CLIENT WELCOME & RESOURCES
Welcome to Coaching!
I’m really looking forward to starting this partnership with you to positively evolve your relationship with alcohol. Together we will walk through a vision of how you want to see your life as it pertains to alcohol and we will solidify the small steps it will take to reach those goals. Awareness of the past hurdles you have struggled with around your drinking will help us to co-create new responses and tools, so you be successful in attaining your goals.
I invite you to be fully transparent with me, whether that is the number of drinks you have per day, the time of day that you drink or just the thoughts you have around drinking, even if they feel uncomfortable. I find that often times, when things feel hard or someone has a “pause” in sobriety, the client often retreats and no longer feels comfortable reaching out, I hope you understand, that building the sobriety muscle is a journey, and I will not express disappointment, only support. Those hard, defeating places are where the work is done. I’m really honored to be a part of your journey as you find freedom from alcohol.
Just a few parameters around our work together, my commitment to you is that I will respond within 24 hours, during my work week, often more quickly, but you can be assured that you will hear from me within that window of time. My workdays are Tuesday-Saturday with Sunday and Monday off. Sometimes I will still get back to you during my weekend, but the response time may be longer. I want to be very clear that is not a hotline or emergency service. There are links below for those services.
Coaching will include questions, often offering you options to dig in a little deeper through activities, you are always welcome to decline, but I have a number of exercises that have been very beneficial to past clients in uncovering their reasons for drinking and their motivation for a new future. If you are a chat client and ever want a little extra support, there are one-off zoom sessions available through the coaching link at the bottom of your Daily Task page.
I also offer “Office Hours” as a helpful add-on for coaching. These are not mandatory, but the time is available to process anything. There may be a small group of clients there, or it may just be you and I.
I’m excited to be on this journey with you.
A space to connect, process and dive into our journeys in a small group setting
Please let me know if you have any topics that you would like to discuss in upcoming groups. If you wish to have your question remain anonymous, please let me know!
Hotline Numbers
While our goal at Reframe is to support you through this journey, we also realize that there may be times, when life feels out of control and we are not available, so we want to make sure you are able to find support.
SAMHSA’s (Substance Abuse & Mental Health Services Administration) National Helpline,
call: 1-800-662-HELP (4357)
text: 435748 (HELP4U)
SUICIDE PREVENTION -
website: https://988lifeline.org/
chat: 988
Need a little extra encouragement?
Sobriety is a journey of forgiving your past, growing in the uncomfortableness of being human and rising up in the joy of living with your eyes wide open.
My musings come in the middle of the night, hiding under the blankets, shielding the light from my sleeping husband, writing like my fingers are on fire. They hit me while I’m driving, it’s like a bolt of lightening, I veer off to catch them while they run on a projector screen before me. They spill from my soul aching to be heard.
I am committing to this process until I’m out of thoughts, until I can sit on my porch swing, holding a book with the perfect cover and fan the pages of my life.
Thank you for listening.
Kat
Nervous system Support
HAVENING
The Havening Techniques – more formally known as Amygdala Depotentiation – is a psychosensory therapy which is designed to change the brain to de-traumatize the memory and remove its negative effects from both our psyche and body including deep rooted anxiety, rumination, and severe, instinctive negative responses. Havening involves a distinctive self-soothing motion with crossed arms, gently but noticeably stroking from shoulders to elbows. There are also versions which involve tapping your collar bone and stroking the palms of your hands and around your eyes. This is all to create a sense of wellbeing and safety.
What is it?
Video- release stress
Video- sleep
Video - trauma
Research
4-7-8 BREATH
The 4-7-8 technique forces the mind and body to focus on regulating the breath, rather than replaying your worries or anxiety.
Video
Research- sleep
Application - anxiety
ALTERNATE NOSTRIL BREATHING
Pranayama, the art of breath control, is considered to be the heart of yogic exercises.
TAPPING
Tapping is also known as EFT (Emotional Freedom Technique). It is a powerful holistic healing technique that resolves a range of issues. It's based on the combined principles of ancient Chinese acupressure and modern psychology. The basic Tapping technique requires you to focus on a negative emotion at hand. This can be a fear, a worry, a bad memory, or any unresolved problem. You do this while maintaining your mental focus on this issue. Then you use your fingertips to tap 5-7 times on 9 specific meridian points of the body. Tapping on these meridian endpoints, while addressing the root cause of distress, sends a calming signal to the brain. This allows you to feel relaxed and in control.
Video- description & practice
Tapping Solution App (apple) (google)
Tapping Solution YouTube Channel
Research - article 1
Research - article 2
Tapping Manual - PDF
VOO BREATHING, PETER LEVINE
Even regular deep breathing is helpful for anxiety. That’s because it stimulates both the sympathetic and parasympathetic nervous system. The sympathetic nervous system activates in response to stressful situations, and is often known as the body’s fight or flight response. By contrast, the parasympathetic nervous system takes over when the body is at rest in relaxed conditions, and is thus described as the “rest and digest” state. But Voo breathing, which was developed by trauma-focused psychologist Peter Levine, takes it a step further. This kind of breathing stimulates the vagus nerve, which activates the calming, rest-and-digest parasympathetic nervous system even more.
Concept & Practice
Research
Pod Cast with Peter Levine, Waking the Tiger
Guided Voo Breathing