The Healthy Alternative to New Year's Resolutions: The K.I.S.S. Planning Model

I want to share some notes that I came across while planning for 2020. These notes were taken when I was listening to a podcast but, unfortunately, I do not have the name of the podcast.

But I'm glad I wrote this down.

As people are planning for 2020, you will hear them coming up with a word, a theme, but this will be more. More in-depth, more in tune — and even more organized when planning ahead.

So what's the acronym? The acronym is K.I.S.S.

K ... I ... S ... S.

And I like to call it the K.I.S.S Planning Model.

And K.I.S.S stands for: 

• Keep 

• Improve 

• Start 

• Stop 

Keep, Improve, Start, and Stop.

I want to put it in perspective just how helpful these points and questions are.

The first question is, “What will you keep?” K for Keep. 

The second, “What will you improve?” I for Improve. 

The third, “What will you start?”  S for Start. 

And the last one, “What will you stop?” S for Stop. 

Again: 

• What will you keep?

• What will you improve?

• What will you start? 

• What will you stop?

Think about these questions when planning for 2020 for both personal and professional development. And, of course, add your theme, add your word, but also see how these questions can be in alignment

• with your goals

• and with your actions

But, most importantly, I’m hoping that you prioritize your Wellness as you answer these questions. 

If you’re an entrepreneur and you refuse to allow stress to interfere with your success, give us a call. 

Or email us at info@counselingpc.com if you want to receive guidance and counseling on how you can incorporate and prioritize wellness as you start and expand your business.

We are here to help you.

With Wellness,

Leslie M. Garcia

Helping Professionals at Risk

Are you — or are you close with — a doctor, nurse, physical therapist, pharmacist, physician, public health or mental health clinician? If your answer is yes, this message is for YOU!

The wide range of helping professions attracts big-hearted people who are intent on supporting, protecting and rehabilitating their communities and vulnerable populations. BUT it appears that helping professionals are NOT being helped with the same urgency.

Here are the grim realities:

• Doctors are far more likely to die by suicide than the general public

• More than a million patients lose their doctors to suicide each year

• The Head of Mental Health Services at the University of Pennsylvania died by suicide just last month

You will find that the burnout in the helping professions is alarming. And, these professions attract such a small portion of the population that, if their well-being continues to be ignored, it will be a crisis for us all!

What happens when the brave few who do care are unable to provide care?

Counseling Space is in the business of helping and, most importantly, wanting to add value and create a safe space for those who are serving others.

As such, we are offering our first mindfulness self-care art group offered by our mental health expert and art therapist, Hillary A. Delhagen, LMHC, LCAT, ATR-BC. Hillary has worked with various groups in settings such as hospitals, non-profits, and prisons.

Don’t worry; you don’t need any art experience!

This is a creative mindfulness practice where you will be guided to true self-expression and leave with the tools to use in your personal and — very likely, professional settings.

Not sure if the work you or your loved ones do falls under the category of “helping profession”?

Here is a list of professions that can benefit from our Art Therapy program:

• Nurses

• Doctors

• Mental Health Professionals

• Pharmacists

• Physical Therapists

• Occupational Therapists

• Dietitians

• Nutritionists

• Dentists

• Emergency Medical Technicians (EMTs)

• Medical Assistants

• Public Health Professionals

• Teachers

• Law Enforcement

• Homecare Professionals

• Personal Trainers

• School Counselors

• And Students, Interns in the profession

Sessions start October 16th and run each Wednesday until November 27th!

JOIN US and/or help us SPREAD the WORD that we are ready to serve those that help by clicking this link and SHARING the FLYER!

When Your Depression Needs a Session

Mental illness is finally receiving attention and respect, but it took severe consequences to make many realize the seriousness of mental health conditions. For one, depression, one of the top causes of disability in our country, should no longer be viewed as just sadness.  

Here are some other facts about depression:

• Over 16 million Americans suffer from depression

• Over 12 million women suffer from depression

• 66% of entrepreneurs shared that they have felt depressed

Still, depression is overlooked and viewed as a normal phase in life. It is left untreated with the belief that it will get better over time. But the consequences of this approach are too hard to ignore.

Depression impairs memory due to a part of the brain shrinking. Untreated depression costs approximately 1 trillion in lost productivity annually. Ultimately, all untreated mental health conditions do not only hurt you physically and mentally, but also have damaging effects on your finances!

 Worried that you won’t be able to tell the difference between depression and sadness?

 Here are some of the symptoms of depression:

•  Changes in appetite

• Constant sadness and/or crying

• Isolating from friends/family

If this sounds like you, or someone you know, and you know that something isn’t right  — you are not alone and there’s help available.

Now that you understand a little more about the dangers of ignoring your mental health, you can start your journey to recovery by contacting us and scheduling a FREE CONSULTATION to discuss how best we can support you. 

At Counseling Space, we work with business owners who are ready to tackle the mental stress that is interfering with their success. We are known to offer therapy for business owners and mental health consulting for businesses. To create a nurturing, no-judgment setting is a priority for us because we are aware that you need to be safe when expressing the thoughts and feelings you have been holding on to for years. 

By signing up for treatment, you’d be joining a growing list of brave souls initiating their journeys to balanced mental health. Today, celebrities like Kerry Washington, Halle Berry, Jay-Z and others are raising awareness of mental health and the importance of treatment.  

This week is the start of Mental Illness Awareness Week and we are increasing the number of our free consultations by 50% because we know that many people are ready to reach out, and don’t want to end or start the New Year still feeling depressed.  

To get your free consultation and determine how we can best support you, all you have to do is click the button HERE.

Building a Gratitude Practice

In keeping with our latest August Professional Gratitude Campaign, we’ve been sharing much about the “WHY” of a gratitude practice, and now we’d like to share the “HOW.”

Here are some helpful — and easily implemented ideas on how to practice gratitude:

1. Keep a gratitude journal, and add to it every evening before bed and read aloud in the morning.

2. Send a note to a loved one, telling them how grateful you are for their presence in your life.

3. Send a positive, uplifting text to a teammate, classmate or co-worker, thanking them for something they have done for you or the community.

4. Before eating, express gratitude for the food in front of you and take the time to slowly and truly savor it.

5. Observe, touch, smell, appreciate and walk in nature.

6. Say “thank you” as often and to as many people as you can especially those that provide the necessary services that contribute to your daily comfort.

7. Check-in with your family and friends and tell them what you appreciate about them and thank them for choosing to be in your life.

8. Write a positive review/testimony for a business or entrepreneur to share your gratefulness for their excellent service. 

FINALLY, in Counseling Space Wellness Hub for women-leaders style, we ENCOURAGE you to close your eyes and picture the women who made a positive impact on the success of your business and/or career. NOW, continue to express gratitude to those women who helped you LEVEL UP in any way possible!

Let’s spread the love and pass it on!

Yours in Gratitude,

Leslie M. Garcia

Gratitude and the Value of Saying "No."

What does gratitude and saying “no” have in common?

As we discovered in one of our earlier posts, gratitude elevates our self-esteem, empathy and mental strength. A 2012 University of Kentucky study showed that those who rank higher on the gratitude scale are more sensitive and empathetic towards others. And we can assure you that this extends to ourselves as well! Other studies have shown that gratitude also reduces our tendency towards making social comparisons, which is essential in this age of overnight business successes, insta-stardom and selfies!

This re-wiring of our brains and bodies to primarily see and observe the best in others and ourselves makes us more mindful about where and how we expand our mental and emotional energy.

Therefore, it is much easier for the grateful person to say “no” to self-doubt in all forms.

As a Wellness Hub for women business owners and leaders, we understand the doubt that may have almost stopped you from business ownership or pursuing a professional leadership position. The self-doubt that fed you false statements about your abilities and the stability of your future. Where would you be had you been convinced of these lies?

Yes, THANK GOODNESS that you were able to overcome the doubts and naysayers by saying “NO” and affirming “YES!” See more in the video below.

Here are TWO BONUS resources if you are still working to dispel the little voice that whispers hesitantly in your head:

1. Leadership and Self-Deception: Getting Out of the Box by The Arbinger Institute. Written as a novel, Leadership and Self-Deception is specifically written for leaders — like you — looking to get the most out of their work by getting their mind right.

2. Counseling Space’s fast and fun Professional Gratitude Worksheet!

Know someone who would benefit from reading this message or using these resources? Please PASS IT ON!

Now ask yourself, are you grateful for saying “no”? If you can think of a woman business owner, who was part of your army fighting self-doubt, nominate her for our August Professional Gratitude Campaign!

Here are the rules [DOWNLOAD and SHARE the RULE CARD and SEE the AWESOME PRIZES below!]:

Let’s keep the positive feedback loop momentum going!

HAPPY NOMINATING!

Yours in Gratitude,

Leslie M. Garcia