Your True Essence, LLC

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La Crosse, WI
Your True Essence, LLC

I interweave traditional therapy practices with the energy healing technique of Reiki, the ThetaHealing® technique, and my learnings from my Shamanic studies.

10/25/2025

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12/17/2021

A gentle reminder to all preparing for the holidays, be kind to yourself. Pay attention to your limits and honor them. Do what brings you joy and a sense of peace and true meaning. Breathe. And to those who are finding this time of year a painful reminder of loves lost, may angels' wings be wrapped around you as you move through this month.

10/31/2021

Managing Fall/Winter Months, Day 23: Remember the Solstice

Tuesday, December 21 is the Winter Solstice, the shortest day of the year. Every day gets a little longer after that point. Notice each evening how the light is extended a little bit longer. Remember seasons change and more daylight is coming every day. Savor each day, as every day truly is a gift. Make the most of the rest winter offers, and be at peace knowing that spring is ever closer with the passage of each day. Remember some of those days in the busier times of the year where you longed for the slower, cozy feel of a winter day? Enjoy them while they are here!

10/30/2021

Managing Fall/Winter Months, Day 22: Do something nice for yourself

Get a haircut, buy yourself a new pair of soft pajama pants or a new pair of fuzzy socks, buy a new candle, get the interior of your car washed, shave. Do something beyond just getting the usual things in a day done. Make it something that gives you a sense of uplift, something that says by doing it that you matter.

10/29/2021

Managing Fall/Winter Months,, Day 21: Join a Community

Join a new social media group (non-toxic please), or a community in your area. What are you interested in? What have you always wanted to try? Ask a friend to join with you, and if no one can, do it alone. Get comfortable doing things alone so you never miss out on anything you want to do. Don't let old barriers to trying something new shut you down this time- because you have to get out of your comfort zone to grow. What about photography? Or sewing? An exercise class? Archery? Meditation? Communities help us feel connected to others, combating feelings of loneliness and isolation that SAD often brings.

10/28/2021

Managing Fall/Winter Months, Day 20: Tell Someone

Tell someone who cares about you if you are feeling down. Depression and isolation can mess with our head. It can tell us that no one would understand, that no one would actually care, that there isn't anything anyone could do to help anyway, or that we would just be burdening them with our problems. If anyone you cared about gave you any one of those reasons for not turning to you for support when they were suffering, you would set them straight. The same goes for you- no matter what you tell yourself to the contrary. LET SOMEONE KNOW. You can tell them you don't expect them to fix it, and that you just needed to say the words out loud to someone.

10/27/2021

Managing FallWinter Months, Day 19: Feed Yourself Right

We all know the benefits of proper nutrition. So for this one, I'll just make a suggestion- use the "slower" months to try a few new recipes. It's empowering to cook for ourselves, it grows new brain cells to try new things, and homecooked food is just good for the soul. So take some time for yourself and do it. And remember to center before you eat, to cultivate some gratitude for the meal in front of you, and to savor each bite for the wonderland that it is.

10/26/2021

Managing Fall/Winter Months, Day 18: Push Yourself When You Can

So because life is full of dichotomy and shades of grey instead of black and white, this one simply has to come right after yesterday's. While it is true that we need to be gentle on ourselves when feeling low, it's also just as true that when you have a little bit of willingness, push yourself. And try to cultivate a little bit of willingness as often as you can.

Action leads to motivation, and even if you're not really feeling it as you're doing it, you'll likely be better off having done it...going out for coffee with that friend, taking that walk, cleaning your apartment. Depression wants us to isolate and withdraw. Taking it easy on yourself because things feel harder is one thing, giving in too much only makes things much worse. So, if you can, push yourself when you’re really getting that "I really don't want to" feeling, but you think you could do it anyways.

10/25/2021

Managing Fall/Winter Months, Day 17: Be kind to yourself

It is difficult to function at our usual level when we are feeling low. Give yourself credit for the things you are able to accomplish, even if they are not up to your usual standards. We may know that exercise and connecting with others is helpful, but when feeling this way, that feels like trying to climb Mt. Everest. It's just not in you. And criticizing yourself for it is only going to make you feel worse. Rather, if you made it to work and did just the bare minimum to get through and then laid on the couch the rest of the night- great! Well done! You did it! If you actually shower for the first time in three days, way to go! That couldn't have been easy feeling the way you do! Rock star status for that one! Everything you do when feeling low is an accomplishment. Treat them as such with kindness and encouragement and a recognition of what that took to actually do it. We get further encouraging ourselves with love and compassion than with guilt and shame anyway.

10/24/2021

Managing Fall/Winter Months, Day 16: Keep a Journal

One of the ways to deal with our emotions is to find a healthy way to express yourself. This makes a journal a helpful tool in managing your mental health. Journaling can help you manage anxiety, reduce stress and cope with depression.

Journaling helps improve your mood by helping you prioritize problems, fears, and concerns, track emotions so that you can recognize triggers and learn ways to better control them and provides an opportunity for positive self-talk and identifying negative thoughts and behaviors

When you have a problem and you're stressed, keeping a journal can help you identify what’s causing that stress or anxiety. Once you’ve identified your stressors, you can work on a plan to resolve the problems and reduce your stress. In other words, journaling helps you sort your stuff out!

You don't need to journal daily. That's pressure on yourself you don't need. Rather, use it as a tool when you need it.

10/23/2021

Managing Fall/Winter Months, Day 15: Counseling and/or Antidepressants

Both of these can be helpful with seasonal depression. Talking to trained counselor can really help you navigate through SAD. And an antidepressant an help correct a chemical imbalance that may be contributing to depression.

10/22/2021

Managing Fall/Winter Months, Day 14: Try light box therapy

Bright light therapy — exposure to artificial light to help keep one’s circadian rhythm on track — is widely considered a first-line treatment option for SAD. One way to try this is by using a light therapy box.

Also known as phototherapy boxes, these devices give off light that mimics sunshine and can help in the management of SAD. The light from the therapy boxes is significantly brighter than that of regular light bulbs, and is provided in different wavelengths. You can find them on Amazon among other places.

Generally, the light box should provide an exposure to 10,000 lux of light and emit as little UV light as possible. Typical recommendations include using it within the first hour of waking up in the morning, for about 20 to 30 minutes, at a distance of about 16 to 24 inches (41 to 61 centimeters) from the face, and with eyes open, but not looking directly at the light.

It can be a good idea to talk to a doctor before starting light therapy, but it's especially important if:
-You have a condition that makes your skin especially sensitive to light, such as systemic lupus erythematosus
-You take medications that increase your sensitivity to sunlight, such as certain antibiotics, anti-inflammatories or the herbal supplement St. John's Wort
-You have an eye condition that makes your eyes vulnerable to light damage
-You have bipolar mood disorder. Light therapy may trigger mania in some people with bipolar disorder, so get advice from your doctor before starting light therapy.

Address

608 4th Street South
La Crosse, WI
54601

Telephone

+16088869895

Website

http://YourTrueEssence.Org/

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