Answer 10 quick questions and find out about your relationship with stress and recommendations on how to keep developing your capacity to reduce stress and improve well being.

STOP

In this video get some tips on how to integrate STOP as an informal mindfulness practice you can weave throughout your day. This practice is perfect for trying mindfulness for the first time AND for more advanced practice of creating pauses in the midst of your most stressful situations. Here I offer guidance on each step of the practice S-Stop T-take a few breathes, O-observe, P-proceed.

3, 2, 1 Care Plan

If your stress level is high, you may notice that anything resembling "self care" goes out the window with the bathwater. There are three reasons this may happen: 

• You may have a mindset that prioritizes doing over being, so when demands increase the expectation of self and/or others is to "get things done", check tasks off the list, meet all the responsibilities before doing something "extra" like "self care". If "doing mode" becomes your default, you eventually will feel exhausted, and maybe even underappreciated or taken advantage of.
• Your definition of "self care" may be too narrow. It's common to summon up images of responsibility free days or hours, new clothes, or vacations when thinking about taking care of oneself. The cold hard truth about taking care of one's body, heart, and mind is that it's most often not time consuming, or cost much money, and isn't usually glamorous. Taking care of oneself includes daily decisions like eating regularly, slowing down to take a few breathes between tasks, praying regularly, hydrating, giving yourself grace when you make mistakes, and so much more.
• You don't know the needs of your mind, body, and heart, or what your goals and intentions are, so you are unfamiliar with how to tend to yourself and build the life that you want. This may be because you have not had access to strong, healthy guides or mentors, and or because you have been stuck in a survival mode of being due to trauma or not having your basic needs met.

The following "3, 2, 1 Self Care Plan" provides a simple outline to either get started on your journey to start to understand how to treat yourself as a whole person, or to briefly check in with yourself at any point on your journey.

Naturopath Dr. Abigail Seaver and I discuss Mindfulness Based Stress Reduction as a health and wellness resource. We discuss what MBSR is and how mindfulness can improve mental and physical health, especially when stress exacerbates symptoms.

This course is an introduction to mindfulness as a tool to reduce stress. In five sessions learn how to identify stress in your life, ways mindfulness can help, and concrete ways to try mindfulness and experience benefits right away. Plan to spend about an 30-60 minutes a week over the five weeks to complete the course. Have direct access to Nichole, Qualified Mindfulness Based Stress Reduction Teacher, via discussion posts, and during monthly guided practice sessions.

It's great for folks who have an interest in mindfulness and want to further develop the skills on their own, with some opportunities to correspond with an experienced teacher via email. Students can choose to add one to one sessions if they want more support or accountability. Message Nichole about these options

Meet with Nichole to share a bit more about your situation and goals, and Nichole will let you know what she can offer and make recommendations based on your situation, providing referrals when possible. You can expect to leave the session with at least one tool or a guided mindfulness practice that meets you right where you are. Nichole provides initial sessions via televideo or in person in Ridgway, Colorado for 60 or 90 minutes.

This initial session can be private pay, or if you meet criteria for a diagnosis, and reside in Colorado (where Nichole is licensed) Nichole will bill insurance if you prefer. Be aware that insurance coverage varies for telehealth services and session lengths over 45 minutes. In addition, every plan is different in regards to what the client pays out of pocket. You are responsible for paying for services you participate in. Call your insurance plan to verify coverage. Private pay and out of network will be billed at the time of service.

60 minutes- $95

90 minutes- $135