Care best for others by first taking VERY GOOD care of yourself. Have you ever heard that saying before?  And what does it really mean?

Isn't it true that when you get on an airplane you are instructed by the flight attendant to do the following should the air pressure in the cabin become compromised and the oxygen masks drop from the ceiling?  You are asked to first put a mask on yourself and THEN on the faces of children and elders.  Huh!  Very interesting!  What do you suppose would happen if you put the oxygen mask on the children and elders first?  Well, you might run out of oxygen, feel faint, pass out and worse, die! In other words, if you are so drained and depleted on a daily basis, how are you able to give to others? So, how DO you care best for yourself so that there is more of you to give to others? 

Often, we neglect ourselves because we feel guilty and don't want to be seen as being selfish, uncaring...and worse yet, unloving.  But is it selfish or SELFLESS to understand what your limitations are and realize when it's time to be replenished and re-energized? 

My suggestion is to first start by appreciating yourself.  What are you going to do today and from now on to honor, nurture and pamper yourself? Find creative ways to nourish yourself on a spiritual, emotional, mental and physical level.  It is so important for you to make yourself a priority.  Attend to your body, mind and spirit on a daily basis and you'll have so much more energy for giving to others. 

Remember, when you do this regularly you are teaching others how to take good care of themselves as well!  I lovingly recall my mother taking time for herself after dinner each night to take a long, soothing bath.  My brother and I knew to leave her alone during her "ME" time.  My  mother would take her magazines with her and enjoy her "Calgon, take me away" mini-vacation.  She would emerge all wrinkled up from being in the water so long, with her face and body flushed from the heat. Ah, and now she was relaxed and oozed relaxation out of every pore!  I appreciate her modeling for us how to take time for ourselves and to take good care of ourselves. What a great lesson in self care! 

Happy Valentine's Day!

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Benefits of Expressing Gratitude Daily

We are at that time of year again when it is expected that you reflect on what you have and be thankful by expressing gratitude and by reaching out to those that are less fortunate. Well, I would like to challenge you to
develop an "Attitude of Gratitude" and get in the habit of expressing it daily, not just around the holidays!
Gratitude and Appreciation are some of the most transformative energies that are available to us. Gratitude is becoming consciously aware of all that is there for us in life, and then acknowledging the gift.

Gratitude releases a dynamic current of energy flow of the highest vibrations into the universe which magically returns to you in physical form more of what you are grateful for. When you express Gratitude for what you have - you allow the Universe to give you more. Why this works is because when you express gratitude for what you have, you put YOURSELF in a frame of mind - one that's of joy and expectancy. Because you now focus on what you HAVE rather than what you DON'T HAVE, the energy you're sending out is I HAVE A LOT. And in return the Law of Attraction has to reciprocate by giving you A LOT MORE. What you send out boomerangs right back to you, so it's important to keep your focus on what you want! These concepts are taken from Rhonda Byrnes's book "The Secret", but realize that The Law of Attraction is a Universal Law and has been around a long, long time!

*Expressing GRATITUDE daily takes you out of the mind set of fear, lack and scarcity and puts you in the mind set of prosperity and abundance.

*Science has proven that people who express their GRATITUDE daily are 25% happier and significantly  healthier than those who don't. What a wonderful way to uplift your spirits! And without drugs!

I encourage you all to make a Gratitude and Appreciation list(s) by using the letters of the alphabet as a guide. Have fun with it!


MY ALPHABET OF GRATITUDE LIST

I am grateful for my positive ATTITUDE

I am grateful for our nearby BEACHES

I am grateful that I am a CARING person and that I have CARING people in my life...


Now, that you get the idea, how about making your own list? Fill your heart with GRATITUDE and watch the miracles happen.

I have been expressing my gratitude daily and focusing on what IS working in my life rather than focusing on what I don't have and what is not working for many years and I am happy to report that it has made a significant and profound impact in my life. Utilizing this tool daily allows me to remain in the mind set of prosperity and  abundance which facilitates my ability to attract more abundance into my life. It takes you away from fear and reacting to situations in desperation and allows you to focus and take inspired actions toward achieving your goals. As I re-read my list from year to year, I recognize the tremendous value of documenting one's gratitude. It is an excellent tool to measure how much one has grown in just one year. It is at the top of my list as a tangible tool for my clients to become more proactive in their lives. It allows you to shift out of negativity into positivity.

To get you started go to this great site http://gratitudelog.com/ and sign up for your free account and start posting what you are grateful for everyday. It only takes but a few minutes. You can invite friends to join
you or you can keep your posts private - it's your choice.

Remember, when you are GRATEFUL for what you have in your life right at this moment, it opens your heart up to receiving more. Make a conscious choice to focus and be grateful for the abundance that is present in your
life now.

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ARE WE TURNING INTO A SOCIETY THAT PRODUCES JUST ENOUGH TO GET BY?

An interesting phenomenon occurred recently. I was spending an evening with friends when one of my friend's 13 year old nephew showed up and was asking us dating advice. Another friend teased him saying that he had tobulk up to attract a girl. His response was that he could do between 15-20 push-ups, right here, right now. "Prove it" we all replied in unison. The challenge was on! So he proceeded to drop and deliver. Immediately upon reaching 15, he abruptly stopped and jumped up. I was astonished and remarked how shocked I was that he stopped before exhaustion! I was sure he could have made it to 20 - 25 easily. I asked him, "Why not break your record and show us just how many you can do?" He just shrugged. This really made an impression on me. Is this a generalization extending throughout our society? Is it global? Doing just enough to get by? I don't get it. And what are the implications down the road?

I remember vividly my brother John and I pushing and challenging each other to our limits; always attempting to prove who had a better memory for memorizing states, capitols, presidents, vice-presidents, who could hold their breath the longest under H2O, who could remember routines we made up, who could remember the codes we assigned to our knock-knock secret conversation we engaged in between our bedroom wall! We made up a game for everything always striving to push ourselves further. It was stimulation, a healthy competition and FUN.

It deeply concerns me when I see young people doing just enough to get by. If the Wright Brothers, Edison, Einstein and others operated like this, where would we be today? What if Rocky gave up???!!! Where are our
inventions, innovations and improvements going to originate from? What is causing this attitude to become so pervasive and what can we do about it? I'm afraid it will lead to apathy, hopelessness and helplessness if we
don't get a grip on it now.

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Setting Goals is All About Making a Commitment to Yourself

Repeat after me..."I am CAPABLE, I am CONFIDENT, I am COMPETENT!

Tips for GOAL Setting:

1. Commitment is essential to achievement. Commit to making a change.
2. Choose a goal(s).
3. Take the required action steps that will move you in the direction of achieving your goal.
4. Energize your recipe for success by adding PASSION into the equation.
5. Always keep your focus on what you desire.

Be SMART when setting your goal(s):

S - Specific, Significant, Stretching

M - Measurable, Meaningful, Motivational

A - Agreed upon, Attainable, Achievable, Acceptable, Action-oriented

R - Realistic, Relevant, Reasonable, Rewarding, Results-oriented

T - Time-based, Timely, Tangible, Trackable

*Writing down your goal(s) makes them much more effective! This makes your goal(s) more concrete. It will give you motivation for movement...the 'legs' necessary for you to begin taking action steps toward achieving
your goal(s).

*Review your goal(s) periodically and make necessary adjustments. Ask yourself what is working (keep it up), what is not working (shift gears) and PERSEVERE!

*Utilize an accountability partner and/or mastermind group to keep you focused and on target.

*Have the right ATTITUDE...express GRATITUDE daily!

NOW YOU ARE READY TO GO OUT AND MAKE IT HAPPEN!

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Are You Ready to Join the Ranks of the Non Smokers?

New Law Bans Smoking In Public Places In New York City, Including Parks, Beaches, And Pedestrian Plazas!

Smoking affects your LOOKS, your WALLET and your HEALTH!

Yes, it is true, only 3 cigarettes a day puts you at risk of dying from cardiovascular disease. CBS News released information stemming from a new report that the reason smoking is so dangerous is because it increases blood pressure, constricts blood vessels and decreases HDL or good cholesterol. The study also found air pollution and secondhand smoke increase your risk of cardiovascular disease by 30-percent.

Reasons to Quit:  When Smokers Quit—Their Health Benefits Over Time

• 20 minutes after quitting: Your heart rate and blood pressure drops.

• (Effect of Smoking on Arterial Stiffness and Pulse Pressure Amplification, Mahmud, A, Feely, J. 2003. Hypertension:41:183.)

• 12 hours after quitting: The carbon monoxide level in your blood drops to normal.  (US Surgeon General's Report, 1988, p. 202)

• 2 weeks to 3 months after quitting: Your circulation improves and your lung function increases.  (US Surgeon General's Report, 1990, pp.193, 194,196, 285, 323)

• 1 to 9 months after quitting: Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection. (US Surgeon General's Report, 1990, pp. 285-287, 304)

• 1 year after quitting: The excess risk of coronary heart disease is half that of a smoker's.  (US Surgeon General's Report, 1990, p. vi)

• 5 years after quitting: Your stroke risk is reduced to that of a nonsmoker

• 5 to 15 years after quitting.  (US Surgeon General's Report, 1990, p. vi)

• 10 years after quitting: The lung cancer death rate is about half that of a continuing smoker's. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decrease.  (US Surgeon General's Report, 1990, pp. vi, 131, 148, 152, 155, 164,166)

• 15 years after quitting: The risk of coronary heart disease is that of a non-smoker's.  (US Surgeon General's Report, 1990, p. vi)

• $$$HOW MUCH DOES IT COST YOU?$$$  Smoking affects your LOOKS, your WALLET & your HEALTH!

We know the hazards of "Second-hand Smoke".  Now experts are educating the masses about "Third-hand Smoke"?  That is the residual toxins from cigarettes that are left on drapes, furniture, carpeting, clothes, inside vehicles, etc.  Remember this the next time you walk into a  hotel room that reeks of smoke from the previous visitor!

So many of my clients are concerned with weight gain when they are ready to give up the smoking habit. FYI...I also incorporate weight management into my scripts for smoking cessation to ensure that my clients do not turn to food and begin overeating once they become non-smokers. The focus is on replacing addictive behaviors with new healthy life choices.

"You can’t get rid of a bad habit, but you can replace it with a good habit." - Dr. Mehmet Oz

I recently saw a Chantix commercial and was astounded at how long it lasted. I was in the kitchen and not really paying attention to the T.V. When I realized it was lasting so long because they had to list all the side effects of the drug, my mouth dropped. Here are just a few of the side effects listed: depression, behavior changes, agitation, hostility and suicidal thoughts.

Why would anyone want to subject themselves to all those nasty side effects when they could eliminate the smoking habit naturally and safely with the assistance of Hypnotherapy?

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MANAGING STRESS EFFECTIVELY - Love Yourself - Take Care of Yourself

Often we underestimate the effect of stress on our lives. Stress affects us on a spiritual, mental, emotional and physical level. It creates dis-ease in our bodies. When you are on overload, preoccupied with responsibilities and completely overwhelmed, it’s common to turn to fast acting solutions. After all we do live in a ‘quick-fix’ society. So what do you do? 

Do you over-indulge in comfort foods, drink in excess to escape, go shopping on credit, use illicit drugs or abuse prescription drugs for instance?  Mishaps happen when we are on overload.  I call it the ‘Calamity Jane’ syndrome. This is when you become prone to mishaps and accidents. You find yourself experiencing the ‘dropsies’ or tripping for example.

In order to be there for others, you must first take very good care of yourself. The key is to find a healthy balance when it comes to caretaking. A perfect example of this is that when you are about to take off on a flight, the flight attendant gives you instructions for what to do in the event the air pressure in the cabin is compromised. You are to first put the oxygen mask on yourself and then children and elders. If you find that being there for others is always at your expense, change is necessary. Don’t get caught up into inviting stress into your life where it doesn’t need to be. Take responsibility for your own life and allow others to sort out their problems. Learn how to say no without experiencing guilt. It is a selfless, not selfish, act on your part to know what your limitations are and how much to extend yourself. 

What are your current coping mechanisms and how can you improve them? I have found over the years that when I ask a client this question they may initially just shrug and say “I dunno”. However, after exploring a bit, I find out that they do indeed have some positive ways of dealing with stress, but just may not be using all the skills in their repertoire at this particular moment. When you’re highly agitated it can be a bit hard for you to remember what has worked effectively in the past. And sometimes what has worked for you in the past may not be adequate for this event. That is why it’s helpful to have several coping strategies to choose from.

It’s important to develop and utilize positive coping strategies on a regular basis so that when the ‘sh_ _ hits the fan’ you will be well-equipped with a tool-box full of strategies to draw from. Therefore, when you feel like you’re ‘losing it’, you’ll know just what to do to get you centered and focused again. If you learn and master positive coping skills now and practice them regulary, you will automatically be able to access them in times of crisis and avoid drama and chaos.

Here are some suggestions on how to re-focus and get grounded again so you can deal with whatever comes your way:

Get outside and take a brisk walk. Get those natural mood boosters (endorphins) of yours flowing again. The fresh air and sunshine will do you a world of good. Take in the beauty around you. Enjoy nature!

Exercise and stretching create F-L-E-X-I-B-I-L-I-T-Y in your life. It allows you to ‘Go with the flow’. Try yoga and Tai Chi. It's important to choose exercise you enjoy. Folks who engage in strenuous, excruciating exercise tend to give it up because they can't maintain the level of effort it requires. Find things that you enjoy doing and you will easily stick with it. Go dancing!

Throughout the day take a few moments to lift your shoulders and roll them forward and backward. This is a simple exercise to release tension that your body is holding onto.

The benefits of meditation and deep breathing have been researched and proven beneficial to releasing tension and gaining clarity to help you to create positive solutions to challenging situations. Five to fifteen minutes of meditation daily is extremely beneficial in reducing stress. Focus on breathing in deeply with your diaphragm, not your chest…holding that breath for 2-4 seconds (whatever feels comfortable for you) and then releasing that breath gently. Breathe in R-E-L-A-X-A-T-I-O-N and gently exhale T-E-N-S-I-O-N. 

Eat well. Choose whole foods that are closest to their natural form when they were grown. Avoid chemicals and preservatives in your foods. 

Get adequate rest. Sleep deprivation wreaks havoc on your inner organs. Create a sleep friendly environment in your home. 

Find creative outlets such as singing, dancing, woodwork, painting, gardening…using your hands to make things.

Get lost in a good book, inspirational reading, watch motivational movies and listen to soothing music. Bring joy and laughter into your life by watching comedies. Research has shown us that the mere act of smiling releases chemicals that can uplift your mood. I’m sure you have heard the saying, “Laughter is the best medicine”. Here’s a good way to get yourself in a good mood the moment you open your eyes in the morning. Get a smiley face helium balloon and tape it flat to your ceiling or whichever wall is the first thing you see when you wake up. This will help you set the mood for the day. 

Nurture and pamper yourself by taking baths. It’s amazing how troubles go down the drain along with the dirty bathwater. Add essential oils to your bathwater to enhance the experience.

Go for a massage, acupuncture, hypnosis session, try Reiki and Magnified Healing energy treatments.

Keep up with your personal hygiene. Get a new look by choosing a new hairstyle. Wear bright colors, avoid drab outfits.

Avoid toxic individuals. Be in the company of positive individuals to lift your spirits.

Make a list of all your accomplishments and successes. Keep it up to date and review it often. Revel in your accomplishments! It allows you to realize you have the resources to keep you in the VICTOR role.

Keep your focus on what you want, not on your current circumstance. If you are always ruminating and obsessing about your current circumstance you will continue to attract that to you. This falls under the category of the Law of Attraction.

Use affirmations and intentions. When you hear yourself thinking or saying negative things about yourself begin to shift this by practicing your intentions during these moments.

Expect miracles. Look for the small miracles that occur daily all around you.

Express gratitude daily. Notice what IS working in your life. List what you appreciate and what you are grateful for and you will naturally keep your focus on manifesting more abundance in all areas of your life.

The above will help you get started. Use this as a guide to get you going. Once you get started you will gain momentum and get motivated and inspired to continue. Have fun making your own list; write it down…it will give it legs!

If you are having difficulty getting started or implementing the above, find a qualified licensed mental health professional to assist you with your personal growth and empowerment.

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Eugenia E. Karahalias is a holistic mental health therapist who incorporates the body, mind, spirit approach into her healing modalities.

“I am all about WELLNESS...in body, mind and spirit. I call myself a Lifestyle Modification Expert. My goal is to help individuals get unstuck so that they can push past their blocks to unleash their full potential. I utilize a myriad of tools to facilitate this process.”

Eugenia currently specializes in the treatment of addictions, anxiety, bereavement, depression, improving performance, pain management, PTSD, phobias, relaxation & stress management and trauma utilizing a myriad of tools from the following disciplines: Licensed Clinical Social Work (LCSW-R), Credentialed Alcoholism & Substance Abuse Counselor (CASAC), Certified Clinical Hypnotherapy (CCH), EMDR II Specialist (Eye Movement Desensitization & Reprocessing), Reiki Master & Magnified Healing Teacher & Practitioner Phase III. Offices located in Amityville and West Babylon, NY.

http://www.UnleashYourFullPotentialNow.com