What My Holistic Counseling Practice Is All About

This short video gives a brief introduction to my work as a Certified Holistic Practitioner and my approach to working with clients.

What do Wellness Writing and Holistic Counseling have in Common?

Answer: Me!

Hi, and thanks so much for visiting my site!

I’m Tamara, a wellness writer and certified holistic practitioner.

Who is this site for, you ask?

1. Wellness Professionals, Marketing Directors, and Editors

Are you a wellness professional interested in increasing your client-load and/or building relationships with new and existing clients? Could you use the specialized perspective of a fellow wellness professional who understands the mindset of those seeking your services?

OR

Are you heading up the marketing efforts of a healthcare or wellness industry brand and have deadlines staring you down, a staff that is already spread thin, and no bandwidth to take on one more writing project?

Whether you are a wellness professional in private practice, a marketing director, or an editor of a wellness brand, I can help you in creating relevant, engaging, and convincing content that increases engagement and converts leads into sales.

If you’re looking for someone who understands the importance of well-researched SEO optimized content, meeting deadlines, speed, and accuracy all the while delivering materials in your unique voice, contact me today for a free 30-minute consultation.

I’m here for your website content, landing pages, newsletters, email marketing, blogs, and article writing needs.

Let’s talk!

2. Women Seeking the Support of a Counselor or Coach

Transform Yourself from the inside out, even if counseling and therapy failed you in the past.

  • Work through the negative thoughts and move around the drama that has you stuck
  • Calms your fears and get back on track to navigate through anxiety to a better, more joyful place
  • Get past internal conflicts and see that you are a good, worthy person who deserves a life of joy and happiness
  • Peel away layers of old habits and learn new life skills and behavior modification techniques
  • Learn to love yourself and to forgive others

My heart has broken many times, as I sat with a woman in session and listened to how she spoke of herself; the precise words she used, all revealed the layers of low self-worth and even self-loathing.

My commitment is in helping you to see yourself and the wisdom, power, and joy that you hold within you.

Living with depression and anxiety can make those things feel distant. I can help you reclaim them and start living the life you want.

3. Readers Interested in Health and Wellness

I don’t think anyone would argue with me if I said that most of us want to live well and be well. That’s a given. The question is, ‘How?’ There is so much information out there, it’s easy to be overwhelmed.

That’s why I created a space to share wellness pieces that don’t get lost in the clutter and noise.

I’m here to share all things wellness that will help you grow and thrive!

 

Thanks again for visiting my site!

If you’re interested in my services, just fill out the form below, and I’ll do my best to get back to you within 24 hours.

This 1 Thing Could Help Your Anxiety

 

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Photo by Juan Pablo Serrano Arenas from Pexels

Every now and then I get what I call “phantom anxiety”. It’s anxiety that seems to come out of nowhere for no reason.

Last night I had that happen as I was preparing dinner. I love to cook and preparing new dishes thrills me. So there was no reason for me to start feeling what I started to feel.

But at some point I noticed this creeping feeling of impending doom and the racing heart that goes with it. And I asked myself, ‘Why are you feeling anxious?’

It took only a minute for me to realize that as I was standing there chopping vegetables, I had constricted my breathing to a short shallow breath that I felt primarily in my chest.

That’s my first clue and generally the main reason that phantom anxiety strikes—my breathing.

If you only remember one thing this entire day, remember this: Breath Precedes Mood.

Breath Precedes Mood

How you’re breathing will affect how you’re feeling. Short shallow breaths create heightened feelings of excitement and/or agitation and can lead to feeling anxious.

While long, slow, deep breaths lead to calm, peaceful feelings.

There’s a whole science behind this and if you have the time and are interested, look-up info on the sympathetic nervous system, the parasympathetic nervous system, and how breathing affects them.

In the meantime, the next time you feel phantom anxiety strike you, take a minute to notice how you’re breathing.

Then take a slow deep breath. Breathe deep enough to feel your belly expand. Then hold your breath in for a second.

Then exhale completely. You should feel your belly pull back toward your spine to know that you’ve emptied out all the air. Take twice as long to exhale as you did to inhale.

If it helps, inhale to a count of 2 and exhale to a count of 4.

Then hold your breath out for two seconds. Keep breathing in this way three to five more times or however long you need to until you feel your anxiety subside.

It worked for me last night so that I could get back to enjoying preparing my new recipes.

I hope it works for you as well.

Managing Money & Relationships When Friends and Family Fund Your Business

(First published on Women Lawyers Mean Business website.)

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Photo by rawpixel.com from Pexels

Being a woman entrepreneur comes with its own host of challenges. Securing adequate capital is at the top of the list. On average woman business owners launch their companies with much less funding than their male counterparts.

One avenue for generating funding is asking friends and family to invest in your idea. This is a feasible option with 38% of startups being funded by friends and family.

But getting there can prove tricky as money can be a sensitive subject for many, with most understanding the risk of straining the relationship when loans are given to family and friends. When surveyed, 82% of Americans said they would not lend money to a friend or family member.

Getting over that hurdle and successfully engaging your close relations in funding your business can happen if you take the right steps.

But then, what about the added stressor of owing money to those close to you. What do you do? How can you take care of your business and your relationships when asking for funding from your friends and family? Here are some best practices for maintaining healthy connections and boundaries with friends and family while securing capital for your business.

Be Selective
According to a recent study, 69% of Americans have less than $1,000 in their savings. For this reason, be selective in who you approach and bear in mind that those over the age of 65 generally have larger savings and may be more willing to loan money to startups.

Be Professional
Treat the discussion as professionally as you would with a bank lender or venture capitalist. Begin by setting up a time to talk, preferably in a comfortable or familiar place, such as their living room or in a local café. Talking about money can be touchy; take measures to consider their comfort.

Come prepared with your business plan, ready to thoroughly explain your business idea with the use of brochures or product samples.

Be Transparent
Clearly lay out the risks involved as an investor and answer any concerns they may have as best as you can. A large proportion of the people who said that they wouldn’t lend money to a friend or family member did so because of past experiences that ended relationships. According to a survey conducted by Bank of America in 2017, 53% of respondents said they have had relationships ruined over money squabbles. Bear this in mind and be sensitive to the tenuous nature of family/friends investor relationships.

To put their mind at ease create a written contract detailing the terms of the loan and agree to sign a loan agreement that thoroughly describes how you will repay the loan.

Wrap up the meeting by giving them time to think it over and reminding them that there is no pressure or obligation if they do not want to lend you money.

How to Sweeten the Deal
To make becoming an investor more appealing, give your audience some options. Rather than a loan, you can arrange for them to have an equity interest in the business. This provides that they are part owners in the business. A plus for them is that they will gain from any profits the business makes. While a “pro” for you is that unlike a loan if the business fails, you do not have to repay anything. However, a major “con” for them is that they would also be liable for any losses.

To mitigate the risk to the investor (and safeguard your relationship) you can set up your business in one of three ways, each providing that the investor is not involved in the day-to-day running of the business.

1. Corporation – As a corporation, your investor becomes a shareholder and is not liable for losses
2. Limited partnership – as the name implies the investor’s role is limited and precludes liability
3. Limited liable partnership – the investor is a “member” and, again, is not liable for losses

If your friend or relative lends you a large enough sum of money, there may be Federal taxes taken out of that, so prepare yourself for that.

If you are thinking about accepting funding from friends and family, you can never prepare for every eventuality. However, with enough thoughtful, thorough, and professional planning you will find the road to raising capital much smoother and your bonds of friendship and family within your inner circle kept intact.

Nine Crucial Self-Care Habits For Entrepreneurs

(First published on Women Lawyers Mean Business website.)

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Entrepreneurs excel at taking charge. That ‘I-got-this’ drive is what makes it possible for you to accomplish everything from running your company to putting out fires at home. But it’s that same mindset that can lead entrepreneurs to take on too much and inevitably burn out. Taking care of business is necessary but taking care of yourself is crucial. If you’re not well, nothing will be.

Why You Should Care About Self-Care
Think of self-care as preventative healthcare. Entrepreneurs need to stay at the top of their game. One way to do that is by being pro-active regarding your health and well-being.

Self-care begins by putting your well-being first. This can feel strange or even wrong to some who believe in the value of self-sacrifice. Yet, the expression, ‘You can’t draw water from an empty well’ holds true here.

Self-care helps you to keep the coffers full so that you can do, give, and be all that you want.

The Best Self-Care Is Free
Luxury or pampering often comes to mind when we speak of self-care. A spa-day is definitely a great self-care treat. However, you will find that the best self-care comes without a cost.

Here are 9 self-care habits for entrepreneurs that won’t break the bank:

1. Meditate – Meditation involves sitting in silence. It can be for as little as 10 minutes. Simply sit comfortably in a chair or on the floor with your spine straight and eyes closed. The object isn’t to silence the mind. That is impossible. Rather, what you want to do is give the mind something to focus on like your breath or an affirmation. These quiet moments to yourself serve to refresh your mind, improve productivity, and decrease stress.

2. Get Some Sleep – Ariana Huffington, the founder of the Huffington Post, had a huge “A-ha” moment when she found her health imperiled by exhaustion and lack of sleep. Without proper sleep, our bodies and brains can’t recuperate fully.

3. Have a Sleep Regimen – Give yourself a window of an hour or two before bed to start winding down. Take a hot bath or shower. Simply washing your feet and massaging them with your favorite lotion or body oil does wonders to prepare the body for sleep.

4. Move Your Body – Exercise, do yoga or simply dance. Exercise relieves stress, improves circulation, helps manage weight, and makes you feel good. Sitting at a desk all day makes movement vitally important for your health.

5. Eat Well – Watch out for stress eating. When we do this, we tend to eat what’s quickest which usually means processed foods high in salt, fat, and sugar. Instead, prepare fresh fruits and veggie snacks to have at hand. For dinner, prepare whole foods and make enough for a healthy lunch the next day.

6. Take a Tech-Fast – Unplug from your devices and read a book, go for a walk and take in the sunset, or just find a comfy spot and do nothing. Being constantly connected wreaks havoc on our nerves and keeps us feeling wired.

7. Make Contact – A major indicator of wellbeing is social connection. Prioritize your social life by spending time with family and friends. You will be improving your overall happiness and staving off the isolation that entrepreneurs often deal with.

8. Set Healthy Boundaries – Saying yes to new commitments may feel like the right thing to do. Until you find yourself overcommitted and spread thin. “When you’re exhausted, you aren’t going to run your business at its best,” wrote author Adelaide Lancaster. Learn to say, ‘No’ to things that are not the best use of your time or energy.

9. Get A Support Network – This one is going to cost. But the investment in your health, wealth, and wellbeing will be worth it.

a) Get a trained therapist/counselor – Being an entrepreneur is stressful and sometimes you need someone in your corner to help you cope when times get tough.

b) Get a massage therapist – On those days when your shoulders are at your ears, you will be glad to have the number of a good massage therapist in your contacts.

c) Get a financial planner – Or invest in books on financial planning. Financial peace of mind starts simply with creating a budget, paying off debt, and planning for the future.

d) Get meal prep delivery – If you’re too taxed to shop and meal plan, you’ll be glad to come home to your weekly delivery of delicious meals.

e) Get a virtual assistant – Delegate the tasks outside your zone of genius to someone who can accomplish the work with skill and ease. Fiverr, TaskRabbit, UpWork, and LinkedIn are great resources for finding short-term contractors who may become long-term team members if it feels like the right fit.

Self-care begins with the understanding that, as an entrepreneur, YOU are the most crucial piece of the puzzle for your business. All the other pieces fall into place around you when you are at your best.