Sherman Oaks Therapy & Wellness

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Los Angeles, CA
Sherman Oaks Therapy & Wellness

As licensed mental health providers, personal & relational improvement is our expertise.

Our goal for each client is to provide a safe, supportive environment in addition to the tools needed to actualize and maintain lasting costive changes

12/24/2022

You might already be familiar with the fight-flight-or freeze trauma responses. When under threat or a stressful situation, our body automatically responds by either fighting back or running away which are two of the most well known responses that have evolved over time for our survival. Freeze is another response where a person is feeling threatened emotionally or physically.

Fawn, a lesser known trauma response, is a response or reaction to trauma where the overall goal is to please others as a way to appease and minimize conflict. More formally, fawning can be defined as a trauma response where a person develops people pleasing behaviors to avoid danger and to establish a sense of safety.

12/13/2022

Happy December! This month's journal prompts focus on clarity, well-being, and healing. We are coming up on some of the most emotionally charged times of the year. Sometimes it can be difficult to move through all of the changes this time of year brings. Journaling can help you to process and stay grounded. These journal prompts can help you to recognize what you want more of as the new year approaches and something you may want to release as well.

11/16/2022

Magnesium has an important role in numerous bodily functions and has numerous health benefits. Recently, there has been an abundance of research linking magnesium to lowered levels of stress and anxiety. One of the reasons magnesium is effective at reducing anxiety is due to the fact that it affects the hypothalamus which helps regulate the pituitary and adrenal glands which are the glands responsible for your stress response.

Studies show that up to 50% of people are magnesium deficient. Because our bodies do not naturally produce magnesium, ways to receive it are through supplements and foods.

11/15/2022

Last month there was a post about the zones of arousal and our window of tolerance. Today's post is about how to manage both hyperarousal and hypoarousal when we are out of our window of tolerance. When we are hyperaroused, typically there is a lot of energy in the body as we are being prepared for fight or flight mode. Physical movement can help to process that excess energy. Other ways that can help include progressive muscle relaxation or looking at nature (yes, even an image in the mind’s eye can help!)

Hypoarousal is also known as the freeze response and can be characterized by a low state of physiological arousal, emotional numbing, and a disconnect between body and feelings. To alleviate symptoms of hypoarousal, it can be helpful to stimulate the 5 senses. Practicing these strategies when you are in your window of tolerance can be helpful so when you are dysregulated they may be more effective.

11/08/2022

Happy November! These journal prompts can serve as reminders to return to the self with the start of a new month. Reflect on your needs, your goals, moments you are grateful for and anything else that is calling you. By journaling, we can bring more awareness to our inner world. Take some time for yourself to journal on one or all of these prompts if you feel called to do so.

09/19/2022

Sleep is typically divided into non-REM sleep and REM. 75% of your night is spent in non-REM sleep and about 25% is spent in REM with at least 15% of that 25 in deep sleep.

Deep sleep, also known as slow wave sleep or delta sleep is the part of the night where our heart rate, brainwaves, and breathing are all at their slowest. Our muscles are relaxed and it is usually difficult to wake up. There are numerous benefits of deep sleep that affect all aspects of our health from physical to mental. Swipe to see both the benefits of deep sleep and some tips on how to promote deep sleep. Creating a sleep/night routine is essential for having a solid morning routine and day.

09/17/2022

People often have preconceived notions about what it is like to be in therapy. For some, they might think therapy is a place to receive advice or that therapy will help them not feel so much of their uncomfortable feelings. They may expect it to help them “get over” people and things that happened in their life. The beauty of a therapeutic relationship is that we may find healing in simply having a deep, transparent relationship where we can fully be ourselves. There are many other benefits, some of which we never expected. Therapy sessions look different for everyone and are often tailored to you and your needs.

09/01/2022

Self-esteem is how we value and perceive ourselves. How we carry ourselves affects how we feel mentally and emotionally. When we are mindful of our negative self-talk we can stop ourselves and change the story. Instead we can practice positive self-affirmations and show ourselves some compassion. Practicing self-care is also a part of building self-esteem because things like exercise, sleep, or any other way to show yourself kindness influences your self-perception. The more we embrace our solitude as a way of self-care and therapy, the more confident and positive we will feel every time we do so. Making small promises to yourself as well as spending some time alone can also help to build your self-esteem. Building self-esteem can help one to develop coping skills to deal with stress, anxiety, depression, and external pressures effectively.

08/29/2022

Overwork has major consequences for our health and longevity. It can have a biological toll of chronic stress which can lead to elevated stress hormone levels causing health issues. Overwork can also affect things like sleeping habits and eating habits. Here are 5 signs of an unhealthy work-life balance. If these signs resonate with you, it is important to be mindful and take breaks throughout the day for yourself. Spotting the warning signs early and prioritizing work-life balance can help to prevent overwork. If you feel you are burnt out and need help with stress management, it may be best to talk with a professional. Listening to your body is key.

08/23/2022

The window of tolerance is where we can effectively cope with challenges, as well as learn, process, and integrate information. It can be difficult to stay within the window of tolerance especially if you have experienced trauma because stress levels tend to rise quickly. When you are outside of the window of tolerance, you experience a stress response known as hyperarousal or hypoarousal. In hyperarousal or hypoarousal states, your prefrontal cortex goes offline, causing you to lose your ability to think rationally. Your nervous system becomes dysregulated, and you leave the window of tolerance. With repeated stress, the window of tolerance becomes smaller and smaller which can cause you to perceive danger more often. Healing and the integration of trauma can only happen in the window of tolerance, so the goal is to learn how to return to the window of tolerance and stay. This can happen through self-care and self regulation. Another goal is to expand the window of tolerance so when stressful situations happen you are better able to handle them without going into hyperaroused or hypoaroused states. Stay tuned for a post on managing hyperarousal and hypoarousal.

08/22/2022

It is common for our mind to wander during conversations with others but being fully present in all areas of our daily life will help to strengthen our mindfulness muscle and can create more meaningful and productive conversations. The intent of mindful listening/communication is to pay attention to who is speaking without interruption, judgement or awaiting your return to respond. The quality of your listening supports the speaker to be more present, genuine, and at ease. Here are some tips for mindful listening.

08/12/2022

Happy August! If you've started journaling but are unsure of what to include, these journal prompts are a great place to get started. This month’s journal prompts focus on cultivating mindfulness, self-love, and self-discovery. The small habits you incorporate into your daily routine can have major therapeutic benefits for your mental health. Journaling is another quick and easy practice to add to your routine.

Address

4835 Van Nuys Boulevard Suite 200
Los Angeles, CA
91403

Telephone

+13102134953

Website

http://theshermanoakstherapist.com/

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