https://www.carolinacordovez.com/integratedhealingblog daily 0.75 2026-03-30 https://www.carolinacordovez.com/integratedhealingblog/somatic-healing-how-to-support-your-body-when-emotions-become-physical monthly 0.5 2026-03-30 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/0ffc6309-14ab-4640-989f-81eb4708dbc8/miamisomatichealing.jpg Blog - Somatic Healing: How to Support Your Body When Emotions Become Physical - What Is Somatic Healing? Somatic Healing is a mindfulness based approach to healing which supports increase connection and awareness to the body. A combination of various practices and theories from body based approaches, Somatic Healing can help you release stored trauma, feel more connected to your body and understand it’s physical experiences as well as help you find tools within yourself to cope with your emotions and sensations. Somatic Healing is a beautiful tool to help you build a sense of trust in yourself and your body while regulating your nervous system and helping you feel more grounded within yourself. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/06fad64c-8c76-4d17-8e92-76a2c1b85305/somatichealingtherapist.jpg Blog - Somatic Healing: How to Support Your Body When Emotions Become Physical - How Somatic Healing Can Help With Physical Symptoms In a Somatic Healing session, you are invited to explore various somatic principles of which can help you with your physical symptoms: Grounding and Safety: finding a sense of safety in your body is one of the fundamental steps in Somatic Healing. Using both internal and external tools, finding ways your body feels grounded and safe informs your body that it is okay to explore what is going on internally and opens the environment up to healthy curiosity. Sometimes just this step will reduce or get rid of some of the physical symptoms you may be experiencing. Noticing and Curiosity: the next step to supporting your body is taking the time to simply notice: what sensations do I notice in my body? What may these sensations be trying to tell me? Our body often uses sensations as a way to call our attention. Resourcing and Titration: moving slowly helps the body to maintain that sense of safety established earlier on and find that “sweet spot” to explore and heal. Resourcing involves finding tools that can help your body. in those moments when the sensations feel loud by answering the question “what do I need?” https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/48f3c58f-9c5b-4284-af79-b04a514a633d/miamisomatichealingtherapist.jpg Blog - Somatic Healing: How to Support Your Body When Emotions Become Physical - A Gentle Reminder I know it can feel frustrating that your physical symptoms are loud, uncomfortable and feel unresolved. This is a gentle reminder that your body is not working against you but is rather asking to be listened to and heard. Our body only knows how to communicate with us through these sensations. If you are struggling with your physical sensations and are looking for some support, I am more than happy to hold space for you on your journey and have availability for individual sessions, both in person and virtually for clients in Miami and Florida. Click here to schedule a free consultation call with me today to see if working together feels like a good fit. https://www.carolinacordovez.com/integratedhealingblog/how-to-cope-with-change-for-anxiety-miami-art-therapy monthly 0.5 2026-03-23 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/d8b39a90-427f-408c-92a3-e4ff2f349262/unsplash-image-Oq6Mdb4o6vA.jpg Blog - How To Cope With Change For Anxiety - Nature and Change In the northern hemisphere, spring begins around March 20th, marked by the spring equinox. This is a time where the flowers start to bloom and is a time of transition - holding space for a variety of emotions and experiences through a lens of working towards a state of balance. How can nature support us in times of change? Noticing the grace and ease in which the flowers begin to blossom. The way the plants sway with the wind - inviting in themes of flow. Rather than observing tension within the world around us as a response to change we notice a softening. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1773691314554-A8B6FWMECXXSB5850I9E/unsplash-image-AYQG4SjWTys.jpg Blog - How To Cope With Change For Anxiety - Notice and Reflect Give yourself the space and time for moments of gentle reflection. You can grab your journal and some drawing materials to create images or lines to depict what you notice are some of your thoughts, feelings or experiences related to change. What have been moments in my life that I have encountered change? How did I feel in my body? What were some of the thoughts that took up space in my mind? https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1773691372614-IF3N1TA66YMP6EGCJ0NP/unsplash-image-IkaQsoxmkmU.jpg Blog - How To Cope With Change For Anxiety - Ground and Hold Space Once you have made time for reflection, it is time to establish a sense of safety and grounding in your body. Using the prompt, what does my body need? Find and establish some rituals you can use to support you. move your body in ways that feel enjoyable and grounding for you make art that brings you into your body and calms the mind take long, restorative breaths go on a nature walk to observe your surroundings, naming things you see, smell, hear, etc. remind yourself that it is okay to be a human with emotions https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1774284353690-8LD2V91EDV65IBOD5W2T/unsplash-image-wusOJ-2uY6w.jpg Blog - How To Cope With Change For Anxiety - Small Steps Once you have had some time of reflection and to establish safety, it is now time to focus on the small steps to implement when faced with change. One of the main reasons change can feel so scary is not only due to the uncertainty but the perceived magnitude. In other words, change often feels big. If you find yourself in a moment of change or know that it is coming up, see if you can break it down. Grab a piece of paper and identify: what is the main topic/experience that is about to change? ex: moving to a new city, a breakup, finding a new job, etc. As if it were a flow chart, write down the various things needed as you step towards this change - both the bigger and smaller things. ex: find the area I want to live in, call to see the listing, narrow down what kind of job I want, etc. Choose one small thing from the list and start with that. Continue to do one at a time as you continue to face these moments of change. https://www.carolinacordovez.com/integratedhealingblog/your-reminder-that-its-okay-to-take-a-break monthly 0.5 2026-03-09 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/7e7100eb-3b26-4012-9dbd-bfb83204250f/unsplash-image-W7VYL56u2sc.jpg Blog - The Power of Pausing: Giving Yourself Permission to Rest - Moments Of Reflection With the start of the new year, I found myself taking time to reflect on the last year: what was I putting my time and energy into? how do I want my work-life balance to look like? who did I choose to spend time with? what kind of things did I try or do and what I was not able to take time for? None of these were from a place of judgment or expect on but rather to really give myself the time and space for the question I was trying to answer : how do I want my 2026 to look? https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1773067206540-GV08JRUHW44609SO5RZW/image-asset.jpeg Blog - The Power of Pausing: Giving Yourself Permission to Rest - Tools To Help You Pause If any of this is resonating as something you have been wanting to try and do for a while, here are some tips for how to do so: Start small: the thing you are choosing to step away from or to try does not always have to be something big - you can choose something small. this can be finding a new workout class if you are trying to make more space for movement or watching only one episode of a show instead of five in order to get to bed earlier. Explore possible scenarios: remember when people have told you to make a pros and cons list? Try it out to see if you can get some perspective and clarity on your decision! write down pros and cons for that decision to let go or leave whatever you are exploring. What are positive experiences that could come out of it? What may be some challenges? Creative journaling: grab a journal and some drawing materials, giving yourself time to explore your emotional experience. In other words, draw, doodle or write about how you are feeling in your process to make the decision. https://www.carolinacordovez.com/integratedhealingblog/z2jogxanbwadvldn7ji9qc4ttowsia monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/0ffc6309-14ab-4640-989f-81eb4708dbc8/tempImagejnLxbz.jpg Blog - A Gentle Pause For Somatic Healing at Daily Flows - Every week students showed up to explore different topics related to mental health through the body such as: inner child, grounding, reframing limiting beliefs, connecting to your inner strength, intuition exploration and so much more. A one hour class that began with settling into the space, the body and noticing sensations. Then, having music as a support for movement - first small and subtle, eventually becoming more of a dance and explorative movement. Finally, coming back into the body to notice any shifts and takeaways to continue to implement in daily life. What started as a class in the breathing room, where the capacity was up to five people eventually grew into the flowing room welcoming up to twenty students at once. While it was never about the number of people present in one class but rather the impact to even just one person, to see the room grow made the work so very worth it for me as a leader. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/82e0f36a-b2dc-4130-8535-814e172b5ef1/tempImaged6dziM.jpg Blog - A Gentle Pause For Somatic Healing at Daily Flows - While the decision to leave a space or close out a program is never an easy one, it feels important at this point in time. A chance for me to focus on my work as a clinician supporting clients in their Art Therapy and Somatic Healing process while continuing to grow as a practitioner. Additionally, it feels like the right time to practice what I preach and take time to be present, to create art and to explore and connect further with my body - things that I have always been doing but find the desire to cultivate even more space for at this stage of life. As I reflect on this chapter of teaching there are only positive and exciting memories associated and a lot of lessons learned in the process. Teaching also allowed for me an opportunity to grow in speaking in front of a group, increase the amount of people I could hold space for at once and learn more about the subtleties of the teaching experience. I found immense gratitude in holding space for students - both new and recurring - on their journey to continue to connect with their body and its sensations. While I do not consider this a goodbye, as I never know what the future may hold, it is a gentle pause for this chapter. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/c28b7134-6556-4593-952b-10a0eb065510/tempImageb3lVd5.jpg Blog - A Gentle Pause For Somatic Healing at Daily Flows - And to all my students, thank you. For being present to the space, for trying something new and for allowing me to be your guide. Whether you only came once and we did not exchange more than a hello or you were a recurring student and shared more about your process and experience with me I will cherish it all. And to the Daily Flows space, thank you for holding us as we explored our body, connected to our sensations and emotions and gave ourselves permission to heal and grow. Yes, the space does and did have an immense impact too. https://www.carolinacordovez.com/integratedhealingblog/somatic-healing-for-self-compassion monthly 0.5 2026-02-17 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/06fad64c-8c76-4d17-8e92-76a2c1b85305/somatic_healing_miamijpg Blog - Somatic Healing for Self-Compassion - Why Somatic Healing For Self-Compassion? Somatic Healing is a mindfulness-based practice that supports you in connecting further with your body and it’s sensations using movement, breath and sound. In using Somatic Healing, we are able to find a sense of curiosity in the physical sensations and patterns in which our body holds on to stories, trauma and emotions. You can learn more about some key terms in somatic healing here. Since self-compassion is an experience felt in the body, Somatic Healing can support self-compassion by: rebuilding a sense of trust with yourself grounding and connecting you with your body and it’s sensations reducing nervous system reactivity increasing awareness of your inner experience https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/caf86453-598b-46c3-a369-fc6ee878c37d/Miami_somatic_healing.png Blog - Somatic Healing for Self-Compassion - Three Somatic Healing Practices For Self-Compassion Here are some tools you can practice on your own to increase self-compassion: Self-Touch: start simple by holding one hand with the other as you play with pressure - squeezing more firmly and then letting you - allowing yourself to find a sense of curiosity for what feels best in your body. Once you have played around with it, you can choose to do the same on another part of your body - perhaps one that is in need of more love or compassion (for ex: heart, belly, shoulders, etc.) Compassion Bubble: finding a safe and supportive space, close your eyes as you start to ground your body into your seat. As you feel safe, start to imagine a color that you associate with the experience of self compassion. Then, start to imagine; as if it were a bubble surrounding you, of this color. Notice how your body responds and feels - does it soften? does your breath shift? Humming: if you would like to use a song for this exercise you can, I would suggest trying this or this one. Either seating or laying down in a comfortable space, give yourself some time to ground your body and notice your breath. When you are ready, you will inhale through the nose and with your exhale you will hum out (lips sealed as you create the sound). Notice where in your body you feel the humming sensation, is it in your throat? your belly? Humming activates the vagus nerve and allows for your body to come into a more relaxed and restorative state. You can practice these tools on their own or combine them. https://www.carolinacordovez.com/integratedhealingblog/building-self-trust-through-art-therapy-and-somatic-healing monthly 0.5 2026-02-10 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/283ab364-b133-4428-8223-5c29c72af77a/miami_art_therapy.png Blog - Creative Journaling For Self-Love - Let’s Talk About Self-Love Self-love can be a beautiful way to support ourselves into finding more compassion, grace, confidence and acceptance. Self-love can be found in the small moments: how we speak to ourselves, the self-care practices we engage in and in the ways in which we dress and carry ourselves. Self-love can be found in the big moments: birthdays shared with others, a promotion at work or even taking a moment to celebrate our existence. Self-love is a practice that is cultivated through consistency and rituals. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/2c6969ff-acdf-4622-9788-4ee949da759e/creative_journal_self-love.jpg Blog - Creative Journaling For Self-Love - How Creative Journaling Supports Self-Love Creative journaling is a gentle practice that invites you to use words, shapes, lines and colors as a way to process, reflect and explore your inner experience. You can read all the ways to get started here. Creative journaling can support your self-love practice by: increasing emotional awareness providing you with a safe space strengthening your connection to your inner voice increasing self-compassion and grace Creative journaling becomes your safe space to explore and celebrate yourself through metaphor and images. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/eb0d1997-d9c1-48a1-b4fa-8ca979340ece/self-love_practices.jpg Blog - Creative Journaling For Self-Love - A Gentle Reminder Self-love comes in many forms and is often found in the most simple of moments. Whether it be consistently saying kind words to yourself, engaging in activities that bring you joy or your creative journaling practice - it is a chance to choose and come back to yourself. If you want to explore bringing more self-love through a creative journal practice, I have free PDF workbook you can download here or an extended version available for purchase here (50% off through the month of February.) Both of these will support you in you creative and emotional exploration through this beautiful process. https://www.carolinacordovez.com/integratedhealingblog/why-understanding-emotions-isnt-enough-how-the-body-helps-you-heal monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1769447364498-M5SFKJ13UPA06RKCP01U/unsplash-image-oOEz7c7V3gk.jpg Blog - Why Understanding Emotions Isn’t Enough: How The Body Helps You Heal - Limitations to insight alone Therapy has traditionally been a space to talk through and understand thoughts, experiences, narratives to make meaning for our emotions. While this can be incredibly insightful and supportive at times of our journey, emotions are physiological experiences. When we experience something overwhelming or unsafe (especially in early life or chronically), our body needs to adapt in order to keep us feelings safe. This may live in the body as: feeling numb or disconnected racing, negative or ruminating thoughts chronic pain or tension While we may be able to label and notice these experiences, they cannot be healed by the simple understanding because they don’t live in the mind - they exist in the body. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/afe9ce4f-8987-497c-8697-0136a3dc2cb0/unsplash-image-N1b617BsQJs.jpg Blog - Why Understanding Emotions Isn’t Enough: How The Body Helps You Heal - How Somatic and Creative Approaches Support Healing Emotions exist in the body as energy in motion - experienced first through the form of sensations before they can be rationalized or understood cognitively. Somatic and creative approaches to healing such as Art Therapy and Somatic Healing invite you to explore your sensations and emotions through mindfulness and the creative process - both of which happen at a subconscious level - taking you out of the mind and into the body. In using Somatic Healing, you can track sensations in your body with curiosity to notice and assess how you may react to certain triggers. In Art Therapy, you can use art materials to visually express your inner experience - allowing for a gentle release of the things you may be holding on to. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/ff4d6b3a-6dc3-4224-b8bc-e9e105256e4f/unsplash-image-uftqFbfWGFY.jpg Blog - Why Understanding Emotions Isn’t Enough: How The Body Helps You Heal - A Gentle Invitation: From Understanding To Integration When you include your body in the healing work, you may start to notice: increased capacity to hold and cope with your emotions and sensations a greater sense of presence and grounding heightened attunement to the sensations and needs in your body less reactive https://www.carolinacordovez.com/integratedhealingblog/what-happens-in-an-art-therapy-session monthly 0.5 2026-03-23 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/d142e43b-df62-4c98-84bd-f83d55479575/unsplash-image-VlXlW77swwY.jpg Blog - What happens in an Art Therapy session? - How an Art Therapy session begins… Like most therapies, the start of an Art Therapy session begins with a check-in. This check-in serves as a chance for the client to share about their week, anything new that has come up or reflect on any loose ends from the previous session. This allows for the therapist to better understand how the client is feeling and what they may be coming into the space with. In an Art Therapy session, this may be done verbally or with art materials as a way to express yourself nonverbally. This check-in also allows for the therapist and client to decide on what will be the goal for the session. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/0f81388a-ec54-4c7c-beda-09aa72e402b6/therapist-and-client.jpg Blog - What happens in an Art Therapy session? - The transition out As an Art Therapist whose goal is to provide a safe and supportive space, the ending of a therapy session and your transition back into the “real world” is an important part of the process. At the end of a session, you may discuss therapy homework which may include implementing coping skills learned or discussed, continuing your art process or even a question for reflection for your week. The end of the session is also a great time to do some grounding either using art or a mindfulness exercise. This allows for you to feel safe and supported as you continue about your day and week. https://www.carolinacordovez.com/integratedhealingblog/why-emotions-need-movement monthly 0.5 2026-01-12 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/aa47724e-d31e-4abb-90ba-d76845f2a831/unsplash-image-NN3T_uliZm4.jpg Blog - Why Emotions Need Movement - The language of emotions Since emotions appear in the form of energy and sensations trying to talk or think ourselves out of or into understanding them is simply not effective. It is as if you only speak English and someone tries to talk to you in French - not only would you not understand but you would probably feel incredibly confused. This is the same thing that happens when we try to speak to our emotions rather than use somatic tools - the language of the body. When our body feels tension, unease, frozen or numb - movement can be a beautiful way to support it and bring your body into a more safe space. It allows for us to speak the language our body understands and our body begins it’s natural process of release. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/4e0d3070-7898-4ef8-b48f-bbe5fc05928a/unsplash-image-LaMnXPLz7qc.jpg Blog - Why Emotions Need Movement - What happens when emotions stay stuck? Since emotions are made up of energy, it is important that our body feels supported, seen and understood. When we do not give our body and emotions the attention and resources to heal, the emotions can start to feel stuck. Stuck emotions can lead to: loud symptoms of anxiety in the body - rapid heartbeat, constant ruminating thoughts, cold hands or feet panic or anxiety attacks that feel like they are “coming out of nowhere? chronic fatigue or burnout illness, headaches, body pain, etc. challenges with our creativity and connecting with our sense of self These symptoms are not signs that something is wrong with you. They are signals that your body is holding something that needs attention, care, and movement. https://www.carolinacordovez.com/integratedhealingblog/a-gentle-start-to-the-new-year monthly 0.5 2026-01-05 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1767637733308-1A0SSZ0G7IY687S6TCY0/unsplash-image-dp0tm-JjfJY.jpg Blog - A Gentle Start to the New Year: Mindful Practices from a Somatic Art Therapist - The Dangers of “New Year, New Me” Mentality On January 1st of every year, we enter a new year - opportunity, change and excitement can be in the air. If the year prior felt particularly challenging, it can also feel like a sigh of relief to have the promise of a new beginning. While exciting, there can also bring up feelings of pressure or isolation to suppress or ignore our current reality or emotional state (both of which are things that never support our emotional experience). Some of us may also start to feel a sense of pressure to perform or do things in a certain way. This can be particularly true when it comes to setting intentions, how we act on our goals and a sense of urgency to make things happen immediately. All of which are things that disconnect us from our body and it’s individualized needs. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/95f1bac4-ff0d-422c-882f-f39df4dd6bb4/IMG_9668+2.JPG Blog - A Gentle Start to the New Year: Mindful Practices from a Somatic Art Therapist - How do you truly want to feel and how can you make that happen? Rather than feeling the need to change, adjust and “fix” every part of your life, what is you took some time at the start of the new year to pause? To ask yourself : how do I truly want to feel? Maybe you sit in quiet reflection to hear that voice inside your head answer or maybe you spend some time with your journal or art materials to see what may come up. Let your intuition guide how you want to hear the answer to that question too. Try to release judgement or expectations of what the answer should be and really just listen. When you are able to find that, even if it is just one thing, ask yourself: how can I make that happen? This can be a list of ways to achieve that experience, maybe it is a simple shift or reminder in your day to day. Again, release the expectations of how things should be or any limiting belief in your head - but rather allow yourself to explore and see how it all unfolds. https://www.carolinacordovez.com/integratedhealingblog/winter-solstice monthly 0.5 2025-12-16 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/cc35d07c-95eb-4445-9f99-32f05d45276c/unsplash-image-O7L3MrlSAHA.jpg Blog - Winter Solstice: Rest, Reflection and Creative Renewal - The Emotional Wisdom of the Winter Solstice In nature, seeds lie dormant beneath frozen ground. They are not inactive—they are gathering strength. Similarly, the winter solstice encourages us to: Release pressure to be productive Turn inward with compassion Honor fatigue, grief, and uncertainty Tend to what feels fragile or tender Even if you live in an area where you may not see or feel the effects of the winter solstice (no snow, change in temperature), you can still tap into the energy through intention and ritual. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/4c1a4cff-71cb-4630-8973-2df09d1f39de/unsplash-image-JIvAG9cDptU.jpg Blog - Winter Solstice: Rest, Reflection and Creative Renewal - Creative Rituals for the Season Candlelight Journaling: light a candle as you sit with your journal and reflect on the year - you can use both words and images as a form of reflection. Solstice Altar: create a small space with candles, pine, cinnamon, or your Yule smoke wand. Dreamwork: keep a journal of the dreams you find yourself having and then reflect on the meaning they may have for you. Fire Ritual: write and burn what you’re releasing with gratitude. Restorative Movement: yin yoga, stretching, slow walks, cozy blankets. Herbal Tea Ritual: sip warm teas with cinnamon, ginger, or chai spices. Shadow Dance: tap into your shadow through noticing sensation in your body. Then, move gently in dim light to explore your inner world. Creative Crafting: knitting, pottery, painting, or winter decorations. https://www.carolinacordovez.com/integratedhealingblog/holiday-anxiety-is-real-creative-and-somatic-tools-to-stay-grounded monthly 0.5 2025-12-08 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/62dd7b93-a20d-4fba-9edf-380daf739d14/unsplash-image-51adhgg5KkE.jpg Blog - Holiday Anxiety: Creative and Somatic Tools to Stay Grounded - Create your Safe Space This prompt is for you if you find yourself struggling to contain or hold space for your various emotions. You can always use this image to come back to and visualize when you need it. Find a private space where you can close your eyes (or find a soft gaze to an object or spot in front of you that is not moving. Start to image a safe space. Think of the colors present, the sounds, smells, what you can touch or feel - all things involving your senses. Maybe this is a place you have been to or a combination of places that help you feel this way. Try to tap into the perceived felt experience of what it would be like to be in this space. How does your body feel? Grab some art materials (pens, colored pencils, paint, markers, etc) as you start to create an image to represent the space. Maybe it is a literal drawing or something more abstract as a representation of the experience for you. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/b9c3f7b0-40f4-4056-ac70-485aca83a85b/unsplash-image-IJSncl0K9s0.jpg Blog - Holiday Anxiety: Creative and Somatic Tools to Stay Grounded - Creative Journal for Emotional Wellness We often hear the tool to write out your thoughts and feelings, but what if instead of writing, you used lines, shapes and colors to depict your inner experience? Grab a journal with some blank pages and whatever drawing materials you have on hand. You can either choose to go right into the prompt with your art-making or spend some time in mindful reflection. This is a two part prompt that you can do either on the same page or on different pages. Part One: In this moment, I feel… Part Two: What does this feeling or these feelings need or want from me? Without judgment and expectation, create images to represent your response to both of the prompts. You can keep coming back to this practice every time you find yourself feeling overwhelmed, stressed or like you simply need some time for yourself. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1765223647771-0N81BR5H6W67IVMS4KNM/unsplash-image-SEdFmri-K6E.jpg Blog - Holiday Anxiety: Creative and Somatic Tools to Stay Grounded - Orienting to Ground This somatic tool supports you in coming back to the present moment and helps your body feeling more grounded. I would suggest first trying this practice in your own safe space without any others. Over time and as you get more comfortable you can start to explore it in different settings. Find a comfortable seated position. Without moving your head or the rest of your body, start to very slowly move your eyes to the right. As you do, take the time to notice and name to yourself what you see. This can be bigger objects or small details. You can focus on noticing and identifying things that are of one color or texture too. Then, scan your eyes over to the left and do the same. Make sure you are moving slow and taking your time. Notice how your body feels. Has your breath shifted, do you feel more grounded or calm? You can continue to do this as many times as you like. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/5de7e2fa-5054-4c34-b5c4-75992bcd2378/unsplash-image-sC4DnY31SYc.jpg Blog - Holiday Anxiety: Creative and Somatic Tools to Stay Grounded - Standing Tall for Confidence Similar to the previous exercise, try this while alone in your safe space and once you get comfortable, you can use this around others. You can also use a mirror as a tool in this exercise if you have one accessible to you. This exercise uses subtle movements of the body and spine to support you in embodying and feeling more confident. Find a comfortable seated or standing position, in front of your mirror if you are using one. Notice your posture as it is. Notice your spine and it’s alignment. Lastly, notice your breath. As you start to move VERY slowly, almost as if you were a sloth, start to stack your spine - one vertebrae at a time starting from the base. Allow for your head to star to lift slightly, almost as if there were a hand at the top of your head you were trying to push against. Invite for the rest of your body to shift as you embody your most confident self. One that stands tall, proud and grounded in themselves. Lastly, come back to the breath. Do you want to shift it through longer and more intentional inhales? Has it already shifted as you have rearranged your body? https://www.carolinacordovez.com/integratedhealingblog/december-full-moon-rituals-creative-and-somatic-practices-for-release monthly 0.5 2025-12-01 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1764611923528-N0K0IZVMMEK4N2DZOH3D/unsplash-image-ve_uN9V8xqU.jpg Blog - December Full Moon Rituals: Creative and Somatic Practices for Release - What the December Full Moon Represent? Completion: an opportunity to reflect on and acknowledge this past year - what has or has not happened for you. Illumination: clarity of relationships, emotions and patterns. Release: time to let go of what no longer serves or supports you. Rest: inviting the body to begin the process of slowing down. This energy pairs beautifully with art therapy and somatic grounding because both modalities help move emotions from the body onto the page in a safe, contained way. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/48f3c58f-9c5b-4284-af79-b04a514a633d/IMG_9668.jpg Blog - December Full Moon Rituals: Creative and Somatic Practices for Release - Somatic Breath to Release and Ground This breathing practice involves your whole body and is a way to support its process of release. You can do this in addition to the creative practice above or on its own. Find a safe and comfortable space where you can lay on your back. You can add candles, dim the lights, find blankets or use anything else you need to make the space most comfortable for you. Start by closing your eyes as you take some moments in stillness to take inventory of the quality of your breath. Without judging but rather simply observing. Then, take an inhale through your nose to fill up and expand the belly. Next, take a breath as you inhale into your chest. Exhale deeply out through the mouth. Repeat this breathing pattern 5 times through and then allow your body to settle. Noticing any shifts or emotions that may have come up. Take as much time as you need before coming back to stand. https://www.carolinacordovez.com/integratedhealingblog/gratitude-practice monthly 0.5 2025-11-24 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/48f3c58f-9c5b-4284-af79-b04a514a633d/IMG_9668.jpg Blog - Creative and Somatic Gratitude Practices to Honor your Body - Somatic Practice for Gratitude Take a moment to find a comfortable space where you can either sit or lay down - whichever is more comfortable for you. Give yourself some time to ground into your physical body as you feel your feet on the floor beneath you, the weight of your body either on the floor or chair you are sitting on and allow yourself to deepen your breath. Once you feel settled and grounded into your physical body, start to think of a color that you associate with the experience of gratitude - trying not to worry about why that color reminds you of the theme - but allow yourself to lean into it. Then, imagine a bright ball of this color in the center of your body - right where your belly button is and spend some time with the visualization. As you have spent some time with it and with each breath, allow for this ball to expand outward, starting to fill up more of your body to what can eventually become this color all around you. Try not to rush the process but rather remain present to the experience. Give your body this gift of truly feeling into gratitude in your physical body. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/bf90db29-9cb7-4fec-b69d-cc2b3ace9ad3/BAA03D6D-2D22-4FB4-8CD4-2D7564C04C1A.png Blog - Creative and Somatic Gratitude Practices to Honor your Body - Creative Practice for Gratitude Grab some art materials you have around accessible and would want to use. This can be paint, colored pencils, pastels, etc. Using these materials, create an image of the above visualization. You can draw the ball of color that you imagined or any other associations or images that came to mind in your experience. You can even draw an image to describe how your body felt. The purpose of the creative practice is to help you remember the experience you felt in your body. You can keep and display your art as an anchor and reminder of the sensations you felt in your body as you tapped into this experience of gratitude. https://www.carolinacordovez.com/integratedhealingblog/when-art-moves-the-body monthly 0.5 2025-11-19 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1763495148605-C4NI29BRE6V48Y2JJPXF/IMG_9650.JPG Blog - When Art Moves the Body: Tools for Emotional Release https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1763495150115-5KINZLZEGPFJ8QHOQGBR/E660ABA7-E329-46BA-B376-EFB992429CA8.JPG Blog - When Art Moves the Body: Tools for Emotional Release https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1763495168482-EAR1VOB9NQJS5TOJNGSX/IMG_9660.JPG Blog - When Art Moves the Body: Tools for Emotional Release https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1763495170856-GEZEJXABAYKTE6EEOA68/EA675326-2479-41EB-9E04-CA11DA048B63.JPG Blog - When Art Moves the Body: Tools for Emotional Release https://www.carolinacordovez.com/integratedhealingblog/tuning-into-your-inner-flame-through-somatic-healing-and-creativity monthly 0.5 2025-11-13 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/be92872a-36ee-4e7d-8c96-fc304c08a876/unsplash-image--32lXp4HUFU.jpg Blog - Tuning In To Your Inner Flame: Nurturing Light From Within - Listening for the Light Within When we slow down enough to listen, our inner flame begins to speak. It might show up as a subtle nudge, a creative impulse, or a deep feeling of “yes” that arises in your body. But often, our inner light gets buried under layers of stress, fear, or the busyness of daily life. Take a moment to pause. Place your hand on your heart and ask yourself: What is my inner flame longing for right now? Sometimes, it may ask for rest. Other times, for expression — through movement, color, or words. This gentle awareness is the first step in tuning back into your own radiance. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1762805318918-CDFSZQOXIKWFLSDP0N6F/unsplash-image-15YDf39RIVc.jpg Blog - Tuning In To Your Inner Flame: Nurturing Light From Within - Tending to Your Flame Daily Just like a candle, your inner flame needs care and attention. You can nurture it by: Spending quiet time each morning to check in with yourself as you drink your coffee or tea. Saying no to what drains you and yes to what feels aligned. Engage in your creative journaling practice — a doodle or a few lines in your journal is more than enough. Each act of mindfulness and creativity is like adding a bit of oxygen to your inner fire. https://www.carolinacordovez.com/integratedhealingblog/the-healing-power-of-holding-space-in-art-therapy-and-somatic-healing monthly 0.5 2025-11-04 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/91932254-fff3-406c-9bd2-a80c2038c766/tempImagedk8RQW.jpg Blog - The Healing Power of Holding Space in Art Therapy and Somatic Healing - For the therapist As a therapist, part of my role is to ensure the client’s safety - physical, mental and emotional. This is done by building rapport with the client, open communication and by practicing with the the most ethical standards in mind. While in a session with a client, therapists are often attuned to what clients are saying, how they are saying it, their body language and reflecting on what has been processed or discussed in the past as well. All of which is done in the holding space. For me, as an Art Therapist, the holding space is the ability to be mindful of the client holistically as they are presenting themselves in the session. It also involves me finding a sense of attunement for the clients specific needs. It is within this space that I am able to guide and support clients in their process and along their healing journey. There is a specific magic to this experience and one of my favorite things about this field. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/d0b19a15-f489-4eb7-8bb2-f32a3bd92269/tempImageMfJNuH.jpg Blog - The Healing Power of Holding Space in Art Therapy and Somatic Healing - For the client For the client, the holding space may take on a couple of different meanings. It can be the actual physical space (whether it be in an office or over zoom) and noticing how it feels - does it feel physically safe? Am I comfortable here? What would I want or need to adjust to better suit my needs? This also can include the general feeling you get when you are with your therapist. The holding space can also be a metaphor for our emotional and physical body - how am I holding on to the things going on in my life (both past and present?). What are physical sensations I notice - uncomfortable, neutral and comfortable alike? It can also be the emotions, stories, thoughts, etc. It can even be the ways in which we are pushing down or avoiding noticing our inner experience. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/9c1264d8-e177-4782-9988-6ae42753be48/IMG_9667.jpg Blog - The Healing Power of Holding Space in Art Therapy and Somatic Healing - In Somatic Healing In Somatic Healing, our body serves as our primary tool for exploration. Through mindful attention and awareness, we are able to explore ways in which we hold on to our: emotions, feelings, thoughts, sensations, memories and so much more. This experience of being attuned to and deciding how we are choosing to tend to these needs is the holding space in Somatic Healing. By spending time in this holding space - both the metaphor and the physical body we can continue to listen and tend to our needs and continue our journey to heal. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/5d205c95-5222-4e21-8ea1-44ea2c382d8d/C1EBC46F-CFCD-4FA5-8448-86016BAC21E8.png Blog - The Healing Power of Holding Space in Art Therapy and Somatic Healing - In Art Therapy In Art Therapy sessions, the art and the materials serve as the holding space. As we engage in the art-making process, the surface we are creating art on holds our emotions, stories, experiences, etc. The art materials - colored pencils, markers, paint, etc. - also hold and help up express those qualities. Lastly, the product and process also serve to hold and keep us safe as any challenging experiences arise. https://www.carolinacordovez.com/integratedhealingblog/how-to-start-a-creative-journal-for-emotional-wellness monthly 0.5 2025-10-27 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/6a779fbe-070c-4658-8c8b-e5991f8424e0/IMG_1213+2.jpg Blog - How to Start a Creative Journal for Emotional Wellness - Supplies Before getting started, you will need to gather some supplies. I always like to recommend, especially when you are just getting started, to keep it simple and use materials you have around the house. The most important thing you’ll need is a blank page notebook or sketchbook. While it may feel scary to look at the blank page, it also is an open space with endless possibilities for personal exploration. From there you can choose to use a simple pen or pencil or you can add in some color through colored pencils, markers, pastels, etc. Again, the idea is to make it both fun and accessible! https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/531d65fd-9c5d-4ddc-a3d8-5bb627bd0fcc/FF29D090-15BC-4641-B148-29C8877950AB.png Blog - How to Start a Creative Journal for Emotional Wellness - Setting up the space A safe space is crucial when beginning something new that can feel scary or overwhelming. I suggest choosing a designated space and time for your practice especially for when you are just getting started. Some suggestions: in your bed, first thing in the morning: you can have your journal and art supplies in your nightstand so you can do it at the start of your day as a way to check in with yourself. at night, in your ritual space: maybe you already have a designated safe space in your home for your other self care rituals. Using the end of the day for your creative journaling can serve as a beautiful way to reflect on your day. your mid-day lunch break: if you are busy in the mornings and in the evenings, making some time and space in the middle of the day when you have your lunch can be a great way to get your journaling practice in! https://www.carolinacordovez.com/integratedhealingblog/the-magic-of-the-creative-process monthly 0.5 2025-10-21 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/ac73a2f4-e217-4288-9eae-404cd6653929/A854CFA1-6D1A-4303-883E-A5F69B59D917.png Blog - The magic of the creative process - The before… While there are many of us who may have enjoyed engaging in the art-making process as a child, there is also a big number who became discouraged or felt defeated by the process when we no longer felt we were “good” at making art or began to judge our abilities. I know that certainly happened to me as I progressed in my career as an artist. It wasn’t until I went to grad school and; both gave myself and was given by others, the permission to engage in art-making simply because it was fun and felt good that I was able to really feel and come back to those therapeutic benefits of the art-making process. In holding therapeutic art-making workshops, classes, groups and even with my private practice clients, it is not uncommon that people look at me with a face of confusion and possibly think I am a little out of it when I ask people to simply use lines, shapes and colors to express their current feelings and inner experience. And while it may not be the reaction I want people to have, the experience after when people share how it made them feel is so very worth it. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/942b827a-c7fb-4c22-a931-2fa62cd05510/tempImageLacJpS.jpg Blog - The magic of the creative process - The After… While I may get the reaction I mentioned above of confusion when I invite people into the art-making process, 99% of the time the reaction after includes something along the lines of: really being able to visualize and process a challenging topic, emotion, or sensation tapping into my inner child to find a sense of play and creativity proving to myself that I can do something I haven’t tried or done in a long time gain some clarity and discover something new about myself https://www.carolinacordovez.com/integratedhealingblog/an-ode-to-boredom monthly 0.5 2025-10-17 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1760633331805-K1F0HOGWBQTTTVOV4NSZ/unsplash-image-dOnEFhQ7ojs.jpg Blog - The Gift of Boredom: How Stillness Sparks Creativity - What even is boredom? Boredom is the experience we notice when we have “nothing to do.” It can be both a physical experience felt in our body similar to what can be described as a laziness or even relaxed where the sensations in our body is almost one we cannot identify - there is a general sense of space (which can sometimes even feel like an emptiness). Boredom can also be experienced in the mind when there is a lack of stimulation or perceived activity - similar to our body in that experience of emptiness. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1760633381100-E4M84HQB6OPC3SC5V6UD/unsplash-image-eHdRLiazcww.jpg Blog - The Gift of Boredom: How Stillness Sparks Creativity - What to do when you find yourself feeling bored Take a moment to pause and identify the experience in your body. Maybe even say to yourself: “I feel bored.” Ask yourself: what do I want to do with this information? Do I want to do something about it? Am I okay just sitting in my experience of boredom? How do I feel by just noticing this? Invite in a sense of flow. When I feel bored, I like to give myself some time to sit with it (and no, not scrolling on the phone) but maybe just by staring into space until I feel a ping of some sort. The ping may be an impulse (thought, feeling, sensation) to do something. If you don’t feel a ping, set a 5 minute timer to stay with the experience. If nothing comes then try again the next time. Act on it. If you feel that ping urging you to do something - go for it! Maybe it’s a movement practice, a creative one, to go read a book, etc. https://www.carolinacordovez.com/integratedhealingblog/the-art-of-gratitude monthly 0.5 2025-10-06 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1759766035837-O1HCV977KKYHAE4JMY4Q/unsplash-image-6Ahp8-YMoww.jpg Blog - The Art of Gratitude - Why is gratitude important? In addition to bringing us into the present moment, gratitude can: invite us to feel more connected to both our mind and body help decrease anxiety, depression and fear strengthens our connection to others and our surroundings awaken our sense of creativity foster a sense of confidence, connection and compassion for ourselves - no matter what situation we find ourselves in https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/f92ecd9c-f81d-4474-971f-18066d53d713/tempImagemX3xDn.jpg Blog - The Art of Gratitude - Gratitude Body Scan Take a moment to find some stillness in a safe space as you scan different parts of your body from your toes to the top of your head. As you move through these parts of your body, think of a color that you associate with the experience of gratitude. Imagine this color as a gentle light that you invite in to the parts of your body that need some extra love, space and relief. Once you are done, grab a blank page or a printout outline of the body. Using whatever art materials you have on hand (markers, colored pencils, etc) start to add in the color on the parts of your body you imagined it. If you can place the image somewhere you can see it every day you can use it as a reminder during the week to tap back into that experience. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/e92f4594-785b-4462-bd8f-b83c8687d9fd/2654BB55-EB02-43CE-8772-DBF8E1DACE3C.png Blog - The Art of Gratitude - Gratitude Walk Establish a trail or walk that you know your way around (that you won’t have to look on your phone or check where you are going). Pick an instrumental playlist that you resonate with, click play and put your phone away. As you are on your walk and listening to your playlist, start to observe your surroundings. Name to yourself things that you are grateful for - both internal and external. Check in with your mind and body at the end to notice any shifts after the practice. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/52b8728c-9898-4b28-8087-cf933b6164d5/F40C6FB0-BC33-42F3-9A57-08B66173BFD9.png Blog - The Art of Gratitude - Gratitude Letter Think of someone in your life (either dead or alive) that you feel grateful for. This can be a family member, a friend, colleague, pet, place, etc. Grab some paper and something to write with as you create a gratitude letter to them. Write the letter as if you had the person in front of you - allowing yourself to say all the things you may sometimes hold back from about how grateful you are for them and the impact they have had in your life. If you are able to and you wish, you can send or read the letter aloud to them. https://www.carolinacordovez.com/integratedhealingblog/embracingfall monthly 0.5 2025-09-24 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/4db87579-30c8-4752-9920-e795f069aa3a/tempImageLmmPsa.jpg Blog - Embracing Fall: Finding Balance, Creativity and Pause - Fall Equinox Themes The fall equinox marks the time where the the day and night are about equal in length due to the Earth’s tilt. This symbol of equality brings about the theme of balance - an effort to find a stable middle ground for ourselves in various areas of our lives. Another theme for the fall is that of reflection and evaluation of the year so far. This moment of reflection, allows for you to decide what you would like to release and let go of as well as think of all the things you are grateful for. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/24fa2044-8e02-446b-8c2d-c5c8f4395093/A41E2668-698D-46F6-B01D-EF1D38B5AB41.JPG Blog - Embracing Fall: Finding Balance, Creativity and Pause - Creative Practices for the Fall Creativity can be a great way to harness the energy and tap into the different themes with this equinox. Here are some ideas for you to try: Gratitude Creative Journaling: take a moment to reflect on all the things you are grateful for this year, you can write them down if you wish. Then, grab some magazines and collage materials as you look for images and words to represent the things you are grateful for. Finding Balance: grab a piece of paper and divide it in three equal sections (like in this video) as you think of an area of your life where you would like to find more balance. On the left and right sections, draw the extremes of the situation. Then, in the middle, take some time to create an image of what your balanced experience would be like. Release and Let Go: using drawing material, start to use lines and shapes to represent emotions, thoughts, memories, people, etc. that you want to let go of. Try to not think of what you are drawing but rather allow your impulse to be your guide. Then, once you are done, go ahead and rip, crumble or burn the paper as a symbol for added release. https://www.carolinacordovez.com/integratedhealingblog/finding-a-sense-of-balance-within monthly 0.5 2025-09-18 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1758047795998-KRPK731ZUY8GDMYJT4GB/unsplash-image-38KUW3hB0ec.jpg Blog - Finding a sense of balance within - What does balance really mean? While we have been sold on the idea that balance is an endpoint where everything looks and feels harmonious, balance is a process and a choice. A choice to come into the present moment to feel, to assess and to choose how to act in the moment and in response to a situation. Balance can be the choice to work less hours in order to spend more time with your young children. Balance can be going for a walk with a friend to a cafe to go eat a sweet treat. The way in which we honor and choose to find a sense of balance is constantly shifting based off of our personal needs, the situation and so much more. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1758048172100-72201DXX1AR5NYW7ZF45/unsplash-image-KWfhbBHI7z4.jpg Blog - Finding a sense of balance within - Why finding balance is an internal process… In life, there will always be so many things that feel and are out of our control. This may be the schedule your corporate job demands of you, people’s responses to certain situations, or even the weather - just to name a few. Part of the process of tuning inward to find a sense of balance allows us to take back a sense of control and ownership of our lives and experience. When you continue to practice finding a sense of balance within, dealing with life’s challenges can feel a whole lot easier and cause us less distress. https://www.carolinacordovez.com/integratedhealingblog/embracing-change-gentle-ways-to-move-with-the-season monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/4db87579-30c8-4752-9920-e795f069aa3a/tempImageLmmPsa.jpg Blog - Embracing Change: Somatic and Creative Practices to Move with the Season - Why change sometimes feels scary As humans, we get used to and are comfortable with routine: with our thoughts, activities, emotions and even the people we surround ourselves with. Having some semblance of control or familiarity can help us feel safe in our daily lives and experiences. When we encounter and experience change, it can sometimes feel like the opposite of safety and can even feel scary and like a threat. It is for that very reason that we may struggle with or resist change - especially if we have had little to or no exposure to it. However, change is a very natural and important part of life. Therefore it can be important to ask ourselves the question: how can we support our minds and body through change? https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1756141798091-PE4SHKGSCCCDM2852S2I/unsplash-image-U3C79SeHa7k.jpg Blog - Embracing Change: Somatic and Creative Practices to Move with the Season - Embrace balance through change As we approach the Fall Equinox, we begin to find ways to create balance - an important concept in embracing change. As I mentioned earlier, change can feel scary and even unsafe at times YET it is an important and inevitable experience in life. These two concepts on their own can feel contradictory and like they are fighting against one another - that is where balance comes in - a state and ability to hold space and give meaning to both experiences. Therefore as you practice the somatic healing and art-making practices, it is important to also hold space for the in-between, the balance and the learning curve that can come with new experiences. https://www.carolinacordovez.com/integratedhealingblog/understanding-your-window-of-tolerance monthly 0.5 2025-08-13 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/59037b60-8cad-4e65-957f-71408c3d9b08/HYPERAROUSAL-2.jpg Blog - Understanding Your Window of Tolerance - What is the window of tolerance? In trauma therapy, the window of tolerance refers to that “sweet spot” individualized to you where you are able to most effectively manage and cope with emotions/stressors/experiences. Within this window, we tend to be able to feel more at ease and less stressed or overwhelmed. There are two specific areas that exist outside the window of tolerance: hypoarousal: this refers to the experience of feeling more shut down or frozen. It can be typical to feel numb, tired and disconnected in this space. hyperarousal: refers to the opposite of hypoarousal - jittery, anxious and on edge. I find it helpful to think of hypoarousal to be a state where it feels there is no energy, hyperarousal is where there is an excess or overwhelming amount of energy and the window of tolerance is that ideal balance. https://www.carolinacordovez.com/integratedhealingblog/inner-child monthly 0.5 2025-07-29 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/972f0454-af5f-498b-afb4-0db6d17e6444/IMG_9662.jpg Blog - Remembering the Magic: How to Connect with Your Inner Child Today - SET THE SPACE Take a moment to gather your materials: a picture of your younger self pencils, pens, markers, paint, etc. some paper or something to draw on. Then, find a comfortable and safe space where you will have privacy. You can set the mood by lighting candles, adding incense or even some grounding objects. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/b3fe0147-9f9d-49ef-8ca1-323f992a0bdb/IMG_9668.jpg Blog - Remembering the Magic: How to Connect with Your Inner Child Today - Pause and Connect Finding a comfortable position with the picture of yourself as a child. Start to gaze at the image and connect with your body. You can keep your eyes open or seal them to notice the sensations. Taking some time in self reflection notice: how is your inner child feeling? what are they telling you or communicating (maybe through the form of sensations)? what does your inner child need or want? how can you honor and care for your inner child? https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/870cdc11-f2fa-4cd1-8abf-7d992b6afcf7/7DF31A89-BDFF-481E-B193-0C582FA778BB.png Blog - Remembering the Magic: How to Connect with Your Inner Child Today - Reflect and Create After some time of connecting in stillness with your inner child, start to invite in gentle movement to embody her experience and the reflections from above. Then, grab the materials you gathered before and invite in some time of free play through creativity. Allow for your inner child to guide the lines, shapes and colors that you use to put on the paper. Try not to judge the experience or what you create but rather allow yourself to explore and be open to whatever may come up. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/c8a515e2-44db-4a36-af83-d23b376af662/tempImagef1ftuR.jpg Blog - Remembering the Magic: How to Connect with Your Inner Child Today - Write a love letter To seal the practice, spend some time in writing. This can be a letter you write to her, naming your feelings towards her and how you are going to tend to her needs. You can also write a letter from the perspective of the inner child-as if she were speaking to you. Allow for this to be another way to connect further with her and continue to build on the relationship. https://www.carolinacordovez.com/integratedhealingblog/common-somatic-healing-terms monthly 0.5 2025-07-24 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/b3fe0147-9f9d-49ef-8ca1-323f992a0bdb/IMG_9668.jpg Blog - Common Somatic Healing Terms - When I first discovered Somatic Healing, I was instantly in awe of the experience I felt when I noticed that simple movements, breathwork and body awareness could create such deep emotional shifts. But I’ll be honest — some of the terms I heard in the somatic world felt a little foreign at first. Words like dysregulation, grounding, and window of tolerance came up in workshops and therapy sessions, and I wished I had a simple guide to explain what they meant. So, I decided to create that for you. If you’ve ever wondered what somatic practitioners mean when they talk about titration or somatic, this post is for you. https://www.carolinacordovez.com/integratedhealingblog/common-art-therapy-terms monthly 0.5 2025-07-15 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/6a779fbe-070c-4658-8c8b-e5991f8424e0/IMG_1213+2.jpg Blog - Common Art Therapy Terms - Art Therapy is a mental health profession that uses visual art-making, a creative approach and emphasis on metaphor to support clients on their healing journey. In this blog post, I go over some of common Art Therapy terms and definitions that you may hear in workshops, by therapists or in readings: https://www.carolinacordovez.com/integratedhealingblog/the-healing-connection-between-creativity-movement-and-somatic-therapy monthly 0.5 2025-07-08 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/bcdc5048-a113-4e49-a838-8782e233f6aa/IMG_9667.jpg Blog - Somatic Healing: Connection Between Creativity and Movement - What is somatic healing? Somatic healing is a therapeutic approach that focuses on the connection between the mind and body. It helps individuals become aware of how their body stores tension, trauma, and emotional pain. Through grounding, breathwork, movement, and mindful attention to sensation, you can begin to restore regulation and safety within your nervous system. Somatic healing recognizes that we can’t always think our way to healing — sometimes, we need to feel and move through it. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/65c753fb-ce7f-4721-b02c-0b273f26c0bc/FF29D090-15BC-4641-B148-29C8877950AB.jpg Blog - Somatic Healing: Connection Between Creativity and Movement - Creativity as a somatic practice The creative process is carried out and expressed through our body. Any activity and modality in the creative arts engages the senses and can be a great way to regulate the nervous system. Art-making in the form of painting or collage, for example, engages our visual senses. Dance and using clay engages our tactile senses. Cooking and baking engages our sense of taste and smell. The simple fact that these various activities activates our senses make them somatic by nature. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1750776482640-ECJF8NZ5C2MJKOB903ER/unsplash-image-kBuAJnv31aQ.jpg Blog - Somatic Healing: Connection Between Creativity and Movement - The connection between movement and creativity Movement invites the process of transmuting and transforming energy - which is the language of emotions. When we engage in both creative and movement practices we can help to move energy and better manage our emotions. Here are some ways the two can be connected: Clay work or collage-making paired with deep, mindful breathing Scribbling or mark-making with your whole arm instead of just your wrist Freeform dance or intuitive movement to a song that mirrors your mood Painting while standing and swaying to music Moving your body in response to the colors, shapes, or textures you’re using When you pair movement with creativity, you invite your whole self into the healing process — mind, body, and spirit. https://www.carolinacordovez.com/integratedhealingblog/reconnecting-with-your-inner-child-through-art monthly 0.5 2025-06-27 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/37d9c79f-9cdc-4e6c-a64e-c1ffdefce791/unsplash-image-0f66dnSpjro.jpg Blog - Reconnecting with Your Inner Child Through Art - Why connect with your inner child? Within us we hold on to the experience of various parts - representations of versions of ourselves that exist in our bodies and are tied to our emotions - our inner child is one of those. Your inner child is connected to a sense of play, wonder, curiosity and is the space holder for some of our earliest memories. When you give yourself space to connect with your inner child, you: play without judgement rediscover joy, imagination and curiosity begin the process of healing old wounds and trauma express your feelings in an open and honest way And while there are many ways to connect with your inner child, art-making can be an incredibly powerful and accessible way to do so. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/bcd3d31a-363a-4319-a1a8-a253866877e1/unsplash-image-Ombi2EHOuUI.jpg Blog - Reconnecting with Your Inner Child Through Art - How art-making helps you connect with your inner child Art-making creates space for you to transcend your mind and connect fully with your body, it’s emotions and invite in a sense of play. Similar to a child, art-making invites and allows for full self-expression without always needing to use words. Some ideas for how art-making can help you connect with your inner child: use clay to create a figure of an imaginary friend or character draw your favorite place to go as a child paint with your fingers to focus on the texture and experience craft with various textures and materials - fabric, glitter, beads, etc. The primary function of art-making to connect with your inner child is to always come back to the experience of the process versus the product of what is created. https://www.carolinacordovez.com/integratedhealingblog/embracing-the-summer-solstice monthly 0.5 2025-06-17 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/be9aa96c-57bc-4439-9c54-f42884578c73/0048C4E6-58AA-4073-8A5A-728521A362D4.jpg Blog - Embracing the Summer Solstice - The Meaning of the Summer Solstice Across cultures and history, the Summer Solstice has been celebrated with rituals, fire ceremonies, and gatherings that honor the power of the sun and the fullness of life. It’s a time of radiance, vitality, and creative energy — an opportunity to reconnect with what lights you up from within. Spiritually and energetically, the solstice represents: A turning point — the halfway mark of the year. A celebration of life, joy, and abundance. A moment to release what no longer serves us. A chance to set intentions for the rest of the year. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1750102269521-GT62H01N6C7QYZ5VXGRH/unsplash-image-T7dkqIcBa38.jpg Blog - Embracing the Summer Solstice - Ways to Honor the Summer Solstice There are so many different ways to connect with the energy of the solstice and the start of the season. Here are some ideas to get you started: Spend time outside in nature: whether it be watching the sunrise or sunset, going for a walk or laying on the grass. Create a summer intention ritual: spend some time writing or drawing out what you are ready to release this season and then burning it (safely). Once you are done, create a list (or drawings) of what you would like to call in for the season. Engage in a creative practice: paint, write poetry, dance around, or create a vision board reflecting your summer hopes and dreams. Join a Solstice Circle or Ceremony: Connect with others in a healing, intentional gathering. Eat raw, summer foods: honor the season by eating fresh fruits and vegetables of the season. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/176d7314-da0d-42f6-8736-00965bda7e78/tempImagee5iNA8.jpg Blog - Embracing the Summer Solstice - A Creative Prompt for the Solstice Grab some drawing supplies and a paper or sketchbook as you reflect on the following questions: If I could shine as brightly as the sun today, what would I illuminate in my life? How can I embody my own light this season? Allow for this reflection to guide the start of your summer season. https://www.carolinacordovez.com/integratedhealingblog/my-relationship-to-art-making-and-the-creative-process monthly 0.5 2025-06-13 https://www.carolinacordovez.com/integratedhealingblog/upcoming-june-events monthly 0.5 2025-06-01 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/6406b94c-3ecd-421c-98f7-465f51141e6b/CG-1257+Creative+Journal+Club.jpg Blog - Upcoming June Events - Creative Journal Club June 4 at 6:00 PM at the Coral Gables Branch Library This is a free event and opportunity to engage and explore creative journaling for anyone over the age of 19! Through the use of lines, shapes, colors, doodles and words we will connect with our body through mindfulness principles and create art. No art experience is necessary - just a willingness to show up and explore! All art materials will be provided, all you have to do is show up. What to expect: time to engage in mindfulness to connect with your body - its sensations and feelings space to create art by exploring various art materials an opportunity to share more about your process and experience https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/339feb99-e07b-43e2-bd2c-5485f9d0fa6b/IMG_900A983CFEE9-1.jpeg Blog - Upcoming June Events - Free Therapy for College Students Applications open through June 13 9 individual, virtual therapy sessions FREE for college students. Through non-profit, Beyond Grey, students can apply to win free therapy with me or another two therapists. Sessions will start in July but students can apply until June 13. What to expect: being virtually connected to me or another therapist for individual therapy 9, free sessions to be used from July 1-September 30 3 phases to help guide the therapeutic process exploring themes like: coping Skills, problem Solving, self care/self image, how to challenge self-limiting beliefs, psycho-education about mindfulness and practicing non-judgment, acceptance Skills and reflection https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/4853152d-4639-4112-85a8-b453980f91bd/SUMMER+SOLSTICE+WOMEN%E2%80%99S+CIRCLE.jpg Blog - Upcoming June Events - Summer Solstice Women’s Circle June 20 at 6:00 PM at Alice Wainwright Park Join me and Estefania as we co-host a women’s circle to foster a sense of community, creativity and build rituals to welcome in the official start to summer. What to expect: time to mingle with one another over some tea learn about the summer solstice and themes associated engage in a visualization and creative practice to welcome in the new season connect with one another through sharing and discuss ways to continue to connect with the season throughout giveaways to win free things! https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/bcdc5048-a113-4e49-a838-8782e233f6aa/IMG_9667.jpg Blog - Upcoming June Events - Somatic Healing Thursdays at 7:45 PM at Daily Flows Studio Join me for weekly Somatic Healing group classes to explore and connect with the sensations in your body. Each week we will explore a different theme. What to expect: moments of stillness to ground into your breath and body to notice present sensations movement in the form of dance and principles from yoga to help you shift the energy in your body integration to allow yourself to come back into your self and in your body all while manifesting your desires breath work, sound and somatic principles sprinkled throughout the class https://www.carolinacordovez.com/integratedhealingblog/creativity-and-the-summer monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1748368748728-E6FS4H34WO6E4TN3N8CH/unsplash-image-a4Yl9ZmmgTk.jpg Blog - Creativity in the Summer - The Season for Play and Creativity In order to find our sense of creativity we often need to invite in and engage in play. With the longer days of summer, we have more time and space to do just that. Also, we are able to explore our environment and spend more time in enjoyable activities because we have more sunlight. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1748368988100-47JI21C6OOIM9MZTPWYL/unsplash-image-P103bmFilDA.jpg Blog - Creativity in the Summer - Nature as inspiration If we observe nature, summer is the time where plants and flowers are in bloom, grass is green and lush, the sun is shining - all of which we can use as inspiration and insight into our personal experience of summer. Perhaps you use this principles to spend the summer focusing on your personal growth and bloom. Maybe, you use it as inspiration to try new foods or recipes that may be in season for summer. Or maybe you simply set the intention to spend more time in nature observing these changes. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1748369199388-4QFS5UDT841REBIWDC36/image-asset.jpeg Blog - Creativity in the Summer - Creative Self-Care Perhaps you set the intention to connect more with the creative and playful side of summer this season. It can be a beautiful opportunity to try something new, to come back to something old or simply allow yourself the gift of presence and the space to simply be. Rather than focusing on productivity, maybe you allow yourself the opportunity to play. https://www.carolinacordovez.com/integratedhealingblog/why-do-art-therapy-with-a-therapist-vs-on-my-own monthly 0.5 2025-05-14 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1747151414739-CDX67DH6IEI5C9N1JX0B/unsplash-image-psrloDbaZc8.jpg Blog - Why it’s Important to do Art Therapy with a Therapist-(not just alone) - Safe, nonjudgmental space One of the benefits of engaging with an Art Therapist in your art-making process is the engrained level of safety and a lack of judgment. When being witnessed in your process by an Art Therapist, you are free to explore emotions that may at times feel challenging to do on your own. Additionally, you know the Art Therapist will not be judging you but rather holding the space for your exploration. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/6a779fbe-070c-4658-8c8b-e5991f8424e0/IMG_1213+2.jpg Blog - Why it’s Important to do Art Therapy with a Therapist-(not just alone) - Processing emotions with support You may notice emotions arising as you engage in your art-making process. Maybe sadness that you have been ignoring comes to the surface and you begin to cry. Or perhaps you find yourself gripping your art materials with force as a way of noticing internalized anger. All of which are part of the benefits of art-making however, it can often feel challenging to do on your own. Having the support of an Art Therapist allows for you to feel supported and not alone in your experience. The Art Therapist may also be able to support you in managing these emotions and guide ways in which the art can help you do so as well. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1747153441132-QWO49XCRUPUKM06A6EMD/unsplash-image-roY7Lf1Zxl8.jpg Blog - Why it’s Important to do Art Therapy with a Therapist-(not just alone) - Professional Training Art Therapists are mental health professionals with a master’s level degree with post-graduate client contact hours and supervision. All of that is to say, Art Therapist’s are trained in their craft in order to support and guide clients through their process in all of the ways mentioned above. Having a practitioner that has the experience and knowledge to support you on your journey allows for greater depth and safety. https://www.carolinacordovez.com/integratedhealingblog/why-mental-health-matters monthly 0.5 2025-05-08 https://www.carolinacordovez.com/integratedhealingblog/coming-home-to-yourself-cultivating-a-sense-of-safety-in-your-body monthly 0.5 2025-05-01 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/bcdc5048-a113-4e49-a838-8782e233f6aa/IMG_9667.jpg Blog - Coming home to yourself: cultivating a sense of safety in your body - What is safety? The word safety is most commonly related and attributed to the experience of physical safety. And while this is certainly important one, in the context of healing, safety is the experience of an inner ease and connection to the self. Some ways you may notice this sense of safety is through: a sense of grounding and ease in your body accepting your own emotions experiencing a sense of trust in your environment https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/9016305f-8852-4846-a328-907efe76b117/IMG_9660.jpg Blog - Coming home to yourself: cultivating a sense of safety in your body - Why is it important to feel safe? Safety is our birthright, we are all worthy and deserving of feeling safe - both physically and emotionally. When you feel safe in your body you may feel more connected to yourself and your body, more confident, your nervous system may feel more at ease and you may notice a greater sense of trust in your environment and relationships. Additionally, feeling safe in your body may decrease a sense of anxiety and stress while deepening your overall emotional resilience. https://www.carolinacordovez.com/integratedhealingblog/art-therapy-q-amp-a-part-2 monthly 0.5 2025-04-18 https://www.carolinacordovez.com/integratedhealingblog/the-body-as-a-tool-for-healing monthly 0.5 2025-04-11 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1744142986633-ZNX46BJO4NGOJTEYLOLG/unsplash-image-54VAb3f1z6w.jpg Blog - The body as a tool for healing - Art Therapy While we may notice sensations in our body, it can often times feel challenging to articulate our experience - this is where Art Therapy can come into play. Engaging in Art Therapy allows for you to express your inner experience through the use of metaphor, lines, shapes and colors. TRY THIS: next time you are trying to connect with your inner experience grab some art materials -this can be colored pencils, markers, paint, etc. Without trying to analyze or think too much, use lines, shapes and the colors to begin to explore what you are feeling. This could be a jagged line to express frustration, or a heart to describe love - you by no means need to create a masterpiece. This experimentation starts to invite your body into a new way of expressing and understanding your inner experience. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/b3fe0147-9f9d-49ef-8ca1-323f992a0bdb/IMG_9668.jpg Blog - The body as a tool for healing - Breathing If you have worked with me in any capacity you have probably heard me explain the breath to be one of my favorite tools for clients as it is always accessible and available to us. Your breath is a beautiful way to physically remind you of your body and the exact thing that keeps us alive. TRY THIS: next time you notice discomfort or tension in your body, place one hand on your belly. After taking a couple of deep breaths on your own, start to expand and inflate your belly with your inhale - imagining as if you were blowing up a balloon. And with the exhale pull in and imagine your belly button going in towards your spine without using force or pushing with your hand. Do this for a couple of rounds to notice how much more connected you feel to your body. It’s okay if it feels challenging at the beginning, with practice it will keep getting easier. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/d48cb3be-9cc6-48d2-a790-2e0102d627f3/Anxiety+Checklist-3.png Blog - The body as a tool for healing - Somatic Healing A mindfulness and movement based practice that allows for you to come into your body by mindfully and slowly noticing the sensations you are experiencing. The practice then invites movement based off of impulse to bring your body back to a state of balance TRY THIS: find a comfortable seat where you are in a private and silent space. Close your eyes and start to notice one sensation you feel in your body. Using the somatic descriptor worksheet, name that sensation. Then, see if there is an impulse of movement that feels as though it can support the sensation. For ex: rolling out your neck if it feels tight or placing a hand on your chest if you notice constriction. You may notice that one movement then leads to another and further exploration of the sensations in your body. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/c982f928-1766-4005-810b-c1e78864cc4a/IMG_9647+2.jpg Blog - The body as a tool for healing - Movement Movement is the most obvious physical way that we are able to come into our body. Movement can include exercise through sports, a class, going for a walk, practicing pilates or yoga, etc. Whether it be through gentle or more active movement, being mindful and aware of your experience as you are moving invites you to come into and notice your body. TRY THIS: next time you are doing some form of movement or exercise, take a couple of minutes to name to yourself the movements you are doing. For example, while on a walk you may say to yourself “I notice I am lifting my right foot and placing it on the floor. Then, my left foot…” This practice allows for you to begin exploring ways to come into your body and be more mindful as you move. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1744143458675-XPMA9P1VMPY5EH35BPML/unsplash-image-Hn4wYHOaeIc.jpg Blog - The body as a tool for healing - Sound Sound can include both listening and creating sound. Maybe you notice yourself tearing up as you listen to a specific song or a memory comes up when you hum a tune - these are some ways in which sound is bringing you into your body (through the form of memories and emotions). TRY THIS: find a comfortable space where you have some privacy as you take a moment to notice how your body is feeling. With your next breath, breathe in through your nose and with the exhale, hum out. You can explore and play with the humming in where it originates from, moving it to the chest, belly, etc while also exploring the quality and volume of the hum. Spend some time in stillness at the end as well to reflect on any changes you may notice in your body. https://www.carolinacordovez.com/integratedhealingblog/art-therapy-qa monthly 0.5 2025-03-26 https://www.carolinacordovez.com/integratedhealingblog/an-ode-to-art-therapy monthly 0.5 2025-03-18 https://www.carolinacordovez.com/integratedhealingblog/movement-the-key-to-emotional-release monthly 0.5 2025-03-14 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/3603fe6e-a377-4376-baa7-249bed538878/IMG_9650.jpg Blog - Movement: the key to emotional release - Do you notice your body feeling the urge to move, scream, or release in any way when you are experiencing emotions? Maybe you notice this when you are feeling anxious, angry, annoyed or even scared. Sometimes, you may even notice that your body may struggle to move when you are feeling sad or disappointed. Your body may oscillate between these reactions depending on what emotion you are experiencing. Emotions exist in our bodies in the form of energy - energy in motion. That is one of the main reasons why we may experience feelings of being stuck or wanting to move when we notice our emotions (whether consciously or not). Our bodies are practically screaming at us to help it move the energy…this is where movement as emotional release comes into play. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/bfd0e172-d4dd-4e87-b591-44b80f4778a7/IMG_9647+2.JPG Blog - Movement: the key to emotional release - Different forms of movement and possible benefits: There are a seemingly infinite ways of moving your body and know that the way in which you choose to move will always be individualized to how you feel, your abilities and preferences. gentle movement: this can be a gentle stretch, a yin yoga class or even focusing on intentional breath. The practice of gentle movement involves just that, moving in small, subtle and gentle ways to begin to move the energy in your body. shaking or jumping: a beautiful and primitive form of release - you can jump on a trampoline, you can do jumping jacks, you can shake your whole body or only certain parts. You can even look at animals for this form of release - maybe you imagine an antelope after being chased or a dog after getting a rush of energy shaking off their bodies, a primitive way to release and restore balance in the body. active or high intensity movement: running, boxing, swimming, hiit class, etc. anything that requires a high expenditure of energy is considered active movement. dance and play: allow your body to move in response to music - whether it be coordinated or not - this possibly unstructured movement allows for your body to tap into a sense of play which is always extremely healing. https://www.carolinacordovez.com/integratedhealingblog/internal-family-systems-the-path-to-self-awareness-self-compassion monthly 0.5 2025-02-26 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/4c94c282-22bd-4fb4-b495-a7366a1ebc9a/Manage+Your+Anxiety+Workbook+%28US+Letter%29-2.jpg Blog - Internal Family Systems: - IFS or Internal Family Systems therapy is an integrative approach to psychotherapy that addresses and highlights the various “parts” that exist within us all. Some examples of these parts are: the inner child, the protector parts, the perfectionist, the inner critic, etc. Developed by Richard Schwartz, IFS is a beautiful tool for self discovery and in my opinion, a beautiful path to self compassion. The image shown on the right is from my Manage Your Anxiety Workbook, which includes principles from IFS. You can check it out and purchase it here. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/319bb11b-f901-4bac-99f8-ea5557809c32/tempImage412F9F.jpg Blog - Internal Family Systems: - How do I do this? Well, as an Art Therapist, I will often encourage clients to engage in art-making as a way to explore and create these parts. This can be using clay, it can be a collage or even a simple shape using markers. This helps to not only see this part as separate from ourselves but also to gain more understanding of its presence through the use of art. To the left you will see an example of the use of clay as a way to create different shapes and objects to represent some different parts. https://www.carolinacordovez.com/integratedhealingblog/art-therapy-what-is-it-and-how-is-the-art-used monthly 0.5 2025-02-24 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/96d1bcd2-bfa8-48bc-b825-ff2c3da83441/tempImage412F9F.jpg Blog - Art Therapy: what is it and how is the art used? - To gain perspective There may be times in a session where a client may be reflecting on a particular issue, dynamic or challenge in their life. The client may be struggling to understand the situation - why it may be affecting them, what they dynamics present are, who is involved, etc. In those moments, the Art Therapist may suggest the client create some art to reflect on the situation. An example of this would be using clay to create figures to represent family members. The Art Therapist may then guide the client to move the figures around, discuss everyone’s role, etc. This process can help the client to gain some external perspective, while still through their own eyes, to better understand the experience present. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/c8bf0626-f226-496f-9ebe-d183a0a229f4/tempImageQazqGk.jpg Blog - Art Therapy: what is it and how is the art used? - Emotional Expression The art-making process can also be a beautiful way for a client to explore and then express their inner emotions without needing to use words. This can look like drawing a symbol or shape to represent an internal sensation or emotion. It can also be drawing out what the clients emotion or experience would look like if it were a character. This process allows for the client to be able to express their inner experience when it may feel challenging or even triggering to find or use the words to do so. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/65c753fb-ce7f-4721-b02c-0b273f26c0bc/FF29D090-15BC-4641-B148-29C8877950AB.jpg Blog - Art Therapy: what is it and how is the art used? - To self soothe There may be times in a session where a client may be feeling anxious, nervous, overwhelmed, triggered, etc. The art-making can serve as a way for the client to self-soothe and calm their nervous system. This can be in the form of coloring in a mandala (what you may notice yourself doing on your own at times). This can also be the act of making a collage in session as you may be exploring topics or talking about your recent experiences. Or, it may also be using a material, such as chalk pastels, to be able to smooth out lines and mix colors. https://www.carolinacordovez.com/integratedhealingblog/self-love monthly 0.5 2025-02-12 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/ad6a1d64-8dd4-4ecb-8632-3b9f3810f589/IMG_1700.jpg Blog - Embracing self-love - February is a month often associated with the theme of love, usually in the context of romantic relationships. While self-love has become more mainstream and popular as a point of focus as well, it can still sometimes feel challenging to make time for ourselves and to practice self-love. In this post I will go over: what is self-love, why it matters, challenges in continuous engagement in self-love practices along with examples and a journal prompt to begin your self-love journey. https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/20aaf925-e231-49f5-bc45-5fffb2468f39/tempImagelWEPMM.jpg Blog - Embracing self-love - Write yourself a love letter - Journal Prompt Grabbing a piece of paper and something to write with, begin to doodle on the page - this can be hearts, swirls or anything you are feeling called to. Once you feel ready, begin to write a love letter to yourself. Tell yourself all the things you love about yourself. Write down your accomplishments and ways you are proud of yourself. Reflect on ways you already and want to show yourself more love. And don’t forget to sign your name at the end of the letter. You can use this letter to refer back to any time you are feeling lost or are in need of a reminder of the love you have for yourself. https://www.carolinacordovez.com/integratedhealingblog/external-triggers-that-may-be-fueling-your-anxiety monthly 0.5 2025-02-03 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/1568d8ab-9c19-447e-8ea5-f3d2a6d0cb64/Anxiety+Checklist-2.png Blog - External Triggers That May Be Fueling Your Anxiety - In all of these experiences, our body is perceiving threat and a need to protect us. If you are eating foods that your body is sensitive to, your body needs to warn you in some way that this is not food you should be eating. If your body is not receiving adequate rest, it will inform you that it needs more sleep. If you are comparing yourself to others and checking out from your body’s inner experience, your body needs to send you signals to find ways to come back to yourself. ….Sensing a pattern here? If you are wanting to explore and heighten your awareness to these cues, I created a printable checklist for you to journal on and keep on hand to explore these various factors to help you see the many ways they may be affecting you. Click the image to download the printable free today. Know that the process of befriending your body, understanding your anxiety and finding ways to manage it is is process but any step that you take will help you get closer and closer to finding the relief and ease you desire. If you are looking for a more personalized approach to managing your anxiety, schedule your free consultation call with me today to learn the many ways I can support you. https://www.carolinacordovez.com/integratedhealingblog/mind-vs-body-how-anxiety-speaks-through-both monthly 0.5 2025-01-27 https://images.squarespace-cdn.com/content/v1/634c4fd83709322ec85fe724/09baca98-d103-4c1e-b23c-13516bd67c0c/Anxiety+Checklist-4.png Blog - Mind vs. Body: how anxiety speaks through both - Mind When noticing anxiety in the mind, it often presents itself in the form of thoughts. These thoughts can be: consistent: the same thought(s) over and over racing: fast and hard to identify negative: often using phrases like “I can’t” “I won’t”, etc. This presentation of anxiety can often feel challenging because it leads us feeling like we have no control over what goes on in our minds, distracting us from daily tasks and activities. 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