps to freedom through meditative therapies.  

• Rewire Your Anxious Brain: how to use neuroscience of fear to end anxiety, panic, and worry.

• Unwinding Anxiety: New science shows how to break the cycles of worry and fear to heal your mind. 

• The Upward Spiral:  Using Neuroscience to Reverse the Course of Depression, one small change at a time. 

• Anxious:  the modern mind in the age of anxiety 

• Stop Anxiety from Stopping You:  a breakthrough program for conquering panic and social anxiety 

• Atomic Habits 

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Additional Information 

Session Information

 

• 50 - 60 minutes

• In person

• Individual or Group 

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Payment

 

• $150 per individual session

• $70 for 2 people (group)

• $60 for 3+ people (group)

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• ​Payment is collected at the beginning of the month for the weeks covered in the month.

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Cancellation Policy

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• If you have to miss your session, please contact me 24 hours in advance - This means you will need to contact me by phone (text or call) the day before your session by 5:00 pm.  

• I allow a one-time grace waver for a no-show or late cancellation (late cancellation is same day cancellation).

• After the first one-time grace waver, if you have an accident, unforeseeable crisis, death., that causes you to miss session, please communicate this with me.  While it's rare these crisis events happen, they can, and this would be another accepted grace waver. 

• After the first and second grace waver, there are no refunds if you cancel session the day of your appointment.  I will offer a virtual session if that's helpful so you still receive your service. 

• Please note that you will be charged for a session that you cancel the same day after the two grace wavers. 

• If I have to cancel our session, I will always give you 24 - 48 hours notice.  If there is a rare emergency or crisis, illness, death, or injury, I will let you know as soon as I can that session is cancelled.  If I have to cancel session for any reason, the session will be rescheduled or refunded.  Whatever works best in both of our schedules.  ​

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