Recent Mindfulness News Letters

Recent News Letters from Dr. Rosenberg:

February 2013

Tips For Mindfulness In Your Daily Life

Dr. Rosenberg’s therapeutic method, combines working with individuals’ strengths and mindfulness training, helps people experience an increased sense of well-being quickly.

Dr. Rosenberg recently moved her office from Harrison to Scarsdale N.Y. Her beautiful new office in Scarsdale Village, is conveniently located in central Westchester, just blocks from the Scarsdale train station and easily accessible from the Bronx River Parkway.

Dr. Rosenberg treats individuals with: anxiety, depression, adjustment issues, relationship difficulties and trauma. She works with adults, teens, and children.

Mindfulness/stress relief tips from Dr. Rosenberg:

Life gets stressful and we can’t control that. The key is to learn how to control your thoughts and reactions so that you don’t get overwhelmed. Here are a few tips about what to do when you feel stressed out or unhappy:

• Take a moment and feel your feet touching the floor. Pay attention to the texture, temperature and pressure they are feeling.
• Notice the couch or chair you are sitting on. Feel your back, legs and behind touching the couch.
• Make a list of the top 5-10 things that you are grateful to have in your life. It can be as simple as: food to eat, air to breathe, the ice cream I ate today etc.
• Think about the best thing that has happened to you so far today. It can be as simple as: the way that my son kissed me goodbye today.

Mindfulness for children:
• Teach your child how to clench his/her whole body tightly and then relax it. Help the child to notice his/her body relaxing.

You can read more about Dr. Rosenberg’s practice and specialties at www.IlanaRosenberg.com

Sincerely,

Ilana D. Rosenberg, Ph.D.

—–
April 2013

Spring is a good time to think about shedding unwanted emotional baggage and choosing personal freedom from the negativity that can come from every day trials and tribulations. You can make it into a game: being upset about being stuck in traffic, or my personal freedom? Personal freedom is almost always more attractive.

Mindfulness, stress relief and mood boosting tips from Dr. Rosenberg:

Life gets stressful and we can’t control that. The key is to learn how to be in control of your thoughts and reactions so that you don’t get overwhelmed. Here are a few tips about what to do when you feel stressed out or unhappy:

• Close your eyes and relax your forehead, hands and stomach. Breathe deeply in and fill your belly with air like a balloon. Now blow it out slowly. Notice your body beginning to relax.
• Think about the best thing that has happened to you so far today. It can be anything, like I spent 5 minutes in the sunshine.
• Imagine your negative thoughts floating through your mind like a cloud in the sky. There is no need to hold on to them. Thoughts can pass through your mind just like clouds pass through the sky. The clouds are not the sky and your negative thoughts are not you.

Mindfulness for children:
• When upset, ask your child to blow out “birthday candles.” Put up as many fingers as the child will be on their next birthday and ask them to blow. Repeat until your child is calm. You can teach your child that we can’t think of good solutions to problems until we are calm.

Dr. Rosenberg treats individuals with: anxiety, depression, adjustment issues, relationship difficulties and trauma. She works with adults, teens, and children.

Dr. Rosenberg also has special expertise working with mothers of newborns and children of all ages.

Her therapeutic method combines working with individuals’ strengths and mindfulness training. This approach helps people experience an increased sense of well-being quickly.

You can read more about Dr. Rosenberg’s practice and specialties at www.IlanaRosenberg.com or www.ScarsdaleTherapist.com

——–

May 2013

Mothers’ day has just passed. In our society, we take one day a year to honor mothers, the source of life and nurture for all of humanity. Mothers provide a safe base for their children from which to joyfully explore the world. Mothering can be the most fulfilling job in the world, as well as the most difficult. As a mother, it is important to honor the work that you do every day in nurturing happy and healthy children. Honoring your own mother’s contribution to your life can help increase your feelings of gratitude, which helps you feel good. Alternatively, honor that female in your life that you love and respect most.

Mindfulness, stress relief and mood boosting tips from Dr. Rosenberg:

Life gets stressful and we can’t control that. The key is to learn how to be in control of your thoughts and reactions so that you don’t get overwhelmed. Here are a few tips about what to do when you feel stressed out or unhappy:

• Inhale through your mouth as if you are breathing through a straw. Focus on the coolness of the air entering your body. Hold your breath for a few seconds and then exhale slowly through your nose. Notice how the air is warmer on the way out then it was on the way in.
• Take a moment and feel your feet touching the floor. Pay attention to the texture, temperature and pressure they are feeling. Just notice that sensation.
• Make a list of the top 5-10 things that you like about yourself. It can be anything, like: I try to be kind to others, or I have nice hair.

Mindfulness for children:
• Teach children to get calm when upset by pretending they are sniffing a sweet smelling flower. (Make sure they exhale slowly too). Teach children that you can’t think of a solution to a problem until you are calm.

Dr. Rosenberg treats individuals with: anxiety, depression, adjustment issues, relationship difficulties and trauma. She works with adults, teens, and children.

Dr. Rosenberg also has special expertise working with mothers of newborns and children of all ages.

Her therapeutic method combines working with individuals’ strengths and mindfulness training. This approach helps people experience an increased sense of well-being quickly.

You can read more about Dr. Rosenberg’s practice and specialties at www.IlanaRosenberg.com or www.ScarsdaleTherapist.com

Sincerely,

Ilana D. Rosenberg, Ph.D.

——-

Thanksgiving 2013

Even when focusing on gratitude is a priority, it is easy to lose track of it in the hustle and bustle of every day life. Since the human brain is wired for negativity, it is easy to compare ourselves to others and focus on what they have and what we don’t have. Thanksgiving is a great reminder to focus on what is going right and what we do have.

Mindfulness, stress relief and mood boosting tips from Dr. Rosenberg:

Life gets stressful and we can’t control that. The key is to learn how to monitor your thoughts and reactions so that you don’t get overwhelmed. Here are a few tips about what to do when you feel stressed out or unhappy:

• Before you go to sleep at night think about the best thing that happened to you today (e.g. “I love that my daughter snuggled with her sister and read her a book”).
• Notice the overwhelming beauty of nature at this time of year in the changing colors of the leaves.
• Say to yourself: “I am…whatever it is that you want e.g. content, healthy, prosperous…” and notice the ways in which you do have those things already in your life to some degree.
• Put your fingers on your belly button and as you breathe in notice your fingers coming apart and as you exhale your fingers coming together.

Tips for children/teens:
• Teach children who are upset to be like the wolf in the fairy tale of the Three Little Pigs and try to blow your fingers down.
• Teach teens to stop and breathe when upset.

Dr. Rosenberg treats individuals with: anxiety, depression, adjustment issues, relationship difficulties and trauma. She works with adults, teens, and children.

Dr. Rosenberg also has special expertise working with women’s issues.

Her therapeutic method combines working with individuals’ strengths, experiencing emotions and mindfulness training. This approach helps people experience an increased sense of well-being quickly.

You can read more about Dr. Rosenberg’s practice and specialties at www.IlanaRosenberg.com or www.ScarsdaleTherapist.com

Sincerely,

Ilana D. Rosenberg, Ph.D.

Please visit Dr. Rosenberg’s new website:

www.IlanaRosenberg.com

———
New Years 2014

Others may provide tips on resolutions. I am advocating the Non-Resolution New Year. Instead:
• Recall all the progress you have made in your career, relationships, and personal growth over the past year.
• Notice one way that you have helped someone else this year.
• Recognize that each human being (including yourself, yes you!) has an intrinsic value that is independent of external accomplishments. You can do so by thinking about someone that you love unconditionally and recognizing that you are that lovable too.
For the resolution diehards, here’s one:
• Make it a habit to observe your thoughts and feelings and let them pass by without judgment. For example, if someone cuts you off in traffic, observe: “I am noticing that I am annoyed that another car cut me off while I am driving.” When you calmly observe your thoughts and feelings they lose their power over you.

Tips for children/teens:
• Teach your child/teen to recognize their own intrinsic value, independent of anything external such as looks, grades or popularity. You can do so by expressing unconditional love, for example by saying: “I love you for you” or “There’s nothing that you can do that would make me not love you.”
Dr. Rosenberg’s goal is to help people feel safe with uncomfortable feelings and feel less alone.

She treats people with: anxiety, depression, adjustment issues, relationship difficulties and trauma. She works with adults, teens, and children.

She also has special expertise working with women’s issues.

Her therapeutic method combines working with individuals’ strengths, experiencing emotions and mindfulness training. This approach helps people experience an increased sense of well-being quickly.

You can read more about her practice and specialties at www.IlanaRosenberg.com or www.ScarsdaleTherapist.com

Happy holidays,

Ilana D. Rosenberg, Ph.D.

Please visit Dr. Rosenberg’s new website:

www.IlanaRosenberg.com

———
March 2014
Reality: Struggle against it or accept it?
• We all wish things were different in so many areas of our lives. For example: this winter has been way too long, cold and snowy.
• Struggling against what is can make you feel worse. For example, constantly grumbling about the weather fuels frustration and sadness.
• Is there something you can do to change the reality that you don’t like?
• If there is something you can do about your source of dissatisfaction, then do it. If not, then try to accept it as if you had chosen it and focus on the positive elements. For example: move to California or embrace the winter and focus on the enjoyable parts of it such as curling up with a warm hot chocolate with the kids on all the extra snow days.

Tips for children/teens:
• When children say: “No Fair!” rather then explaining why it is fair, reflect, label and validate their feelings. Eventually, they will feel better.
Dr. Rosenberg’s goal is to help people feel safe with uncomfortable feelings and feel less alone.

She treats people with: anxiety, depression, adjustment issues, relationship difficulties and trauma. She works with adults, teens, and children.

She also has special expertise working with women’s issues.

Her therapeutic method combines working with individuals’ strengths, experiencing emotions and mindfulness training. This approach helps people experience an increased sense of well-being quickly.

You can read more about her practice and specialties at www.IlanaRosenberg.com or www.ScarsdaleTherapist.com

Best wishes,

Ilana D. Rosenberg, Ph.D.

Please visit Dr. Rosenberg’s new website:

www.IlanaRosenberg.com

——–
April 2014
It is finally Spring! We all know about spring cleaning our homes, but what about our emotional lives?
• Take inventory of what is going right in your life.
• Take inventory of what you would like to be even better in your life (notice I didn’t say what’s wrong or what you want to change because we often have internal resistance to change.)
• Write down your dreams. Get very clear on specifics about how you would like your life to be (I would like to take a family vacation to… this year, I would like to learn how to play tennis etc.)
• What internal resources can you call on to make your dreams happen?
• What external resources can you call on to support you in your dreams (friends, family)?

Tips for children/teens:
• Ask your child to tell you the best thing that happened to him/her that day. This exercise helps children focus on all of the good things that happen during the course of a day as they are picking out their favorite moment.
Dr. Rosenberg’s goal is to help people feel safe with uncomfortable feelings and feel less alone.

She treats people with: anxiety, depression, adjustment issues, relationship difficulties and trauma. She works with adults, teens, and children.

She also has special expertise working with women’s issues.

Her therapeutic method combines working with individuals’ strengths, experiencing emotions and mindfulness training. This approach helps people experience an increased sense of well-being quickly.

You can read more about her practice and specialties at www.IlanaRosenberg.com or www.ScarsdaleTherapist.com

Best wishes,

Ilana D. Rosenberg, Ph.D.

——

May 2014

I hope you will listen to my interview on mindfulness on “Coffee Break with Sabra.” Listen this Wednesday at 10:30am and learn how you can be in control of your stress rather than letting stress be in control of you. Sign up here to get access to the interview and don’t worry, even if you cannot listen in at 10:30am, the replay will be made available. *For more information see below.

We tend to be so busy that its hard to take time for mindfulness. Yet we know that mindfulness increases calm, concentration and helps us to appreciate each moment of our lives more deeply. How can a frazzled parent and/or professional find time to practice mindfulness? Try to find a mini-moment.
• Notice one entire breath from the beginning of the inhale to the moment of fullness to the end of the exhale.
• Elongate your breathing even while doing other things. Breathe in to the count of four and out to the count of four.
• When you are waiting for your email or a website to load, notice: “I am alive and present, right now.”
• Notice when you are feeling overwhelmed and relax your hands, stomach and forehead.

Tips for children:
• Help your child relax his/her stomach when upset by breathing into your hand that is placed gently on your child’s stomach.
Best wishes,

Ilana D. Rosenberg, Ph.D.
www.IlanaRosenberg.com

*More about Dr. Rosenberg’s interview on Coffee Break with Sabra:
I’ll be speaking on a weekly program this week called “Coffee Break With Sabra” and I will be talking on a topic that I am passionate about. It is something that I studied for a while and something that I teach my clients. The topic is called “Mindfulness for Parents” but this topic is truly applicable to you if you experience stress or overwhelm, and even if you are not a parent.

During my interview, you will learn:
-What is mindfulness?
-How you can engage in mindfulness
-Uses for mindfulness
-Easy mindfulness techniques that you can use right away

Listen this Wednesday at 10:30am and learn how you can be in control of your stress and overwhelm rather than letting stress and overwhelm be in control of you. Simply sign up here to get access to the interview and don’t worry, even if you cannot listen in at 10:30am, the replay will be made available but only if you sign up here.