Archive for August 2017

Building Self-Confidence ll Kate Heartsong

Building Self-Confidence

By: Kate Heartsong  

Self-confidence is an important foundation for all areas of our lives. 


– impacts how we interact with others and how we relate to ourselves

– effects how we perform at our jobs or our own business

– is responsible for how easy or hard we experience life changes

– gives us our ability (or inability) to step outside of our comfort zone and try new experiences

– and more

     We all benefit from having a healthy level of self-confidence, whether it’s the type of self-confidence that’s related to self-esteem, related to making life changes, or the confidence related to self-efficacy (the level of confidence you have regarding receiving results from the effort you put out).

     Building self-confidence and maintaining this is all an inside job.  It’s up to you to take effective action steps such as learning and using tools and processes.  Be willing to take the bull by the horns.  No one else can do it for you!  In this, and the future confidence articles, I’ll be sharing some valuable tools for you to use.

     Some of the symptoms of low self-confidence include frequently saying sorry, feeling depressed, having self-doubt, making mistakes and covering them up so others don’t think bad of you or asking for something you want.

     So, you may be asking “How can I raise my self-confidence”?  Well, one of several effective ways is to create a more positive and better belief about yourself.   This is done through affirmations and visualizations, and are much more effective when you feel the emotions that are associated with the new beliefs you want to create.

You’re invited to discover a process that I call “The Feeling Process”. This will help you build your self-confidence:

1) Become aware of what belief or behavior you want to change. 
Example:  Have less self-criticism
2) Create a replacement belief or behavior and then create a visual representation and/or an affirmation  
Example: The replacement behavior is: Use more positive self-talk.
Visualize a big beautiful red heart that represents positively talking to yourself instead of criticizing yourself.
 3) Now imagine this visual representation and/or say the affirmation, and at the same time, feel the emotion of how it feels to have this new belief or behavior.  Just use your imagination and make believe.  Have fun with this! It’s best to do this for a few minutes or more.
Example: Visualize the big beautiful red heart coming lovingly towards you.  With intention, feel the emotion of love and appreciation absorbing you.  This emotion can be invoked by thinking of a loved one or remembering a positive experience.
Say positive statements such as “I appreciate you!”
You’ll benefit by doing this daily several times a day.  The more you do this, the better.  It has a cumulative effect too!  So, if this process resonates with you, use it. You’ll love the benefits you receive!
There are other processes and tools that you can use to build your confidence; you’ll learn another one in the next blog. You’ll also discover that it’s through conditioning that creates your self-confidence.
Here’s to your confidence, joy, empowerment and fun!

Kate Heartsong is the “Confidence Coach”, motivational speaker, workshop facilitator, author and Reiki Master/Teacher.  Her passion to serve others comes from her personal journey of transformation.  Kate’s audiences and clients gain self-confidence and new heights of self-appreciation and also reduce their stress, through her deep wisdom, expertise, caring, and the Psychology and Business degrees she holds.

Kate Heartsong

Bouncing Back:  Building Resilience in Addiction Recovery ll Martha Fletcher

Bouncing Back:  Building Resilience in Addiction Recovery

The greatest glory in living lies not in never falling, but in rising every time we fall.  – Nelson Mandela

     In August 2012, I discovered something called my five-year plan.  I was amid my struggle with substance abuse and thought if I could have the life I wanted, surely giving up alcohol would be worth the benefits of having that life.  I created a timeline of what I would accomplish and by when.  I finished college, got my certifications, moved to Colorado, started my coaching practice, dated a wonderful person, and had plans to be married in 2017.  However, my five-year plan fell apart just short of having it all.  The path of least resistance would have been to return to drinking to cope with my loss and disappointment with the thought, “What’s the point, I have nothing left to lose but this pain?” 

     When the reasons that motivate us to change who we are and how we live are not realized, we can become disappointed, depressed, and angry which can lead to relapse.  Does this mean lower our expectations so low that we can guarantee a certain outcome?  Does it mean to set small goals to avoid feeling disappointed?  Small goals are not motivating and lowering our expectations is comparable to saying, “I’ll give it a shot, but I don’t expect much.”  How long are we going to sustain any real effort with that mindset?  These are not solutions, but ways to protect ourselves from feeling vulnerable to failure and disappointment.  When failure is not an option, we can forget about sustaining any long-term motivation in recovery because learning, growing, and change require risk.   

     Fear of being vulnerable keeps us stuck in our comfort zone when we aren’t given effective ways to manage living outside of it.  The solution is not to avoid being vulnerable to disappointment and failure, but to learn to experience it without the need to escape it.  It is hard to tolerate these experiences when we tell ourselves it is unbearable, we can’t stand it, and brand ourselves failures or life as unfair.  By doing so we actual turn something manageable into hopelessness and powerlessness.  The truth is it is uncomfortable to fail and be disappointment, but we can bounce back from hardships by cultivating the ability to overcome these adversities.  That is the meaning of resilience.    

     When faced with adversity, resilience is like two hands pulling us through the darkness towards the light.  Those hands are hope and faith.  Hope is not something we have or don’t have, but something we cultivate in our thinking and actions.  Hope is defined as a desire for things to be the way we want them to be.  It is synonymous with ambition, goal, plan, and design.  Hope is a personal power to effect change.  We can do this through goal-setting, problem-solving, and action-planning.  It also requires flexibility, perseverance, and believing in our own abilities, along with the courage to reach out for help and support.   For example, if we are faced with a health crisis, do we turn it over to the hands of God alone or do we actively participate in our recovery?  We do both. 

     Faith is the other hand.  The Serenity Prayer reads, “God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.”  In some situations, hope alone can only take us so far and the hand of faith will need to carry us the rest of the way.  The definition of faith is complete trust or confidence in someone or something.  Does confidence equate to certainty or guarantee of a desired outcome?  According to Anne Lamott’s book, Plan B: Further Thoughts on Faith, “The opposite of faith is not doubt, but certainty.”  Brené Brown in The Gifts of Imperfection defines faith as “a place of mystery, where we find the courage to believe in what we cannot see and the strength to let go of our fear of uncertainty.” 

     To truly live is to experience disappointment, failure, and loss, along with joy, happiness, and success.  At the heart of all these feelings and experiences is vulnerability.  When we avoid showing up for our own lives in fear of feeling exposed and vulnerable to failure and disappointment, we will be observing life in a dark room through a small window, never experiencing what it means to be alive.  Those in recovery deserve to feel joy, happiness, and success.  However, we have to being willing to walk through the door of vulnerability and have the tools to manage the emotions we experience when we do.  By cultivating a resilient spirit, we can fully experience life despite uncertainty, risk, and emotional exposure.

     Hope and faith have helped me choose the path of courage when facing disappointment and failure in recovery.  I am uncertain about the future, but I cultivate hope by setting realistic goals, believing in myself, and trusting faith.  Faith is not my golden ticket.  It does not guarantee me anything, but I am confident that I am being held in the gentle hands of something greater than myself and that, despite success and failure, and there will be both, there will be joy because joy springs from the heart of vulnerability.

Martha Fletcher is a visiting practitioner at People House, and is owner and private practitioner at MRW Recovery Coaching.  Martha graduated summa cum laude with a BA in psychology from Hunter College, City University of New York and is a certified addiction recovery and life coach through New York University, New York State OASAS and Connecticut Community for Addiction Recovery.  She is also a trained SMART Recovery facilitator and founder of Books4Recovery. She recently received her certification in Rational Emotive Behavioral Therapy through the Albert Ellis Institute and Illinois Certification Board.

MRW Recovery Coaching
3035 W. 25th Avenue
Denver, CO 80211
Ph: 720-515-0713

Dreams ll Erin Amundson


By: Erin Amunson


Many of us have heard the phrase I am a spiritual being having a human experience.

     If you’ve heard it, you might think that it’s a pretty profound statement.  It’s smart, it’s catchy, and it resonates.  Something about turning our perspective around to consider that we are much more than human helps to soothe some of the discomforts life brings.  I’m all for that.  That’s why I practice and write about everyday spirituality.  I know that the more I connect with the spiritual aspect of my existence, the easier it is to navigate my life with joy and playfulness.

      In reflection, I began to wonder why we need to remind ourselves that we are spiritual beings having human experiences.   If it’s true that we are spiritual beings, wouldn’t be easier to just be spiritual?  I would think so, but the truth is that most of us get caught up in worry – about our bills, our children, our career path, our politics, our relationships and our bodies.  All of this worry creates a spiritual crisis, and then face a forced reminder that we need to connect as a spiritual being.

I don’t know about you, but I’m interested in an easier way.  That’s why I created a personal and professional practice centered in daily spirituality.   There are many ways to do this.  How you do it isn’t as important as just doing it.  I like to do things that are easy, fun, and natural to me. 

                I have found that the most natural, easy and fun way to maintain a daily connection to spirituality is through dream work.    

     We all dream daily, whether we are aware we are doing it or not.  Many of us invest a lot of money and time in self-help books, retreats, yoga, meditation, therapy, coaching, and endless other opportunities to keep us aligned on our spiritual path. 

      These are all important in my world, but I wonder why we miss one of the more obvious and simple ways to stay connected – our own subconscious link to the soul through dreams.  I like to call this our Natural Technology.  And once you know how to speak the language of dreams, it costs nothing but a few minutes of your time daily or weekly. 

       The two most common questions I get about dreaming are Why is it Important? and How do I do it?  Let’s start with the first.  Dreams have been a part of most indigenous culture’s spiritual practice since the beginning of time.  See this link for a great example. Tribes gathered at the morning fire to discuss the visions of the night before and make adjustments to their living to follow what the dreams told them.  Often, this was the practice that saved their lives. 

     In more recent times, the greats such as Albert Einstein, Steve Jobs and Steven Spielberg credit their dreams for their greatest contributions to the world. 

     In short, dreams offer us warnings, healing, and alignment as well as a connection to our own brilliance in the world.  But first we have to understand the language.  I teach this for a living both in my private practice and through my free events, weekend retreats and writing. 

      Here are some ideas for getting started.  First, to remember dreams, it’s important to have a practice of recording your dreams every morning, when you first wake up.  I suggest writing them in a journal or recording them on your phone to listen to later.  It usually takes about 5 minutes to record anything you remember.  Even snippets of dreams can hold powerful material.  If you are having trouble recalling your dreams, you can create a bedtime ritual of asking to remember your dreams by writing, lighting a candle you identify as a dream candle, or any other ritual that suits you. 

     Once you have material to work with, I suggest starting by making associations to your dream symbols.  If you dream about a crow, write that word down in your journal, quiet your mind with several deep breaths or a meditation, and jot down whatever comes into your awareness when you think about a crow. Then ask yourself what aspect of your life resonates with these association words.  If death comes to mind, think about an area of your life you are ready to put to rest.  

     In addition to this, you can ask the dream symbol to speak to you in a meditative state and see what message it has.  Most of us think of a crow as a representation of death, but I’ve seen it mean different things to different dreamers including strength to face an illness, the burden of an addiction and an indication that it is time to make a career change. 

    When you begin to engage dreams, your subconscious responds by providing you with more material and usually begins to offer more direct guidance.  When you record your dreams, you might identify patterns that symbolize an important message from spirit, such as a dream that someone else is driving your car – and that you need to develop or initiate taking the wheel in some aspect of your life.

     Personally, my dreams have warned me away from abusive people in my life, guided me to a career that uses my core talents and fulfills me, helped me to co-create aspects of life I want to manifest and healed a childhood trauma for me.  If I were to calculate the costs in therapy, self-help, life-coaching and workshops, I’m sure I would’ve spent thousands of dollars.  I only wish someone had taught me this language at an earlier age. 

Erin currently practices as a depth psychotherapist in Denver, Colorado and via the internet around the world.  In addition to her dream work, Erin is a certified past life regressionist, an intuitive astrologer and a lover of travel, snowboarding, deep conversations and cooking delicious food, all of which she enjoys practicing while she sleeps.

The Art of Darkness ll Rich Brodt

The Art of Darkness

By: Rich Brodt

     I sat across the aisle from my classmate, Kyle, on a bus filled with counseling students from our master’s degree program. We were heading back to campus from a day trip to Taos, NM. Kyle and I were engaged a lively discussion about our favorite horror movies. As our conversation turned to some more obscure titles and topics, another student eventually turned around to express that our conversation was a bit morbid. With seeming disgust, the student questioned why someone would be drawn to such dark topics as a source of entertainment.

     I was familiar with this tone. It rang with both curiosity and mild disgust. My tastes in the darker side of art had been questioned by friends, romantic partners, teachers, parents and others throughout my life. Truthfully, I had not seriously questioned these interests until after the brief incident on the bus. I did, however, observe that most of the people in my life looked at some of my interests in a negative light. On that bus, I also observed that many individuals working towards a career in the counseling profession, where judgment is frowned upon, had no problem chiming in to let us know that the subject matter was a bit offensive to their sensibilities. As I continue to consider the idea of why some of us are drawn to darkness, the answer seems simple. These pursuits are therapeutic.

     When watching a horror movie, one is faced with the uncanny, the mysterious, the obscene and the paranormal. In a sense, these are concepts of unreality in that what we see in horror movies does not reflect the world’s present reality, except in rare circumstances. As a result, the movie creates a world that is separate from our own. It is a fantastical surrogate, used to represent the atrocities of our world without forcing us to witness those atrocities in a reality that is too familiar to us. It is inhabited by fictitious people and entities playing out fictitious stories. In this alternate reality, the viewer can safely engage in fantasy and take on any role from hero to perpetrator of evil. This feels permissible because the fantasy takes place in a setting so removed from reality. The viewer has a safe place to explore their most distressing, unwanted desires without slipping into a place of self-judgment, and without inflicting harm on others. This is cathartic. 

     Catharsis is not without value, but there is deeper work to do. This is where both art and therapy can play a larger role in allowing the individual to process the emotions related to horrific or scary thoughts.

     Personally, poetry was the medium I chose to explore darkness. The lens of the poet allowed me to take my most negative thoughts and twist them into beautiful language. Using this lens to explore my psyche, I could see light and dark integrate to form a more complete picture. I saw myself expressed on the page and accepted the positive and negative as equally important parts of my personal narrative. They were not good thoughts and bad thoughts, they were simply different thoughts, the integration of which allowed me to feel whole, and the denial of which made me feel disconnected. Poetry was a door to vulnerability that allowed me share myself with others on a deep level. I no longer needed to live in denial of what I believed were unacceptable feelings and thoughts. It was a starting point to self-awareness and self-acceptance.

     Writing worked well for me and has become an essential part of my mental health, but counselors can foster the same kind of exploration in their sessions if they are willing to go there with clients, fostering an atmosphere where these thoughts can be explored, imagined, experienced and processed.

     The clinician can use a variety of skills to accomplish this. If the clinician senses that a client is keeping something hidden, they may inquire about this, maintaining a non-judgmental stance, the clinician can ask the individual about songs or other movies they may be connecting with at present. Jungian depth work would also be helpful in helping a client connect to some of their thoughts that they may shy away from. Having the option to provide the clinician with an image or metaphor representing a thought should let clients feel safer disclosing and processing. This creates separation from the client’s inner thoughts, allowing them to process a representation of their thought when the thought itself is too difficult to swallow. That being said, it is not necessarily the method that will make a difference, but the willingness to dialog with the client about these thoughts creates a space where self-acceptance is possible amid unacceptable thoughts. Without a route to accept and process such thoughts, an individual may avoid or deny these thoughts, seeing them as taboo. This closes an individual off to vulnerability and can lead to destructive behaviors, such as self-harm, substance abuse and various other unwanted behaviors.

Rich Brodt is a former intern at People House, and is currently a co-owner and private practitioner at Elevated Counseling, PLLC in the Highlands area of Denver. Prior to training to become a therapist, Rich practiced as a mental health litigation attorney in New York City, where he first became passionate about the field. Rich draws on knowledge of law, philosophy and poetry, bringing a unique perspective to his sessions. 

Rich’s current practice utilizes a client-centered approach, integrating Gestalt, existential and depth approaches. He focuses his practice trauma and anxiety-related issues, including PTSD, high-stress careers, life transitions and other major stressors. Rich’s first priority in counseling is to create a safe, non-judgmental space, where clients can feel comfortable sharing and processing their most difficult thoughts. 

Elevated Counseling, PLLC
2727 Bryant Street Suite 550
Denver, CO 80211
Ph: (720) 295-1352

Breaking Point || Lora Cheadle

What to do When You Are at Your Breaking Point

How to Identify and Eliminate Stressors BEFORE They Break You

Have you heard the idiom, “It was the straw that broke the camel’s back?” This illustrates the point that while we can take a lot, at some point, we all reach our breaking point. Whether that means losing our temper, getting sick or sliding into depression, none of us want to reach our breaking point. Just like the camel, many of us are burdened slowly, adapting to our ever-increasing load, until one day when a seemingly innocuous little straw is placed on our back, and we break for what seems an insignificant reason.

The parable of the frog in pot of boiling water illustrates a similar point. Put a frog in a pot of boiling water and it will panic and struggle to get out. Put a frog in a pot of tepid water, slowly turn up the heat, and the frog will sit quietly, allowing itself to be cooked alive.

Our Emotional Warning System

As self-preserving organisms, we are equipped with our own built-in guidance system that allows us to identify when we are being pushed to our breaking point. When we experience feelings of overwhelm, frustration, anxiety or stress, it’s our body’s way of letting us know that we are reaching our breaking point. Contrary to what we may believe, it is not normal to experience chronic states of stress, overwhelm, frustration and anxiety. These emotions are danger signals, and it’s crucial for us to be aware of what these emotions are signaling, and to take action before we reach our breaking point. Before we find ourselves with broken backs. Before we find ourselves having been boiled alive.

Negative or stressful emotions are danger signals, signaling us that we need to make a change. If we don’t, we suffer the consequences. Even if we don’t have a full-blown breakdown, the resulting consequences can be mental problems, emotional outbursts, relationship problems, anger issues, impaired job performance, the inability to connect with others, a decreased capacity to feel joy, chronic inflammation, diabetes, unexplained pain, weight gain or worsening feelings of hopelessness.

Breakdown of the Emotional Guidance System and the Resulting Generalized Anxiety Disorder (GAD)

When we treat these emotional warning signals for what they are-signals warning us that we need to make changes – and then we make those changes – we recover. Our bodies, minds and spirits heal and we return to a natural, normal state of calm alertness. But when we fail to respond to these warning signals, when we keep-on keeping-on, fighting down panic and pushing ahead, we force our bodies to adapt in unhealthy ways. Forcing our bodies, minds and spirits to live in state of chronic hyper-stimulation and anxiety short-circuit all of our natural survival mechanisms. Like any machine forced to run beyond its capabilities, we eventually break down.

By forcing our bodies to integrate negative and stressful emotions into our everyday lives, without respite, we adapt. We forget what it’s like to feel peaceful, calm and centered. We believe it’s normal to live in a state of heightened anxiety, to feel stressed, overwhelmed and frustrated, and this becomes our new normal. A new baseline is set and suddenly we think we are feeling good when we are truly feeling stressed. We have changed our brains to believe that stress and anxiety are normal states of being, making our emotional warning system ineffective. By being stoic and brave we train ourselves to allow more negativity and stress, until one day – often without warning – we reach our breaking point. Our back breaks or we realize that we have been boiled alive.

Decreasing Stress and Anxiety in Four Steps

Fortunately, we can reverse course on this phenomenon and return our stress and anxiety baseline to a healthy, normal level. All it takes is self-awareness, dedication and a commitment to living in a life of joy, peace and harmony.

Step One

Identify a time when you felt calm, peaceful and centered. When you were alert, contented and neutral. Not elated, just neutral. A time when you simply felt good.

Step Two

Identify when you experience negative and stressful emotions. Don’t judge them or try to change them, just notice when you have them. Get a little notepad that you can carry with you. Keep it with your cell phone and every time you fiddle with your phone, write down how you feel mentally, physically and spiritually.

The notes might look something like this:

Irritated, pent-up, silent.

Frazzled, blob-like, vindictive.

Tired, sore, far-away.

Energetic, bouncy, filled with song.

Do not try to avoid having emotions, or deny what you are feeling, simply identify what you feel.

Step Three

Once you are aware of what you are feeling, consciously feel those emotions. Spend up to a minute consciously feeling the emotion that you have identified. How does this emotion feel in your head, your heart and your body? What is it like to be that emotion?

Step Four

After you have allowed your body, mind and spirit to experience these emotions, consciously return yourself to a place of neutrality. To a place of peace. Return to a neutral, natural, rational state of peace and then deal with whatever is causing your negative or stressful emotions, repeating the process of identifying and feeling any negative emotions that pop up in the process, and continuously and systematically returning yourself to a state of peace and neutrality.


Stress-free Living

We are the camel. We have to unburden ourselves every time we are burdened or risk running out of capacity and breaking. We are also the frog. We have to stay aware of our surroundings, of what is happening to us at all times, or we will be boiled alive without our knowledge. Our emotions and feelings are the tools that allow us to stay alert, aware, safe and happy. All capacity is finite. We are not weak, we are human and we have limits. Let’s learn to honor those limits before it’s too late.

To read more of Lora’s writing, visit her website.

About the Author: Not sure what lights your fire, or do you know exactly what lights your fire, but you keep spinning your wheels? Either way, Lora’s got you covered! Whether it’s through an Angel Reading or through hypnotherapy, where the subconscious mind is brought on board with the conscious mind, working with Lora reveals your divine path and gets you chugging down the road in no time. As a former lawyer, (She knows firsthand the courage it takes to following a new path!) Lora is very straight forward and process- oriented, using modalities that that yield results. No crystal balls or goddess robes here!

People House: a Center for Personal and Spiritual Growth