October marks Domestic Violence Awareness Month, a time to bring attention to the ongoing crisis of intimate partner violence. According to the National Coalition Against Domestic Violence (NCADV), 1 in 4 women and 1 in 9 men experience severe intimate partner violence, physical injury, or stalking in their lifetime. Furthermore, over 20,000 calls are placed to domestic violence hotlines each day in the U.S. Survivors of domestic violence often experience long-term psychological effects, including anxiety, depression, post-traumatic stress disorder (PTSD), and emotional dysregulation. While therapy, counseling, and medical intervention play a crucial role in healing, complementary therapies such as Reiki, hypnosis, and anxiety coaching can provide additional support for emotional and mental well-being.

No one ever deserves to experience abuse.  You may access information about identifying abuse HERE. Tools to help you be safe HERE. And know that you are not alone. No matter how bad your situation may seem, there are several steps you can take to protect yourself on your path to long-term safety.
NOTE: Internet usage can be monitored and is impossible to erase completely. If you’re concerned your internet usage might be monitored, call the DV hotline 800.799.SAFE (7233). Learn more about digital security and remember to clear your browser history after visiting websites. If it suddenly becomes unsafe to continue reading once you are on thehotline.org site, clicking the red “X” in the upper-right corner or pressing “Escape” button on your keyboard twice at any time, will close your search window/browser and leave TheHotline.org immediately.

How Alternative Therapies Can Help
Domestic violence can leave survivors feeling powerless, but alternative therapies like Reiki, hypnosis, and anxiety coaching can provide additional avenues for emotional relief and healing. If you or a loved one is struggling with the mental toll of domestic violence, look for free local community resources and TheHotline.org that can assist and seek alternative practices to work alongside for comprehensive recovery. 

Reiki is a form of energy healing that promotes relaxation, reduces stress, and restores balance in the body. A study published in American Society of Pain Management Nurses found that Reiki significantly reduced symptoms of stress, anxiety, and depression in participants. Effect sizes for pain reduction ranged from small (d = 0.32 for cancer patients) to very large (d = 4.5 for community adults), suggesting its strong potential as a complementary treatment. This makes Reiki especially promising for survivors of domestic violence who are dealing with trauma, stress, and anxiety, offering a natural, supportive option for emotional healing.

Hypnosis has also shown promise as a tool for helping trauma survivors. A study in the Journal of Trauma & Dissociation showed Hypnosis can help trauma by recreating the mental state experienced during and after trauma, but in a safe, controlled way that allows the person to process and work through painful memories. This approach is similar to grief work, where the individual acknowledges and puts difficult life events into perspective, making them easier to face. The focused state that hypnosis creates, which may have been protective during the trauma but troubling afterward, becomes a useful tool for addressing traumatic memories and reducing PTSD symptoms.

Anxiety coaching provides practical skills for managing anxiety and stress that result from traumatic experiences. Techniques such as mindfulness, emotional regulation, and cognitive restructuring are used at Jophael Wellness in anxiety coaching to help survivors gracefully regain control over their lives.

Stay safe, you are not alone,
Big Hugs, Cheryl

Thrane, S., & Cohen, S. M. (2014, February 28). Effect of reiki therapy on pain and anxiety in adults: An in-depth literature review of randomized trials with effect size calculations. Pain management nursing : official journal of the American Society of Pain Management Nurses. https://pubmed.ncbi.nlm.nih.gov/24582620/ 

Spiegel, D. (2002, October 23). Hypnosis and traumatic dissociation: Therapeutic opportunities. https://www.tandfonline.com/doi/abs/10.1300/J229v04n03_05 

As we step into April, let's take a moment to acknowledge something crucial: it's Stress Awareness Month. And for those of us who dedicate our lives to caring for others, this is an important reminder, that we often neglect to care for ourselves.

Day in and day out, we pour our hearts and souls into supporting our loved ones, whether it's aging parents, children with special needs, or partners facing health challenges. We give tirelessly, selflessly, and without hesitation. But amidst all this giving, we often forget to replenish our own well-being.
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Caregiver burnout is a real and pressing concern. It creeps up on us slowly, as the weight of our responsibilities grows heavier, and our own needs take a backseat. We push through the exhaustion, the stress, and the overwhelm, telling ourselves that it's all part of the job.

But here's the thing: neglecting our own well-being doesn't just harm us—it ultimately affects our ability to care for those who depend on us effectively. When we're burnt out, stressed, and depleted, our capacity to show up fully present and supportive diminishes. Our loved ones deserve more than just our physical presence—they deserve our vitality, our energy, and our love.

So this April, let's make a commitment—to ourselves and to those we care for. Let's prioritize self-care, even if it's just a few moments each day. Let's seek support, whether it's through therapy, mindfulness practices, or connecting with fellow caregivers who understand our journey. Because when we take care of ourselves, we can show up as the compassionate, resilient caregivers and partners our loved ones need and deserve.

Join us this April as Jophael Wellness shines a light (enter booking code: CARE-APR24 for $10 off any session) on caregiver stress and commit to nurturing ourselves as fiercely as we nurture others!

Stay Strong 🌟, Cheryl

Let's get straight to the point. We've all been feeling the weight of recent challenges. It feels like we don’t know how to calm ourselves down. Lately, I've noticed an increasing number of clients seeking rebalancing and restoration when they've reached breaking point. Restoring well-being from exhaustion is no small feat then — it takes a toll on your nervous system and your wallet and is hard on your Reiki practitioner too.

Given this observation, I want to emphasize the critical importance of finding the optimal time for scheduling your Reiki sessions. Reiki offers a profound opportunity to recalibrate and reconnect with your inner balance. But its effectiveness is deeply influenced by the frequency of your visits. Consistency is transformational. And change is not linear. Life is more like snakes and ladders. It's a question of noticing that you are on a snake and jumping back onto the ladder (sympathetic or vagal reset) as soon as you can. Through repetition and consistency, you can bring your body back into balance, beat tiredness and exhaustion, and build up your energy levels.

So what is YOUR timeframe for a reboot — every two weeks, once a month, every 5 weeks, 3 months, or something else? I encourage you to consider scheduling your Reiki sessions strategically, prioritizing these moments of healing before you become overwhelmed or reach your breaking point. By doing so, you gift yourself with the opportunity to build resilience and renew your energy. Additionally, this allows your wellness practitioner to work with you on a customized plan, ensuring continuity in your wellness and preventing the need to start anew each time.

With wellness in mind, Cheryl

Rumination "I really messed up" mentality is a hallmark sign of depression.
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Fear of the future ("what if. . ." ) on the other hand keeps us stuck in anticipatory anxiety.
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Being in the present moment ("here and now") is where we want to be and have the ability to change. We are not distracted by rumination on the past or worries about the future, but centered in the present. The practice is called mindfulness.
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​Getting out of your head and being mindful can be challenging, especially if you're used to overthinking or feeling overwhelmed by your thoughts. Here are a few tips to help you get started:

1. Practice mindfulness meditation: Mindfulness meditation is a technique that involves focusing on the present moment and observing your thoughts without judgment. By practicing this technique regularly, you can train your mind to be more mindful and less reactive to your thoughts.
2. Engage your senses: One way to get out of your head is to focus on your senses. Pay attention to what you see, hear, smell, taste, and touch in the present moment. This can help you become more aware of your surroundings and less focused on your thoughts.
3. Get active: Engaging in physical activity can help you get out of your head and into your body. Activities like yoga, running, or dancing can help you focus on your breath, movement, and physical sensations, which can be a powerful way to be mindful.
4. Practice gratitude: Focusing on what you're grateful for can help shift your attention away from your thoughts and onto the present moment. Try starting each day by writing down three things you're grateful for.
5. Take breaks from technology: Technology can be a major distraction that keeps you stuck in your head. Try taking breaks from your phone, computer, or TV and spend some time in nature or engaging in a relaxing activity.

Remember, becoming more mindful takes practice and patience. If you would like help on being kind to yourself and practicing these techniques regularly to reap the benefits of a more mindful life, schedule a free online session with me to see how anxiety coaching and my expertise and support can help get you there faster! #choosehappi

#anxietycoaching #jophaelwellness #wellness #mindfulness #hypnosis

Learn the difference between your intuition guiding you and your trauma misleading you.

If we continue to not see the asshole, we acting from the inner child that did not feel safe growing up. He/she could not find the answers to questions or solution to the dilemma felt. So to cope, we had to fight, flee, fawn or freeze (play dead or numbing feeling anything) the abuser/or our then reality. We denied, minimized, fantasized, ignored or even normalized toxic behavior. This was the helpless child. It worked! We SURVIVED! 

But now for most of us reading this, living is exhausting! It is painful to continue to act normal. It is not other people, laziness or self sabotage. It is time for US to decide to act from the adult self.

Showing up, growing up, seeing reality & learning new coping skills as the adult for the first time - are steps toward a thriving life and not feeling out of control all the time.

How will you show up as your adult self today? Comment 👇.

If you'd like a head start on decluttering difficult people around you, read this post. Why declutter only your house and routines. The amount of energy you have is also limited. It needs to be cared for and sustained. Bring the Kon-Mari method to your personal energy too. 

If you like this, share with someone u know! Contact me or book a discovery session with me if you need help with adulting. Much love!

​Cheryl

#choosehappi #adultingcoach #invisibleillness #codependency #addictionsucks #hsp #sensitivepeople #traumacoaches #coacheswhocare #stressawareness #anxietyawareness #positivevibes #thrivenotsurvive #peoplepleasing

Here is the recipe for healing generational hurt. A person that heals their inner wounds heals their parents, their children and all people around them.

-Learn all you can about trauma and trauma bonds
-Understand common emotions that accompany trauma
-Examine problematic thought patterns, and
-Deepen your mind-body connection by incorporating wellness habits into a routine in your everyday life.
(Gentle nurturing, restoring Reiki also would help release blocked pathways, trapped trauma energy and soothe like a warm hug on a cold day!) 

Intense feelings are an indication we are triggered. Meaning subconsciously the amygdala in the brain recalls a stored snapshot in time when things were unpleasant tagged "to be avoided" and is sounding warning bells. If we can stop here to ask - how old is this part of me that feels small? What emotion are we feeling? When was the first time we felt that emotion? 

Most often you will be able to pinpoint the root reason for the sudden change in feelings and begin to reframe the event. This is a basic version of a  technique called affect bridging and I use it often in my hypnosis practice. The little space for reflection gives time for you not to react in 4F ways (fight, flight, freeze, fawn) and reminds your grown self that you NOW are no longer vulnerable or helpless. Once the event is released (by talking, reframing, Reiki/other holistic energy practices), the amygdala (in the brain) clears the "to be avoided" tags and releases the memory via the hippocampus to the neocortex for rational processing. Done repeatedly, this process will calm your more reactive nervous system; de-charging the intensity of flashback(s). Living in a frequently triggered state is painful and unnecessary. Healing is worth it. Don't be afraid to look within or get in touch with a skilled practitioner who can take you safely through the process.

Much ♥️ as you take your first steps, are somewhere in-between or are seeing the light at the end of your tunnel. Just keep walking. There is nothing else to do!
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SHARE with a friend that needs this/ leave a COMMENT and if you need help shoot an email or book a discovery session with me.
Cheryl

#easiersaidthandone #thrivenotsurvive #choosehappi #generationalhealing #ACOA #CODA #coachesthatcare #addictions #breakup #toxicrelationships

Valentine's day puts too much pressure on couples and is a sad day for those wishing to be in a relationship. It is however a great day to commit to being in a kind relationship with yourself!

Society is highly prescriptive in what it deems 'to be loved'. This is a cause of a lot of anxiety especially in times like these. We worry- are we entirely normal if we are not experiencing love the way we "should" be.

When we look around we probably have far more love in our lives than we care to acknowledge. Eros while heady wanes with time because our minds are programmed to get used to things (Adaptation). You are loved, acknowledge it! Read my post that talks about things to do if you are single at this time of love besotted people.

💞 Cheryl
#choosehappi #love #selflove #copingskills #covid #jophaelhypnoreiki #anxiety #selfheal

Chakras are points of life energy flowing at certain places along the vertical axis of the body.

Just like you have major organs and then arteries and veins. So you have major energy hubs and pathways that connect within and with the exterior world. Each major energy hub is responsible for replenishing the organs that surround it, chatting with other hubs and also taking care to balance the energy flowing through all of us and our outer world.

Any physical/emotional/spiritual disruption from injuries, events, relationship, personal/ community trauma or even unresolved issues from past/dimensional lives can cause blockages that interfere with you doing life well. We all know blocks do no good.

So just follow your instinct and work on one/more of them that you feel is off. Be watchful of your life and you will see changes begin to happen as the energy flow is restored. Know, You are healing You!

Better still, come in for a rejuvenating, balancing and restorative Reiki session. There are plenty of Reiki options in the Book Now section to choose from that will align whatever is specifically worrying you or mention your area of concern in the detailed intake questions when you book your session and I will take care of you. 🙌

​Namaste, Cheryl

#weekdayinspiration #choosehappi #motivation #depressionhelp #alanon #coda #awakening #love #reiki #rebalancing

Hello Precious Ones! 

This time of the year, most of my life-coaching is centered around stress from Hallothanksmas (the period between Thanksgiving and the Holidays). Yes, it has got it's own urban dictionary mention. 

Circumstances, priorities & meaning of the holiday season changes all the time from the ebb and flow of routine living. New additions to the family via either birth, marriage, loss through divorce, travel or death, health concerns, children's activities or changing preferences, job loss or career changes, diverse living arrangements, emptying nest or retirement. These bring along with it a need to change the usual way we celebrate.

Four simple tips I give my clients have helped. Hope they help you have a Happy You & Yours.

• Manage expectations of yourself and that others may have (vis-a-vis the perfect holiday photo/letter, greeting cards on time, gifting everyone, 3 course festive spread with perfect pineapple glazed ham, etc) - List them out. Get your thoughts clear on them. 

 

• Sort - match your must-dos with those around you. Frequently that alone is illuminating enough. What might be stressing you might not even rate top 3 of someone else's list! Together come up with different/creatively ways to get the ones that matter done.

 

• Get the family involved - Have conversations ahead of time with immediate loved ones about top traditions that mean holidays to them  and match them with yours. Get everyone on-board with how things might be different this year. You may be the only one in your family working on your stuff - communication, boundaries and saying no. So the struggle is real. Be kind to yourself and don't abandon your complete routine. Doing familiar things will keep your brain from freaking out.

 

• Be prepared - for non-cooperation from certain family/friends :)). Predictability is your ally here. Let respect rule; for your limitations and for other people's too. You cannot please everyone.

The holidays seem extra overwhelming because it is a focussed time of applying the skills we need all year through. Prioritizing, setting boundaries, financial budgeting, saying no assertively, knowing your limits, self-esteem and applying strategies from your tool kit for when they are needed. 

We only have so much time, energy and money. Happy Holidays calls for managing them mindfully without guilt (feeling like you did something wrong) and shame (feeling YOU are wrong or bad at the core).

Self care is not selfish. It is key to everyone having a quality festive time. You have a choice. Choose Happi! 

Cheers, Cheryl.

Why declutter only your house and routines. The amount of energy you have is also limited. It needs to be cared for and sustained. Bring the Kon-Mari method to your personal energy too. Plug drainers and draining habits that do not bring joy into your life.

What makes most toxic people so difficult to recognize is that they’re usually quite funny, charming or cool when you first meet them. But they are complete energy drainers.⁠ Spend that same energy on yourself or retain it for the few difficult people you just have to keep in your circle like your boss, or relative/inlaw. 

10 types of people (and yes that includes family) that you need to cut off without guilt are the : 
1) Always NEGATIVE person
2) ITS ALL ABOUT ME person
3) Compulsive LIAR
4) MOOCHER
5) STEALS YOUR SIGNIFICANT OTHER person
6) CONSTANT CORRECTOR person
7) MALICIOUS
8) I CAN TOP THAT person
9) VANISHES when you need them &
10) the BLABBERMOUTH person. 
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Some common "habits" that can do with the Kon-Mari are: 
a) waiting passively for something to happen (complacency)
b) rejecting change or something new (irrational fears)
c) consuming too much even when you do not need it (mindset)
d) acting like it does not matter when it does (denial)
e) complaining all the time or harsh self criticism (self-talk). 

Being mean to oneself or putting up with other's selfish behavior has not worked in the past to better your life. Why do you think it will work now?!⁠ Learn how to free up more energy for yourself with a customized break-through session.

Cheryl.
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#simplify #choosehappi #selfcare #lifeskills #successmindsetcoaching