Stepping Stones Counseling

Regina Bright is the owner of Stepping Stones Professional Counseling, a Mary Esther private practice. She is a Licensed Mental Health Counselor, a Clinical Supervisor, a Parent Coordinator and a Florida Supreme Court Family Mediator. At Stepping Stones Professional Counseling, they provide individual, group, couples and family counseling. Call 850-226-6430 or visit SteppingStonesCounseling.org or www.facebook.com/steppingstonescounseling

Regina Bright is the owner of Stepping Stones Professional Counseling, a Mary Esther private practice. She is a Licensed Mental Health Counselor, a Clinical Supervisor, a Parent Coordinator and a Florida Supreme Court Family Mediator. At Stepping Stones Professional Counseling, they provide individual, group, couples and family counseling. Call 850-226-6430 or visit SteppingStonesCounseling.org or www.facebook.com/steppingstonescounseling

Regina Bright is the owner of Stepping Stones Professional Counseling, a Mary Esther private practice. She is a Licensed Mental Health Counselor, a Clinical Supervisor, a Parent Coordinator and a Florida Supreme Court Family Mediator. At Stepping Stones Professional Counseling, they provide individual, group, couples and family counseling. Call 850-226-6430 or visit SteppingStonesCounseling.org or www.facebook.com/steppingstonescounseling

Regina Bright is the owner of Stepping Stones Professional Counseling, a Mary Esther private practice. She is a Licensed Mental Health Counselor, a Clinical Supervisor, a Parent Coordinator and a Florida Supreme Court Family Mediator. At Stepping Stones Professional Counseling, they provide individual, group, couples and family counseling. Call 850-226-6430 or visit SteppingStonesCounseling.org or www.facebook.com/steppingstonescounseling

Regina Bright is the owner of Stepping Stones Professional Counseling, a Mary Esther private practice. She is a Licensed Mental Health Counselor, a Clinical Supervisor, a Parent Coordinator and a Florida Supreme Court Family Mediator. At Stepping Stones Professional Counseling, they provide individual, group, couples and family counseling. Call 850-226-6430 or visit SteppingStonesCounseling.org or www.facebook.com/steppingstonescounseling

Regina Bright is the owner of Stepping Stones Professional Counseling, a Mary Esther private practice. She is a Licensed Mental Health Counselor, a Clinical Supervisor, a Parent Coordinator and a Florida Supreme Court Family Mediator. At Stepping Stones Professional Counseling, they provide individual, group, couples and family counseling. Call 850-226-6430 or visit SteppingStonesCounseling.org or www.facebook.com/steppingstonescounseling

  Beating Holiday Stress with Basic Meditations

Regina Bright, MS, LMHC, BCST

Licensed Mental Health Counselor and Board Certified Sex Therapist

Holidays can be stressful. Between work, parenting, in-laws, Holiday guests, shopping, traveling, and cooking, (I believe the Holiday term is hustle and bustle) life can seem pretty hectic this time of year.

When I am feeling overwhelmed, I take a time out to relax and do short meditation exercises. Here are a couple of my favorites:  

Deep Breathing Exercise

Begin in a quiet comfortable area with no distractions of cell phones, T.V.’s, computers, etc.  Remember, our goal is to quiet our mind and to remain in the moment. Don’t get discouraged if you are not able to do this the first time. It took me several times to get the hang of it.  

Sit up straight and tall, feet on the floor, and hands on your tummy. Take a deep breath (in through the nose and out through the mouth) and release. Notice your ribs expand while the rest of your body is motionless. Breathe deep, slow, and smoothly. Your exhale should be twice as long as your inhale. Focus solely on your breath. If a thought comes up, bring your attention back to your breath. You are in control – resist distractions. Try this exercise daily, remember meditation is a practice.

Meditation Using Your Senses

Next time you are at the coffee shop, make your focus a cup of hot coffee. Notice the sounds around you – people talking, the steam from the cappuccino machine, the sound of whipped cream topping off a Frappuccino.  Notice the colorful ceramic cup, the steam, and the creamer swirling around the rim. Notice the fragrant aroma of the dark coffee beans. Notice the warm liquid going down your throat and warming your tummy. Notice how the warmth of the cup is warming your cold hands. Notice the taste of your favorite winter drink.

Notice what it feels like to slow down and live in the moment – it isn’t a race to get through life!

Great Mood Boosters and Stress Reducers

Asparagus = boosts mood and calms nervous system

Avocado = reduces stress, calms nervous system, and boosts mood

Bananas = calms nervous system and increases serotonin

Blueberries = reduces stress and boosts mood

Carrots = reduces stress

Cayenne = reduces depression

Chamomile = calms nervous system

Chia seeds = boosts mood

Citrus scents = boosts levels of norepinephrine

Coconuts = boosts mood

Coldwater fish = reduces stress

Dark Chocolate = reduces stress

Exercise = reduces anxiety and depression, boosts overall mental health, reduces stress, improves sleep

Flaxseed = boosts mood

Green smoothie = boosts energy

Holding hands = calms nerves

Honey = energy, antioxidant, and improves immunity

Hugs = releases oxytocin and relieves stress

Iron = alleviates fatigue and prevents anemia

Jasmine = scent calms the nervous system and reduces anxiety

Kale = boosts mood

Lavender = smelling lavender has a calming effect; reduces stress

Leafy greens = reduces stress and boosts energy

Lemon balm tea = reduces stress

Lemons = scent has a calming effect; reduces stress

Mango = calming fruit

Massage = stress reducer

Music = great anxiety reducer, stimulates blood flow, and is good for your heart

Nuts & seeds = reduces stress, calms nervous system, and boosts mood

Oats = decreases depression

Oranges / pink grapefruit = reduces stress and boosts mood

Peppermint = scent boosts mood

Quenepa = antioxidant, regulates hormones, and helps with sleep

Raspberries = calms nervous system

Raw cacao = boosts mood and calms nervous system

Rosemary = scent helps with mental fatigue

Sex = boosts immunity, stress reducer, helps insomnia, increases endorphins, and increases Oxycontin levels

Spinach = boosts mood and calms nervous system

Sweet potatoes = calms nervous system

Swiss chard = boosts mood

Tomatoes = boosts mood

Vanilla = smelling vanilla has a calming effect

Walking = increases serotonin

Vitamin D = increases serotonin

Yogurt = increases serotonin

Regina Bright is the owner of Stepping Stones Professional Counseling, a Mary Esther private practice. She is a Licensed Mental Health Counselor, a Clinical Supervisor, a Parent Coordinator and a Florida Supreme Court Family Mediator. At Stepping Stones Professional Counseling, they provide individual, group, couples and family counseling. Call 850-226-6430 or visit SteppingStonesCounseling.org or www.facebook.com/steppingstonescounseling