Dr. Heather Wadeson

01/22/2024

Need a pep talk? Mel Robbins gives us a fantastic reminder that we need to stop worrying, wishing, and thinking. Just do it. I’m reading the 5 Second Rule right now. It’s a great reminder - if we think too much, we give in to our doubts and hesitations. 5-4-3-2-1 DO IT! Get out of bed. Do the thing you are avoiding because you’re scared or worried, or maybe because you “think” it’s going to be hard. Do it!

12/07/2023

This post was a helpful reminder, and I hope it is a helpful reminder for you, too.

When someone responds negatively to you, it is easy to personalize their reaction. Most of the time … it’s not about you. It’s about them.

Have compassion for those who haven’t revisited their story or narrative. Validate the struggle, just try not to get stuck!

12/03/2023

For everyone out there feeling nervous about when things are going well… for those that doubt good things can last… and for those of you who push happiness away because it feels safer than to be hurt later… this one is for you. Queen Brené!

08/23/2023

If you’re reading this, it was meant for you.

08/22/2023

Happy Tuesday!

I hope you can all repeat these affirmations with peace and confidence today. 🫶

08/18/2023

Is there anyone else out there that is going through a stormy period of change?

If so, I hope you can find your person, latch on to a memory, or take hold of another anchor during this time.

I’m rooting for you.

Trust! ❤️

08/08/2023

Today (8/8) is considered to be an astrological portal day that brings about strong emotions, unexpected events, miracles, and manifestation. For the last few days, the energy has been building. I’m doing my best to be an observer of my thoughts and emotions, and not to make impulsive decisions based on how I feel. Much easier said than done. 😂

As we set forth on 8:8, my message to you is to take note of your emotions. Be an observer. Name them and sit with them. But don’t let them take over. It’s ok to embrace change and growth. It’s a day of new energy, with limitless possibilities. Take the leap of faith. You got this.

Happy 8:8!

Our feelings change minute by minute, second by second. If you’ve practiced self observation you’ll know this.

Here’s an example:

You’ve made a really hard decision to speak a truth to someone. Right afterwards you feel terrified. Sitting alone at home, you start to feel confident. yes! I did it. About an hour later, you’re in the kitchen and you have feeling of regret or shame. “Was I too harsh?” “Why did I say it like that?” “I think I made the wrong decision.” By bedtime you’re neutral. You don’t feel great about it, but you don’t feel awful either.

Feelings change. Throughout a single day we can feel countless different things. And, just because we feel something doesn’t always mean it’s true. For example, we might feel guilty or like we’re selfish for setting a boundary. In reality, we made a healthy choice.

This is why it’s important to learn how to *observe* our emotions. How to let them come and go. How to not react to them, but instead make CONSCIOUS CHOICES in alignment without values.

When we make conscious choices in alignment with who we want to be in this world—we create self confidence.

We jump off the emotional roller coaster, the up-and downs of letting temporary feelings guide our permanent choices

07/19/2023

I think this is quite accurate because after I read it, I felt seen! No! Damn! Is that what advice REALLY is?

As a therapist I don’t typically “give advice” unless I am asked directly or when I ask if I can offer some.

Therapy is about learning skills that will help your throughout your lifetime. Advice is situational and often depends on the person.

I included a short list of my own. If you want to call it advice, go for it! I like to see it as building awareness of healthy behaviors and boundaries.

- When everything feels out of control, remember to breathe.

- It’s not always about you, so don’t personalize.

- Communicate, communicate, communicate. Don’t expect others to mind read or know what you need. It doesn’t have to be a “confrontational” showdown. Talking about your feelings and experiences should be a normal occurrence, but many people see it as a weakness. I promise, it’s a strength.

- Learn to trust in yourself and your intuition. You and your body know what’s best for you.

What’s the best advice you have ever received? Share in the comments!

We all do this. Humans are walking projectors. We project our own experience, our framework, and our past onto the present moment.

Does this mean don’t listen to advice? No. In my view, it’s always worth listening. It widens our perception. It allows us to see things a new way. We can learn something from everything we hear— including something from the emotional reaction we have from hearing it.

Zoom out. Observe the messenger. Listen. Think about it. Reflect. Use discernment.

Take what feels right in your body. Leave what doesn’t.

When you’re paying attention, you’ll see most people are actually speaking to past versions of themselves when speaking to you

07/16/2023

For everyone who is on their own journey and may be doubting their process, growth, or if they are truly doing the work, this one is for you ❤️

07/14/2023

I love helping people find ways to love themselves again.

We weren’t all given the tools to know how to love ourselves. As adults, we can learn to re-parent ourselves and find the love we have always deserved. ❤️

07/10/2023

I felt this in my soul.

When I think about who I was 5 or 10 years ago is a completely different version of myself.

I wasn’t “better” or “worse”. Just different.

I have more knowledge, experiences, and self-love. Even though it hasn’t been easy, I wouldn’t change a thing.

I hope I continue to grow throughout my life.

Embrace your change.

No one’s version of you will be a true reflection of who you are in this very moment.

I share quotes daily on my Instagram 👉 https://bit.ly/3mJmK5B