Mayvera Wellness

In this episode, it serves as a gentle reminder that therapy sessions may unfold unpredictably. You might find yourself shedding tears or sharing laughter as you delve into your experiences. Be really kind and gentle with yourself and your experiences.

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In this episode, we're talking about Acceptance and Commitment. It's about recognizing the challenges in your life, those metaphorical "dark clouds." Yet, instead of getting stuck there, it's about choosing behaviors that align with your values and contribute positively to your well-being.

It's a simple idea: acknowledge the clouds, but still, choose actions that lead to a better, more fulfilling life.

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In this episode, you are encouraged to trust your own voice and determine your desires without the influence of the next big name or influencer.

Live a life that aligns with what you genuinely want, need, and deserve. Here, I consider the concept of New Year's resolutions, and whether they resonate with you or not. You are encouraged to embrace what truly works for your unique journey.

To learn more about Mayvera Wellness:

Hey Everyone,

Welcome to 2024!

Here are 5 tips for Self-care During the Holiday Season:

1. Practice Mindfulness
2. Express Gratitude
3. Healthy Eating
4. Stay Active
5. Prioritize Rest and Sleep

Holiday Season Prep: Coping with Loneliness During the Holiday

In this episode we cover the following:

1. Being lonely versus alone
2. Are you alone or lonely?
3. Reasons one maybe alone
4. Tips to cope with loneliness
5. Your Next Steps

Holiday Season Prep: Creating Meaningful Traditions

In this episode we cover the following:

1. Why do you want to create meaningful traditions?
2. What do you want them to be?
3. Who do you want to create them with?
4. Where do you want them to happen?
5. When will you start?
6. Your Next Steps

Holiday Season Prep: Holiday Boundaries

Here is this episode we cover the following:

1. Social engagements: Why are you engaging/attending?
2. Safe Spaces: Is this the right environment?
3. The People: Who do you want to be with and why?
4. Time Commitment: When do you want to arrive or leave?
5. Financial expenditures: How much do you want to spend?
6. Your Next Steps

In this episode kindness is define and active listening as a way to show kindness is explained:

Tips for active listening:

• Stop what you're doing
• Give the person your full attention
• Actively follow the story
• Do not interrupt or offer opinion
• Seek clarity if you missed something
• Repeat back what they said
• If needed, ask how you can help
• Don't bring up a relatable story
• Be mindful of your body language

In this episode 10 tips for grieving the death of a loved one is shared: 

1. Acknowledge your pain 
2. Spend time alone reflecting 
3. Reach out to your support system/tribe 
4. Create a new tradition to honor them 
5. Visit grave 
6. Create a picture album or memory box 
7. Don't compare your grieving process to others even those that are grieving the same loved one 
8. Be prepared for significant milestones like anniversaries, birthdays, holidays etc.  
9. You’ve never experienced this before and the death of this loved one did not come with a guide - be really kind and gentle with yourself 
10. What would this loved one advise you to do to care for yourself at this time? 

In this episode cognitive distortions are explained and a list of 10 shared:

1. All or nothing thinking
2. Overgeneralization
3. Mental filter
4. Discounting the positives
5. Jumping to conclusions
6. Magnification or minimization
7. Emotional reasoning 
8. "Should statements"
9. Labeling
10. Personalization and blame

This list is from David Burns Feel Good: The New Mood Therapy 

In this episode self compassion is defined and 2 exercises that you can do to increase self-compassion are shared.

What is self-compassion?

Self-compassion is offering the same gentleness to yourself that you would a loved one. If you'd tell others to be kind and loving while on their mental health and wellness journey, it's important that you do the same for yourself.

Exercise 1

Write a letter to yourself

Exercise 2

Stop being a "self-bully"

In this episode there are 4 tips shared to support your mental health journey:

1. Increase self-awareness
2. Make a plan
3. Give yourself time
4. Exercise self-compassion