Articles

We all know that breathing techniques are good for relaxation, stress management and reducing anxiety.…

Do you ever “wait for the other shoe to drop” worrying and assuming that something…

  One of the things that happens with anxiety is that your body’s autonomic nervous…

Diets DON’T work. If you’ve lost the same weight again and again, you know this…

Anxiety is characterized by tension. Tense emotional states easily translate to tense muscles. Muscle tension…

What I love about each New Year is that it always brings opportunity.  This New…

[This is Part 2 in a series about Grounding Techniques for Anxiety. If you missed…

Anxiety often is experienced with many symptoms in the upper body and head in the…

[This is Part 2 of a series on Health Anxiety. Click HERE if you missed…

[This is Part 1 of a 2-part series of articles about health anxiety.]   You…

Re-entry anxiety is now quite common as we all try to figure out what feels…

We are still in a state of Public Health Emergency so it’s not over yet…

What’s Most Effective for Seasonal Depression? It’s January/February.... In Milwaukee that means an average of…

What I love about each New Year is that it always brings opportunity. Are you…

Got Election Anxiety? A recent APA survey found that this election is a significant source…

What do you do in your mind just will not calm down? What do you…

If you’re like me, you are feeling the upset and stress from our community and…

The extremity of situations in our world today, like a pandemic and an anti-racism movement,…

Can you say EXTREME? How about a pandemic and an anti-racism movement and a big…

Yes, it’s a thing. The sudden introduction of face masks into our lives due to…

In the midst of injustice, many ask "what can I do to help?" The answer…

We are in the middle of what I call “Reopening Anxiety.” Amid continued uncertainties regarding…

Present Tense Affirmations for Healthy Sleep I sleep deeply    I fall asleep quickly and easily…

COVID Anxiety Tip #21: See Gifts Wrapped in Dirty Paper The virus is the dirty…

COVID Anxiety Tip #1: Question the assumption that "I need to be informed." Is more…

This is a time of crazy terms we never had to deal with before in…

Self-care is no longer optional in these COVID-19 times. We all need to practice more…

As we face the extension of Wisconsin’s Safer at Home order, the impact of uncertainty…

In these COVID-19 times, self-care is no longer optional.  We all need to practice more…

Please accept this FREE gift for stress and anxiety relief during this coronavirus pandemic we…

Please accept this FREE gift for stress and anxiety relief during this coronavirus pandemic we…

We are all in the midst of Coronavirus craziness. We all need to actively take…

I’m feeling overwhelmed, worried, tense and [________]. (Mindfulness) It’s normal to feel that way in…

Researchers from Yale University looked at more than a million adults and found these forms…

Inositol is in the family of B-complex vitamins (which are generally known for their calming…

Every February as we celebrate Valentine's Day, I write about the importance of loving yourself.…

This basic mindfulness technique can help when you are overwhelmed with the anxiety of having…

[This is Part 3 in a series of articles about how to heal from chronic…

Chronic pain is a huge problem, experienced by approximately 30% of the population. It is…

Getting a good night's sleep is critical when working to reduce anxiety. As the temperatures…

Mindful Belly Breathing Technique -From My Less Stress Now CD   I am now offering…

I challenge you to close your eyes for 1 minute. Set a timer and close…

This is Part 2 of my series of articles exploring the connection between emotional healing…

Unresolved emotions can be contributors to both anxiety and chronic pain. Emotional Freedom Technique (EFT…

Neuroscience now proves what the Buddha taught 2500 years ago. We are WHOLE beings… mind,…

Lots of research is showing the connection between increased inflammation levels in the body and…

Extreme anxiety can cause you to think you are going crazy, losing it, having a…

Almost anything will resume functioning and work better after unplugging for one minute. Ahhh…

Human beings are wired to crave routines. Our brains like the structure and predictability. It…

Anxiety often causes sleep problems. According to Psychology Today, researchers are finding that having adequate…

You can’t miss the CBD signs and stores that have all popped up since the…

Numerous studies in Japan have tested participants’ responses to viewing scenery for 15 minutes in…

This is the first time ever I am revealing my own personal Top Favorite products.…

This is the first time ever I am revealing my own personal Favorite products that…

If a doctor has ever told you that anxiety is “all in your head” or…

Do you enjoy your life? It's a deep question... and one very much worth asking.…

In our “crazy busy” culture that keeps moving faster and faster each day, most of…

There is evidence-based research that shows that knitting: • Reduces anxiety (and depression) • Lowers…

Every February I write about how to love yourself. Being your own Valentine is the…

Holy basil, known as Tulsi, is an herbal plant known for its therapeutic power. Historically…

It's no secret that being crazy busy week after week, month after month is one of…

This technique is adapted from author Jonathan Goldman. He says that simple, self-created vocal sounds…

Here we go again – another busy holiday season. If you are one of those…

Thanks to Louise Hay for this quote and affirmation to reduce stress: “This month I…

I just bought this new picture for my office: Then I thought about how very…

One of my clients shared this strategy to reduce anxiety in unfamiliar situations… When you…

Here’s a great question I got from a new subscriber to my newsletter: “…if we…

This technique to help combat stress and anxiety is from Dr. Mark Hyman from his…

In a recent study, 83 participants with high blood pressure were tested to see whether…

Believe it or not, the number one best way to ease anxiety is to BREATHE…as…

Thoughts create feelings. Anxiety thoughts create anxiety feelings. So when you’re feeling anxiety, you can…

30+ years ago: Nobody ever connected stress to any physical issues. How could stress in your…

Have you been hearing a lot about Mindfulness lately? It’s gaining in popularity as a way…

Do you need to fire yourself as manager of the universe? A friend told me…

Worry asks “What bad things might happen [in the future]?” Instead, ask “What good things…

I was recently interviewed by a local university for an article about Obsessive Compulsive Disorder…

Are you your own worst critic? Are you harder on yourself than you are on…

Are you your own worst critic? What happens when you make a mistake? Are you…

In the midst of one of the worst flu seasons in Milwaukee ever on record,…

Often in life, the most important question we can ask ourselves is: do we really…

This strategy was adapted from Rick Hanson, Ph.D., a neuropsychologist and author of the best-selling…

Last February I wrote about Loving Yourself and it was so popular I decided to add…

You’ve heard of mindfulness and research is clear that mindfulness helps reduce anxiety. But HOW can…

Tis the season when many of us are focusing on losing weight. Whatever you do,…

The Center For Healthy Minds in Madison, Wisconsin is a treasure with a national reputation. …

In the midst of what can turn into a “crazy busy” season, the best way…

Many of the holistic anxiety-reduction techniques that I recommend are really pretty easy to learn…

I want to share with you what I am learning right now from the Dalai…

I see a correlation between worry and watching the news on TV. I stopped watching…

What are you looking forward to about Fall? (And what does that have to do…

L-Theanine is an amino acid which can provide relief of the tension and stress, and…

Yes, there is a correlation! Do you have shiny penny syndrome or squirrel syndrome? The…

Chinese medicine and acupuncturists view anxiety as an imbalance in your organ system called “Shan…

The latest research is showing a clear connection between childhood experiences and various physical and…

Anxiety or tension keep you awake at night? You can draw the tension out of…

Anxiety produces a lot of very distressing “symptoms.” These include (but are not limited to): …

Insomnia from anxiety, worry or thinking too much?  Counting sheep is way too boring for…

Part of the problem with worry is that it rolls around and around in your…

One of the main things I do is help people avoid psychiatric medications, especially for…

One of the main things I do is help people avoid psychiatric medications, especially for…

Self-compassion is part of Mindfulness, and it helps to reduce negative thinking and rumination (obsessive…

Negative thinking is a big problem with both anxiety and depression. It’s so easy for…

Worries are thoughts about negative things that may or may not happen in the future.…

Most of you will know intuitively the types of problems that technology can cause in…

In all the busyness and doingness of your day, stress and anxiety continually build up.…

I talk a lot about loving yourself. Often times, my clients aren’t sure what that…

Journaling a few times a week has been linked to increased health and overall wellness.Research…

How many times have you tried to make a change and it just doesn't stick?…

Last December I wrote about the importance of giving to yourself -- and giving to…

Striving to create the perfect holiday this season? Let me suggest a different approach.Let’s start…

Your brain gets feedback from your face—so if you force yourself to smile, you may…

My friend Karen Gill (Personal Chef, Owner of Down to Earth Chef) went to special…

Worry is like a rocking chair. It gives you something to do, but it never…

If you’re as old as me, you may remember old TV commercials with the slogan…

Cats always land on their feet when they fall (even big, unexpected falls). When you…

Mindfulness, Relaxation, and Stress Reduction! Good stuff!Adult coloring is actually a mindfulness-based activity that is…

Last month in Part 1: Stopping Crazy Busy, I explained how Crazy Busy really comes…

Almost everyone I know complains of being “Crazy Busy.”  These days being Crazy Busy is…

Check out M Magazine's A-Z Guide to Finding Your Inner Zen. I was one of…

Mindfulness is one of the great antidotes for stress and anxiety. Everyone has heard of…

 Ever walk into a room with some purpose in mind, only to completely forget what…

This is a homeopathic (all natural, plant-based supplement) derived from the plant German Chamomile. It…

Anxiety is not all bad. Everyone who comes to see me for anxiety treatment hates…

April is Stress Awareness Month. You might think I would be a big fan of…

All to often, we are unaware of how our stress is affecting us. Here are…

The #1 goal most of my clients have when they come to see me for…

“You can practice hugging meditation with a friend, a child, your parents, or even a…

Last month I invited you to make February the LOVE month for yourself. Did you…

Are you so busy that it causes you stress or anxiety?  You try so hard…

If you live in Wisconsin, you know the Winter Blues. By the end of February, it…

My friend and colleague Jamie Durner is an Ayurvedic Practitioner, Wellness Educator, and Yoga Instructor.…

Everybody loves Facebook, right? Then I wonder why a Google search for “want to quit…

Writing down all of your worries in a journal can help you let go of much of…

A couple years ago I went on an amazing vacation in Mexico. What a blessing!  It…

Nevermind the crazy name, this is a 2-minute mind-body meditation technique that works better and…

Ladies, have you ever noticed: Anxiety that comes and goes along with your monthly cycle?…

GABA (gamma-aminobutyric acid) is a nutrient that can be helpful for anxiety, physical tension, overwhelm…

February is the LOVE month.  I want to challenge traditional views on Valentine’s Day so…

"You think the goal is to be over there, and we say the goal is…

What are your wildest hopes and dreams for Your New Year?   Are you ready…

"The only thing I ever have any control of is my current thinking. This thought,…

What I love about each New Year is that it always brings opportunity. Energetically you…

New research is showing that dehydration affects important neurotransmitters serotonin and dopamine... which can contribute…

Magnesium is a natural soothing mineral which can help reduce stress and anxiety, as well…

A whole new field of laughter/humor therapy is emerging and research shows that some good…

We all want to be FREE... Free to DO what we want. Free to BE…

Aromatherapy is the practice of using essential oils to enhance well-being on all levels: body,…

You're always on the go.You have a never-ending To-Do list. There's always too much to…

In the midst of the busy holidays, we all sometimes need a momentary break from…

Do you find the holiday season fun or stressful? Or both? Sometimes I think I've…

Metta meditation comes from Buddhist traditions. This loving-kindness meditation consists primarily of connecting to the…

I HIGHLY recommend the recent movie “Inside Out.” The entire animated movie happens inside the…

  How Many Times Did You Check Your List? ‘Tis the season of giving. You’re…

How about a little more freedom and fun this holiday season? Thanksgiving and Christmas being…

It's time to start thinking about what kinds of positive feelings you want to have in…

The holiday season often brings real challenges for those watching their weight, and especially for…

Nature is truly amazing and has provided us with some foods that naturally seem to…

When new clients come into my office, I always ask what things they've already tried…

I see so many people suffer because of anxiety.    More than 65 million adults in…

If you have anxiety, it's very likely that you also experience one or more physical…

The single most powerful thing you can do to reduce anxiety is to change your…

I don't like labels. In the anxiety therapy field, we have a defined set of…

Who is shoulding on you?  Think about how you feel when someone says "You should..."  What…

Do you worry too much? Most of us would say that we do.Did you know…

  Check out these tunes that are designed to relax, calm and bring peace of…

  Can your Personality Type actually increase your anxiety?   You might have heard the…

How much of your anxiety is actually created by you?  We may not want to…

While working on the root cause of anxiety is the best long-term solution, we all…

You can't get over emotional eating unless you can learn to interrupt/break the automatic habit.  In the…

A while ago, I attended a Silent Meditation & Yoga retreat.  While the meditation and yoga during…

I came upon this song which is touted as the most relaxing, easiest to fall…

Is it possible to consciously direct your mind so every cell in your body moves toward…

Because our diets are typically heavy in muscle meats (which are methionine-rich), we miss out…

Yoga, and specifically Kundalini yoga, is an ancient technique for calming the nervous system which…

Homeopathy Homeopathy is a natural system of medicine based on the principle that you can…

  Is anxiety in your genes? Even though researchers have spent years looking for it,…

Anxiety can make you feel like crawling right out of your skin. Physical symptoms of…

Would you like to heal a chronic health problem? Have aches and pains and discomfort…

Please accept this FREE gift for stress and anxiety relief during this coronavirus pandemic we…

Job transitions are usually stressful - whether they're due to layoff, a new job, reorganization,…

A while back, I attended a conference explaining the neuroscience of meditation. Research is now proving…

What is Reiki? Reiki is a natural healing technique which promotes balance of the body,…

Do you need a java jolt to get you going in the morning? Or soda…

This is a "listening meditation" technique that uses one part of the mind for concentration…

Relationships...can't live with 'em, can't live without 'em.That's how people sometimes feel about their partners.…

This particular breathing technique is calming for both mind and body, and helps relax your nervous…

Do you have an attitude of gratitude? The practice of gratitude as a tool for…

In Chinese Medicine, there are acupressure points on the outer chest known as the "Letting…

If trying to maintain balance in your life makes you feel like a tightrope walker…

How many times have you laughed today? The average child laughs around 300 times a day. …

A recent study showed that yoga beat walking in its ability to reduce anxiety. One…

All is well, and you will never get it done. Life  is supposed to be…

Here's a surprising strategy: set aside time to really worry about whatever is bothering you.Restricting…

When I was in the mountains of Peru on my recent vacation, little did I…

Outdoor exercise lowers stress, increases self-esteem, and improves mood. A recent study found 5 minutes…

"Can my anxiety and worry really spike my blood pressure when I am having it…

This technique is adapted from Dr. Christiane Northrup: Stop right now and notice your emotional…

"Is anxiety a chemical imbalance?" "If anxiety is a chemical imbalance, then I need medication…

Is it really food you are craving, or comfort? Answering YES to more than one…

Dieting again?Losing the same weight you've already lost before?That's Yo Yo Dieting. Been there done…

You're always on the go.You have a never-ending To-Do list. There's always too much to…

Which will you choose? 15: Minutes required spent alone to refresh yourself enough to manage…

Mindfulness helps reduce stress, anxiety, and worry. Mindfulness helps increase happiness, peace, and joy.Sound good?But…

You can use music to purposefully change your mood and reduce stress. Singing along with…

Anxieties about travel are one of the most common problems I deal with.Just the thought…

This easy to learn relaxation technique can be done anytime but can be especially helpful…

Pets are a great anxiety reduction tool!   Sounds funny to say it that way, but…

Calm down today with a bit of exercise OUTDOORS …Nature alone has a calming effect…

What do most new clients tell me they want less of in their lives? Stress…

At least 6 million Americans suffer from panic attacks.  They are very scary but (contrary…

Panic attacks are an extreme form of anxiety that include very scary physical symptoms.  People…

Is working well under stress one of your strong points? These days it may feel…

A simple isometric hand exercise may help those with high blood pressure. Research at McMaster…

I don't like labels. In the counseling field, we have a defined set of "anxiety…

We all know sleep is rejuvenating, but did you know that it's actually a time…

Get away from it all for a few reviving minutes with this visualization to "take…

Do you have any of these physical ailments?Digestive problemsAcid RefluxConstipation, diarrhea, Irritable Bowel Syndrome (IBS)High…

Proud of your ability to multitask? In recent years, multitasking has become a valued skill...even…

The diet frenzy is in full swing during this time of year. As we focus…

But green tea has caffeine?!?! Research is suggesting that green tea may actually be soothing…

Want to attract new and wonderful things into your life? Maybe that vacation you've always…

What you eat, or don't eat, can affect your mood and stress level.Omega-3 fatty acids…

     Q:  What is the biggest thing that blocks our flow of energy and causes all…

Seems to me that there is a deeper meaning behind "Spring Cleaning."  Most of us…

Dr. Mark Hyman (famous functional medicine doctor) named this "The UltraBath." I’m actually not usually…

Limit your worrying to only those times when you can sit down and write out…

Did you know that you have your own amazing and wondrous energy system running through…

What is Reiki? Reiki is a natural healing technique which promotes balance of the body,…

Did you know that many common prescription and over-the-counter medications can have anxiety as a…

You really should pay attention to what I'm going to tell you next. You should…

Do you ever feel like crying when your overly stressed, even for no apparent reason?…

I work with so many people who have a hard time turning off the thoughts…

Lie on your back, close your eyes, and take three deep, slow belly breaths through…

You lay down to sleep. What you could really use is a good night's sleep…

Stress causes your body to start producing excess stress hormones: cortisol and adrenaline. Luckily, nature…

Is it really food you are craving, or could it be something else? Answering YES…

Ever eat when you're stressed? Join the club! We're actually hard-wired to eat when we're…

Here is an easy technique for releasing stress, harmonizing the energy flow throughout your body,…

Food affects how you feel. What you put into your body has a direct relation…

Give your body and your mind a break in a restorative yoga position called "Child's…

Can you think of anything more powerful than words? Words create love and peace, as…

 "What if things go wrong? What if something bad happens? What if I say or…

As you build your toolkit of natural, healthy ways to calm yourself in stressful moments,…

Would soup cause you anxiety? One of my clients suffered through a whole day of…

Your Life Force Did you know that you have your own amazing and wondrous energy…

Most people with anxiety have a tendency toward negative thinking. In a situation where someone…

You have about 500,000 thoughts every day. Some of them are conscious, but many are…

Cognitive behavioral therapy (CBT) is a short-term, goal-oriented type of treatment that takes a hands-on,…

Walnuts: A recent study in the Journal of the American College of nutrition found that…

In moments of extreme anxiety or panic, you lose your sense of being grounded or…

Great peace is possible when you can stay in the present moment and accept what…

When you know what really creates anxiety, then it’s easy to determine the most effective…

W.A.I.N.WhereAm I NowAnxiety always comes from your mind being in the future, or being in…

What keeps you from your goals and resolutions?  Why do you keep setting the same…

Mindfulness is a natural remedy for anxiety, stress,and worry. Mindfulness helps increase happiness, peace, and joy.…

Ever eat when you're stressed?  Eat when you're not really hungry?Join the club!Wired to Eat…

This is a question near and dear to me right now, having recently returned from…

Having trouble making decisions?    Does decision-making cause anxiety?Actually, indecision itself causes MORE anxiety than making a…

Do you dread change?  Worry about the future?  Fear the unfamiliar? Why do we fear The…

This is the most Frequently Asked Question I get asked about anxiety... My biggest question…

Writing down all of your worries in a journal can help you let go of much of…

Think you have no control over physical problems or illness you may have? Think again.…

There are LOTS of natural things you can do to support yourself in getting a good…

The Sleep Problem You lay down to sleep. What you could really use is a…