​Welcome back to the weekly blog from Private Counseling dedicated to Mindfulness!

-- Quick Recap --
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Myth: Mindfulness = completely clearing your mind of any thoughts, breathing calmly, and being peaceful.

Truth: There are MANY ways to be mindful!
I hope it is a relief for you to realize that you don’t have to empty your mind (because that can be almost impossible). We will focus on 6 categories of Mindfulness (created by Dr. Elisha Goldstein) – 1) Being Calm 2) Being in the Here and Now 3) Being Good to Yourself 4) Being Happy 5) Being Kind 6) Being Balanced

​This week’s goal is to Be Happy: by Utilizing the Power of Gratitude

Practicing gratitude is a very effective way to nurture positive states of mind. ​Being thankful – intentionally and wholeheartedly – can activate the left prefrontal cortex, which is the part of the brain associated with positive emotion. What we practice becomes automatic. Consistency makes a habit.   ​Automatic gratitude = ongoing happiness.

Author

Bree Winkler is a licensed professional counselor in Atlanta, GA. Bree specializes in helping clients manage anxiety, depression, anger, and relationship issues. Contact Bree today to schedule your initial session. 

​Welcome to the beginning of a weekly blog dedicated to Mindfulness!

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Myth: Mindfulness = completely clearing your mind of any thoughts, breathing calmly, and being peaceful. Truth: There are MANY ways to be mindful! I hope it is a relief for you to realize that you don’t have to empty your mind (because that can be almost impossible). We will focus on 6 categories of Mindfulness (created by Dr. Elisha Goldstein) – 1) Being Calm 2) Being in the Here and Now 3) Being Good to Yourself 4) Being Happy 5) Being Kind 6) Being Balanced

Author

Bree Winkler is a licensed professional counselor in Atlanta, GA. Bree specializes in helping clients manage anxiety, depression, anger, and relationship issues. Contact Bree today to schedule your initial session. 

Shift from Negative Self-Talk to Positive Self-Talk

Do you ever talk to yourself in a mean way? ​This is called negative self-talk. When you speak harshly to yourself, you feel angry, isolated, rejected, hurt. ​ ​Examples of negative self-talk include: “That was stupid!” “I can never get it right.” “I should have done better.”

Changing negative statements to positive statements shows kindness to yourself.  When you talk nicely to yourself, you feel better and you handle life with more energy and confidence.

TIP – When you catch yourself speaking negatively to yourself, pause, write down the negative statement. Re-read the statement. (Would you speak to your friends/coworkers/loved ones with those words? Probably not! Would your friends or family speak to you that way? Not if you have healthy relationships!) Now, re-write the negative statement to a positive statement that is realistic. Let the new, positive statement be the new, improved way you speak to yourself!

Examples of positive self-talk include: “I am capable of doing this.” “I will figure this out.” “I did my best.” “I will learn from this and improve next time.” “I am lovable.” “This situation was tough, but it doesn’t define me.” “I am okay.” “I am strong.” ​“It is normal to feel sad (worried, angry, confused, hurt, etc.) and I will let myself feel this feeling and then let myself move onto other feelings without getting stuck.”

Can you stop criticizing yourself? Can you start using this technique? Can you start being kind to yourself?  ​ If you need help with negative self-talk, depression, anxiety, or overall mental health awareness and improvement, contact Bree today for help and support.

Author

Bree Winkler is a licensed professional counselor in Atlanta, GA. Bree specializes in helping clients manage anxiety, depression, anger, and relationship issues. Follow Bree on Instagram: www.instagram.com/therapywithbree/ or visit www.PrivateCounselingGA.com for more information. 

​Whoa! I can relate! Can you?? I was recently listening to a podcast where someone shared this concept: “I’ve never met a feeling I didn’t want to change.” ​While you are pondering this, I’ll elaborate. The speaker shared individuals who feel happy seek to feel happier. Whereas, an individual who is experiencing a negative emotion (such a sadness, hurt, fear, disappointment, rejection, guilt, or a variety of other negative emotions), has a deep desire to feel better; to change that feeling.

Here is what is missing: Feelings have a PURPOSE. You process, interpret, and react to situations differently based on how you feel. You learn to differentiate between ‘fight or flight.’ When you accept your feelings as-is, you learn resilience. Discomfort and vulnerability are good things! Feelings are temporary! I hope you find both humor and education (through these reminders). I believe both are necessary each day.

Take home message: Feelings have a purpose. Embrace the moment and the associated feeling. Feelings will change. Don’t run away from how you feel! 

Author

If this seems like a foreign concept and/or extremely hard for you. Please ask for help. Bree Winkler is a trained licensed professional counselor in Atlanta, GA. Bree specializes in helping clients manage anxiety, depression, anger, and/or relationship issues. Contact Bree today for a free phone consultation. 

The Struggle is Real ​ Raise your hand if everything seems to come easily for you. Anyone?? Life is an ongoing struggle. That struggle causes anxiety, depression, sadness, worry, anger, fear, disappointment, loneliness, grief, and many other negative emotions. BUT… struggles also create determination, motivation, pride, accomplishment, confidence, joy, and many other positive emotions.

Help for your Struggle is Really available ​ Trained, licensed, professional counselors are locally available to help you with all kinds of mental health issues. Counselors want you to ask for help. Caring professionals know that no one should have to manage life alone. Therapists believe all people deserve a safe place to talk about their needs and fears so they can begin to live the life they truly deserve!

Author

Bree Winkler is a licensed professional counselor near Atlanta, GA. Bree specializing in helping clients manage anxiety, depression, anger, and relationship issues. 

I was reminded today that self-care is not something easily implemented, especially by woman. Self-care means taking time to do the things for yourself that bring you joy, relaxation, rejuvenation, happiness, love, calmness, pride, fulfillment, and enjoyment.

In grad school for counseling, it was emphasized how important self-care is,  because without it a counselor is not helpful or valuable to the clients or students. ​Remember the last time you were on an airplane? The safety instructions inform you, in case of an emergency, to put on your oxygen mask before you can help others. This is the premise for personal self-care. You must be emotionally and physically healthy in order to help other people.

Wait!!! If you don’t care for yourself, who will care for you (and everyone else)?? Answer (unfortunately) = no one. ​Depressing, right? But, it doesn’t have to be. When you care for yourself, so many amazing things happen! ​ You feel better You believe you deserve to feel loved and cared for Others realize how much you do for them, so they want to do more for you Happiness and effort are contagious No guilt over what you should be doing for others because everyone is simultaneously helping themselves and others Everyone wins!

Logically, as a counselor, I understand that this seems easier than it is to implement. If you are struggling with self-care (or anxiety, depression, or relationship issues), contact Bree today for help.

Author

Bree Winkler is a licensed professional counselor in Georgia. Bree specializes in helping clients manage anxiety and depression. Bree is also certified in anger management and premarital/marriage counseling. 

​The comparison trap is everywhere: media, magazines, Instagram, Facebook, school, work, church, friends, family, strangers, shopping… everywhere. Immature people (adults or teens) try to provoke insecurity and arguments between people. FOMO (aka fear of missing out) drives some people to interact artificially or feel insignificant. People in relationships sometimes crave the independence and flexibility of singles; whereas, singles long for the connection and closeness of being in a committed relationship. As the old saying goes: “The grass is always greener on the other side.”

This is a horrible state to remain in! You aren’t others! You are you! YOU are ah-mazing!! 

​However, you cannot believe this, live this, remember this… unless you stop measuring yourself against other people. Are other people spectacular and creative and wonderful? Yes – of course! The wonderful fact is that other people’s greatness does NOT take away from your uniqueness!

​      Did you notice that each question included ‘I’?
That is purposeful. You should choose to measure yourself against YOUR own metrics. (Read: judge yourself against your own goals and desires.) 

Author

Bree Winkler is a licensed professional counseling near Atlanta, GA. Bree works with adults and adolescents who struggle with anxiety, depression, anger, or relationship issues. Contact Bree today to schedule your initial appointment. 

Exciting news: I am proud to announce that Private Counseling has joined the Peachtree Corners Business Association! 

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Author

Bree Winkler, Ed.S., LPC, CAMS-II is a Licensed Professional Counselor in Atlanta, GA. She counsels adults and adolescents at her practice, Private Counseling, in Peachtree Corners, GA. Bree is currently accepting new clients. Contact Bree now to schedule your initial session!

​For the last 14 years, I have been an energetic and dedicated middle school counselor. Friends and strangers ask, “How can you work with middle school students? That is the toughest age!” Yes, friends, it is a difficult age, but it is difficult for the child; it is not about me.

While I spend time helping students, I also spend countless hours meeting with parents of these students. I listen and understand that parenting an adolescent is a very difficult and exhausting experiences. Some parents navigate this process easier than others. Perhaps they have a personality that is easier to acclimate to the changes in the adolescent brain and body; or, perhaps they have already been through the struggles with an older child? However, not every parent (or every student) is equipped to seamlessly handle the ups and downs of adolescence and middle school issues.

What happens when a parent appears to NOT be operating with the mindset of ‘what is best for my child?’ What if that parent is using words like ‘support,’ ‘advocate,’ or ‘protect’ to actually smother (emotionally), control, or push their child in a direction that is unhealthy for that particular kid? How can a parent identify the difference between SUPPORT vs. SMOTHERING?

The message is: Teach your child. Then, step back and let them try. 

Author

Bree Winkler is a Licensed Professional Counselor in Peachtree Corners, GA. If you need help for yourself or your spouse or teenager, contact Bree today for a FREE phone consultation.