Summer Witty, LMFT

NEW BOOK IS OUT! This is a book all about developing a healthy sense of self -esteem. Why?? Everyone wants a healthy sense of self-esteem but many struggle to get there. In this workbook you will be guided through 21 days of healthy habits that lead to a healthier self image. Why 21? Because it takes about 21 days to make or break a habit. Each habit will build upon the next so that each habit is really ingrained and implemented into your life. These are healthy characteristics that you can keep with you for a lifetime. Included is also a self-esteem quiz to take as needed to check your progress and also to pinpoint where specific deficits are. It’s time to invest in yourself and your well-being and be the best version of you! Where do I get the book? Here! https://www.amazon.com/21-Healthy-Habits-//ref=mp_s_a_1_4

When life‘s circumstances, drop us to our knees, we feel a loss of hope. Family and friends give words of encouragement and support, but it’s still tough to pull ourselves out of despair, anger, disappointment and frustration. However, by understanding that hope is a choice, we can cope better and keep it alive. By building this inner strength with practice, it becomes innate. Here are a few ways to practice hope, especially during hard times: 1. Express your feelings. Durin...g a setback or loss, it can be healing to express your feelings to a loved one or write them down in a journal. This helps release the negative emotions that are causing you to feel less hopeful. When you feel negative emotions arise, try not to judge them. Rather, shift your attention to the future. Although it may not be easy to do this right away, each time you think about what’s possible, you’ll feel a rise in hope. 2. Look for hope in unexpected places. Did you ever catch a glimmer of hope from somewhere unexpected? Take a good look around you. Hope is in our playgrounds, in the books we read, in our friend’s voice and our mother’s caring words. Create a challenge today to look for hope in your daily routine and notice your spirits lifting. 3. Cultivate optimism. Do you see the glass half full instead of half empty? If you do, you’ll enjoy a higher quality of life and better physical and mental health. If you tend to be more pessimistic, especially during hard times, then here are some ways to cultivate optimism: focus on your strengths, not your weaknesses, maximize your successes and minimize your failures, challenge self sabotaging thought patterns by creating new ones that empower you, and look at all the possibilities in your life, not the limitations. By making a choice to have hope, you put yourself in control of how you react to your circumstances and how you’ll handle what comes next. Although it’s not easy when going through bad things to maintain a hopeful disposition, always know that you can draw upon hope to see things in a new way. See more

These days it’s hard not to get overwhelmed once in a while. Between juggling work, family, and other commitments, you can become too stressed out and busy. But you need to set time aside to unwind or your mental and physical health can suffer. Learning how to manage your stress takes practice, but you can and need to - do it. Here are a few ways to make it easier. 1. Exercise. Working out regularly is one of the best ways to relax your body and mind. Plus, exercise wil...l improve your mood. But you have to do it often for it to pay off. 2. Relax your muscles. When you’re stressed, your muscles get tense. You can help loosen them up on your own and refresh your body by: stretching, enjoying a massage, taking a hot bath or shower or getting a good nights sleep. 3. Deep breathing. Stopping and taking a few deep breath‘s can take the pressure off you right away, you’ll be surprised how much better you feel once you get good at it. 4. Eat well. Eating a regular, well-balanced diet will help you feel better in general. It may also help control your moods. Don’t skip any meals, it’s not good for you and can put you in a bad mood, which can actually increase your stress. 5. Talk about your problems. If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, your doctor, or your therapist. You can also talk to yourself. It’s called self talk. But in order for self talk to help reduce stress you need to make sure it’s positive and not negative. So listen closely to what you’re thinking or saying when you’re stressed out. If you’re giving yourself a negative message change it to a positive one. For example, don’t tell yourself I can’t do this. Tell yourself instead: I can do this, or I’m doing the best I can. See more

Be so busy loving your life that you have no time for hate, regret or fear

If you want 2020 to be your year: Don’t sit in the couch and wait for it. Go out. Make a change. Smile more. Be excited. Do new things. Throw away what you’ve been cluttering. Unfollow negative people on social media. Go to bed early. Wake up early. Be fierce. Don’t gossip. Show more gratitude. Do things that challenge you. Be brave

What a year!! 2019 is officially closing, hope everyone has a Happy New Years!

2020 More fun. More adventures. More sleep. More laughter. Less negative. Less stress. More creating. More love. Just believe that good things are on their way

Merry Christmas

It’s almost 2020. Detox your entire life. Cleanse your entire mind, body and soul. Clean your house, your car your phone. Get everything in alignment, get everything back on track.

I think the best thing I ever did in my adult life was start digging deep and asking myself why I am the way I am and do the things the way I do. It takes a ton of work and intentionality, but getting to know yourself on a deeper level will help you thrive. Via: @soulguidance

Gentle reminders: You don’t need to prove your worth to anyone You are enough You are deserving of good things People’s opinions you you don’t define who you are ... Via: @wise_wellness_warrior See more

Behind the scenes What are you doing behind the scenes to better yourself and utilize self care? There are so many benefits to self care! It can help improve your physical health, can boost your emotional health, helps with positivity, productivity and even motivation!

Tis the season