Making Self Care a Lifestyle: Progressive Muscle Relaxation
This weekly blog series offers a collection of diverse and effective coping techniques that can reduce stress, improve mental and emotional well-being, and perhaps make you even more effective in achieving your individual goals. Check back every Monday morning for the newest skill of the week.
“When you engage your muscle groups one-by-one you trigger your parasympathetic nervous system response to take over and this effectively “turns off” your stress response.”
~ Milissa Peifer, Certified Neurofeedback Trainer
Sit in a comfortable position with your feet resting on the floor. Begin deep breathing for a moment and mentally scan your body for tension.
You will tense and release each of your individual muscle groups one by one while you continue to breathe deeply. Starting with your lower body, contract or tense the muscles in your feet to the point of feeling pressure but not pain. Remain tensed for about five seconds before releasing the tension in your feet and resume deep breathing as your muscles relax. Repeat this process two or three times with just your feet before moving on to a different muscle group.
After your feet, tense your calf muscles in the same fashion. After a few repetitions, continue the tensing and releasing process with your thighs, then move through your torso, then arms/shoulders and so on through the rest of your body slowly moving upward until you reach your head. Do a final body scan for any remaining tension, and allow yourself to enjoy the deep relaxation you have induced.
Learn more about the therapists at The Catalyst Center
“Therapy offers a unique opportunity to explore things in your life that you may not get a chance to explore elsewhere and work through challenges you are facing.There is a safety we build together that allows you to look deeply at yourself. I enjoy exploring your family of origin and attachment, understanding the different identities you hold and how those intersect. I’m interested in understanding who you are in context.
In my work with couples I think that you two are often the most powerful agents of change. While I may offer a unique space for you to challenge yourselves to look at your relationship in a new way, you then take what we’ve worked on outside and work on it in your relationship. You get to hold each other accountable.
Therapy is a non-judgmental space where we are working together with whatever you bring in, whatever you bring in isn’t good or bad, it just is and we will work with that.
If you are ready to focus on understanding yourself first then move into looking at ways to make changes to meet your goals, I may be a great fit for you. I’m not going to dictate who you need to be, we are going to explore that together.”
Gently Challenging, Warm, Accepting you for who you are
Working with Dr. Chelsea Towler Campbell in therapy or assessment will help you to identify and build on your strengths. She is easy to talk to, and approachable. She wants to hear your story and understand who you are through your unique experiences. You will work together to understand how you have built resiliency and overcome challenges in the past, and where you want to go to become your best self.
She takes a collaborative stance as a therapist, never dictating to you who she thinks you should be, but rather working closely with you to find your path and discover your next steps. Chelsea comes across as very humble and thoughtful. She brings sharp clinical skills, many years of training, and expertise to her work as a therapist, and yet she doesn’t play into power dynamics or push her agenda on you. She trusts that you have deep wisdom about yourself that you may just need some help to access. She sees her role as a collaborator, someone who will respect who you are and where you have come from and will use her expertise and experience to support you in making the changes you want in your life.
Chelsea knows that the work you are doing on yourself needs to extend outside of the therapy room, She helps you to extend the growth you are experiencing in therapy into your every day life by challenging you to take what you are learning and apply it to your life.
In her work with couples and families, Chelsea helps you to explore how each of your different life stories are combining to make one multi-layered story that you are writing together. She helps you to see how each of your individual dynamics are affecting the whole system and learn how to shift your patterns to create more peaceful, fulfilling relationships. In her work with couples and families, she empowers each member of the family to hold one another accountable. She encourages you each to take what you’ve been working on in therapy and bring it into your relationships to make them that much richer.
I believe people are like acorns. Each one of us has a ton of potential if we are given a nurturing environment. I know that you can get through almost anything with the right kind of support. I also know that we are often our own harshest critic. As a therapist I provide more context to help you understand yourself more fully. Nothing we do happens in isolation, everything is embedded in the situation. Sometimes you might blame yourself for things that are not your fault. I help you to explore your thoughts, and understand your context. Humans are not perfect, small failures are a natural part of life and of being human...
Empowering you to transform your life
Through working with Mitra in therapy or assessment, people are often surprised by how much improvement they experience. They overcome things they didn’t think they would overcome, and come out of their shells. Often people feel relieved to find out what they are going through is normal and fixable.
Mitra specializes in long term therapy, where you two work together closely over a period of time to make significant life changes and ensure that they stick. Mitra gets that it takes time to transform your life; building a meaningful relationship with the right therapist is a key part of making that lasting change. Having someone on your side with the expertise you need, who can help you stay motivated and focused on your goals is a huge benefit.
If you are ready to work and ready to be honest about your struggles, even if you’re frustrated and feel stuck, then Mitra would be a great fit for you. She balances a deep respect and acceptance for where you are in this very moment, no matter how tough it is, with a powerful faith in your ability to change and knowledge about how to empower you to get from where you are now to where you want to be.
Let’s get to work.
I view the experience of therapy as sacred and feel honored and privileged that my clients allow me into their lives. I love that my job means getting to bear witness to healing and the authentic human experience. I utilize my specialized training in Eye Movement Desensitization and Reprocessing (EMDR) to help people to heal from the effects of past and current traumas. I blend my EMDR training with an interpersonal therapeutic style and research-based information. I take a practical skills approach when indicated and combine this with deeper work. A deep understanding of attachment informs all of my work and it is through this lens I calculate how each of my clients can find healing and happiness.
I am passionate about helping individuals, couples, children and families heal from past hurts and grow in new and positive directions. My training in family dynamics as well as trauma, grief, and loss prepares me in working with children and families who have experienced a major life change such as divorce, re-marriage, moving, or the death or sickness of a family member.
I excel in my work with young children and practice in a hands-on manner that kids can relate to. Through play we explore children's emotions and beliefs about how they are able to be in the world. I provide children with a space to be themselves and have the goodness in them reflected back.
I excel at helping couples and families to improve their patterns of communication and learn to enjoy each other again. I am eager to take on even very tough couple issues and willing to work with couples who are either trying to reconnect again or couples who are trying to peacefully separate.
In addition to research-based individual, couple, and family therapy, we are proud to offer cutting-edge approaches including EMDR (Eye Movement Desensitization and Reprocessing), Neurofeedback, and Therapeutic Assessment.
The vast majority of our referrals come from our former clients, contact us to learn why.
Dr. Klein specializes in working collaboratively with people who are seeking to improve their relationships and their lives. She excels at treating more than just the immediate symptoms, rather addressing the whole person and treating the underlying causes of distress. By using this comprehensive approach she is able to help her clients achieve lasting change rather than just a quick, temporary fix.
Sometimes you need a private place to be yourself where you can freely discuss your life with someone who can offer an outside perspective and help you to make the changes you are seeking. Dr. Klein excels at providing such a place for her clients: somewhere they can feel completely safe and supported in their process of growth.
Dr. Joey Tadie is a talented psychologist with a gift for connecting with people and helping them to transform their lives. It's like he can see who you could be, and helps you get in touch with that part of you and grow into it. Dr. Tadie has a genuine spirit and a deep and abiding faith in our capacity to grow and heal.
He utilizes Cognitive Behavioral Therapy, skill building, insight-oriented talk therapy, and Neurofeedback to help you move past your challenges and get back to living your life to the fullest. His disarming nature is well-balanced by his scholarly side; he is a passionate student of research, theory, and technique with several publications to his name. People love how he is both down to earth and deeply knowledgable about what works to help you get unstuck and create a meaningful life.