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Valentine’s Day Mateja Petje

Valentine’s Day Mateja Petje

Happy Valentine’s Day Everyone!

Learn how to say no and love yourself by first setting healthy boundaries

Happy Valentine’s Day! LOVE is in the air. Are you fortunate enough to feel it? Unfortunately, many people continue to struggle in their relationships whether they are intimate, friendships or in simply maintaining a healthy relationship with your family members. Some might also settle for less than they deserve because they are scared to be alone or live a toxic and dysfunctional relationship. Many times staying in a particular comfort zone, even if you suffer, seems easier. 

 

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Honor yourself first for Valentine’s Day!

Before I worked on myself (for over 25 years now and the journey continues) I had difficulty saying NO to others because I was afraid that people would not like me anymore. Yes, I was a “people pleaser” until I got seriously ill from trying to keep the peace and please everyone. I worked with therapists and coaches to let go, forgive, and create healthier boundaries with others. Sometimes we need to detach and let go of people who, in spite of our efforts to improve the relationship, continuously do not honor our requests.
 
You might say it’s “easier said than done” however don’t despair. Follow some of the tips I have included below and start having more peaceful and harmonious relationships with others.  Everyday can be your “Valentines Day” Mateja Petje!

Being Assertive vs being aggressive  

In her book, Assertiveness for Earth Angels” Doreen Virtue (p. XXV) states “assertiveness means that you’re aware of your feelings and opinions and that you state them to yourself and others in a way that respects other people’s rights. An assertive person is kind, peaceful and gentle yet never apologizes for his or her feelings, because feelings are to be honored and respected.”

Here is a link to Doreeen Virtue’s book on Amazon

Assertiveness for Earth Angels: How to Be Loving Instead of Too Nice”

 

Many people confuse being assertive with being aggressive. Aggression is different from occasionally losing your temper, where you basically demand the other person to obey your rules and you don’t care about the other people’s needs or feelings.

For example, if you are in the habit to saying YES to every friend or social obligation, try prioritizing and only attend events that make you happy or nurture you. Yes do help your friends in their time of need, however be honest with them and you don’t even need to take time to explain. Just say that you need some time for you. How powerful is that!  

 

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Accept all you are, including your lesser strengths and imperfections 

Many of my clients also suffer from being a perfectionist which often stems from feeling unloved and believing that you need to be perfect to be loved. A daily exercise could be to look in the mirror and say to yourself “I love you. You are special and unique.” It can be challenging in the beginning, however it gets easier. See more on this in Louise Hay’s book “The Power is Within You.” We all have unique gifts and talents and you are no exception!

Here is a link to Louise Hay’s book on Amazon

The Power Is Within You by Louise L. Hay

 

Do self-care and nurturing activities DAILY 

It is very important that you create healthy daily habits. Not everyone wants to meditate, however if you can even set aside few minutes a day and just breathe or repeat an affirmationsuch as “All is Well in My World”. I also love this one from one of my favorite spiritual teachers, Thich Nhat Hanh, “Breathing in, calming. Breathing out smiling. Present moment – wonderful moment.”

In addition to that, take time for regular meals and exercise and movement. Going for a walk around the block will not only help you to stay fit, but also helps you to feel more at peace and experience more joy.  

 

Mateja Petje Holistic Psychotherapist Stress Management Coach PTSD Trauma Licensed Marriage Family Therapist Anxiety Depression Depressed Tapping Reiki EFT natural stress management valentines day

 

Valentines Day Mateja Petje

So this year, make a commitment to yourself that you will honor yourself first. Happy Valentines Day 2019 Mateja Petje!
 

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If you are considering working with me schedule you can schedule a complimentary 15 min phone consultation by clicking here.

 

Don’t wait to get help when you feel stuck, stressed-out or depressed.

I’m a phone call away! 561 299 1028 

Click here to visit my website and book a FREE 15 minute PHONE consultation 

 

Mateja Petje Holistic Coaching International Natural Stress Management

Office: 5301 N Federal Hwy, #370,  ​Boca Raton, FL 33487 ​

(Boca Greenhouse building off Yamato & US1)   

 

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Mateja Petje offers online and distance therapy in times when you are unable to visit our office right now

We accept all Major Insurance Carriers (BCBS, Cigna, Aetna, and out-of-network)

If you can’t come to our office right now after all Mateja Petje offers online and distance therapy! Don’t wait to get better on your own. We all need help sometimes. So why delay your happiness because in the final analysis your mental and physical health is priceless! However no one can motivate you to take the initiative to heal and make the first phone call but you. So please make the phone call all things considered you’re possibly in a dark place and need a fresh start!

 

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Click here to see Mateja Petje on YELP!

Holistic Coaching International Natural Stress Management Holistic Psychotherapy healing naturally depression trauma. Mateja Petje Stress Management Expert Happy Valentines Day

MATEJA PETJE REVIEW ON YELP.COM

“I highly recommend her if you are struggling with marriage, relationship, career or any kind of life issues. She won’t disappoint you!!” Irene K. Miami Beach, FL Yelp.com 

 

The Happiness Program 

The Happiness Program is also know as the Art of Living Part 1 course. It is an introduction to the world of meditation and stress free living.

 

 

 

Natural Remedies Sleep Supplements

NATURAL REMEDIES & SLEEP SUPPLEMENTS 

Are you struggling with getting enough sleep? Maybe you’re able to fall asleep, but you keep waking up? Maybe it’s time to try Natural Remedies & Sleep Supplements. Many of my clients struggle with lack of sleep and poor sleep. Often times it’s due to intrusive and obsessive thoughts related to chronic anxiety and depression. Lack of sleep doesn’t only make us cranky, it also affects our productivity. It can lead to chronic illnesses due to compromised immune system.

Guided Meditation for Sleep 

I’ve suffered for years until I learned about meditation. Especially guided meditation which has been really helpful. For quite a long time now I’ve been listening to Michael Sealey. He specializes in Hypnosis, Hypnotherapy, Guided Meditation and Sleep Relaxation.

Holistic Coaching International Natural Stress Management Mateja Petje Holistic Psychotherapy Therapist ​natural remedies sleep supplements Hypnosis & Hypnotherapy by Michael Sealey

Check out his video https://youtu.be/1vx8iUvfyCY

 

Holistic Coaching International Mateja Petje Natural Stress Management Licensed Marriage Family Therapist PTSD Trauma Life Coach Anxiety Psychotherapy EFT Sleep tips

Supplements for natural, non-medical and integrative medicine approach

In addition to guided meditation here are some supplements that you can take. I’ve been an advocate for a natural, non-medical and integrative medicine approach for years and wish I had this book before!

Dr. James Greenblatt recommends several different sleep remedies. 

Mateja Petje Holistic Coaching International Natural Stress Management Breakthrough Depression Solution James M Greenblatt

 

All dosages are estimates as everyone is different. Natural Remedies Sleep Supplements you may find quite useful.

1. Magnesium (“anti stress mineral”) 200-300 mg before bedtime.

2. Valerian (reduces anxiety while improving sleep) 300-500 mg before sleep. Possible side effects are headache, restlessness, sleeplessness and irregular heartbeat.

3. Inositol & 5-HTP Inositol is naturally produced by intestinal bacteria and helps transmit nerve signals and prevents buildup of fat in the liver. Research supports positive benefits for insomnia and OCD. Dosage 1 teaspoon at 8 pm (about 2.8 grams) and 1 teaspoon before bed.

5-HTP is an early form of the neurotransmitter serotonin that is changed to make melatonin. Dosage 50-200 mg 30-60 minutes before bed. DO NOT take if already taking anti-depressants such as Lexapro.

NATURAL REMEDIES & SLEEP SUPPLEMENTS continued

 

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4. Glycine Amino acid produced in the body and is considered an inhibitory neurotransmitter. It calms neurotransmitters so that they don’t fire rapidly. Dosage 3 grams 1 hour before bedtime.

5. GABA A neurotransmitter that helps brain cells calm down and become less excited.  Dosage 500-750 mg with a cup of water and drink half before bedtime. If you wake up during the night, drink the other half. Try 100-250 mg first and then increase the dosage.

6. Melotonin  A Hormone produced by the pineal gland that works with body’s built-in clock to regulate sleep and wake cycles. Your body needs mineral zinc to manufacture melotonin as well as Zinc plays a role in preventing depression.
Dosage: 1-3 mg before sleep.
Possible side effects are drowsiness, upset stomach and headaches.
 
*Resource: James M. Greenblatt, MD, Breakthrough Depression Solution, 2nd edition, Sunrise River Press, 2016 

About James Greenblatt, MD

 James Greenblatt, MD, a pioneer in the field of integrative medicine, has been successfully treating patients with nutritional and metabolic therapies for more than twenty-five years. In this book, he provides a personalized model of integrative medicine for mental health that can result in relief from depression and a renewed sense of emotional health.

Mateja Petje’s shares Dr. Maya Sarkisyan’s sleep tips

Recently I attended a lecture by Dr. Maya Sarkisyan who also happens to be my functional medicine doctor. Here are a few more great tips from her for better sleep too. It’s important to note that “one size does not fit all.” It’s key to find the root cause for insomnia or poor sleep. Most often it’s stress, anxiety, and obsessive thinking. However it can also be hormonal changes during the menopause (as in my case) or even mold & allergies.

Here are a few of her suggestions for better sleep

  • Move electronics out of your bedroom. Shut down all the screens. Blue light is very stressful for your nervous system. Make sure you have filters or software on your electronic devices to get rid of blue light. Put your phone on airplane mode, and turn it face down. 
  • Keep the temperature cooler during the night than through the day. The best sleep temperature is between 65 and 72 degrees.
  • At least two hours before bedtime stop eating anything and don’t drink alcohol. The best it to have your last bite before 7pm, and have only water or herbal tea after. 

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  • Clean up your environment. It is much better to sleep in a clean room knowing that in the morning you will wake up to an organized space.
  • Relax with a book (instead of TV)  or journal about the day and write down tasks for tomorrow
  • Get blackout curtains and block all the light sources you can. Get your bedroom as dark as possible. 
  • If you cannot fall asleep for 30 min – get up, go into another room, have dim lighting only and repeat some of your routines. After 15 minutes you can then go back to bed and try to fall asleep again. 
  • Take at least 10 minutes to practice mindful relaxation and/or spiritual practices. Usually, spiritual practices take longer. Examples – Prayer, Meditation, Breathing, Qigong. and practice gratitude. 

http://doctormayaclinic.com/health-mastery/chemical-balance/amino-acid-therapy-supplements/

Mateja Petje shares more Natural Remedies Sleep Supplements tips too

Practicing some form of meditation, and spending time in nature, as well as daily exercise will make you feel better. It will also help you get more restful sleep. If you are unable to shake off intrusive thoughts, I also recommend journaling. If the problem persists, schedule time with a licensed clinician who will help you uncover other reasons for lack of sleep.

I recommend talking to a Naturopath or medical doctor especially if you are already taking medication as some of it may interfere. So in the end don’t forget natural remedies & sleep supplements. Wishing you a restful and peaceful night sleep! 

 

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Don’t wait to get help when you feel stuck, stressed-out or depressed.

I’m a phone call away! 561 299 1028 

Click here to visit my website and book a FREE 15 minute PHONE consultation 

 

Mateja Petje Holistic Coaching International Natural Stress Management

Office: 5301 N Federal Hwy, #370,  ​Boca Raton, FL 33487 ​

(Boca Greenhouse building off Yamato & US1)  

 

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Mateja Petje offers online and distance therapy in times when you are unable to visit our office right now

We accept all Major Insurance Carriers (BCBS, Cigna, Aetna, and out-of-network)

If you can’t come to our office right now after all Mateja Petje offers online and distance therapy! Don’t wait to get better on your own. We all need help sometimes. So why delay your happiness because in the final analysis your mental and physical health is priceless! However no one can motivate you to take the initiative to heal and make the first phone call but you. So please make the phone call all things considered you’re possibly in a dark place and need a fresh start!

Check out Mateja Petje Marriage & Family Therapist, MS, LMFT, CNLPP profile on Psychology Today! 

  Natural Stress Management Holistic Psychotherapy

 

 

 

“My ideal clients are adults who had experienced childhood abuse, trauma, challenging relationships, PTSD, depression and anxiety and it still affects their life. I also equip my clients with top behavioral techniques to manage stress and daily challenges.” Mateja Petje

 

Mateja Petje’s Client Testimonial

“That’s how I would define Mateja Petje of Create Her Bliss and Holistic Coaching International. I have always found her to be genuine and deeply CARING in helping others. Her journey in life has made her uniquely qualified to understand, empathize and facilitate healing.

She has both the official credentials and experience from her formal education as well as training and experience in numerous alternative methods of healing. Also, she continues to educate herself in new methodologies. This enables her to have all of the tools available for SHARING with each individual to create his/her optimal healing journey.

Now is a great time to reach out to Mateja for kind and discreet assistance.” CB

 

 

 

 

The Happiness Program 

The Happiness Program is also know as the Art of Living Part 1 course. It is an introduction to the world of meditation and stress free living.

 

 

 

Achieving New Years Resolutions

Achieving New Years Resolutions

Achieving New Years Resolutions are often difficult because they rarely stick. Have you ever thought about why this occurs and how you can make them last? As I write this it’s only 5 short days before we welcome the year 2019. Are you ready to stick to your resolutions? In the past, have you found yourself making New Year’s resolutions and after a few weeks or if you’re more determined, after a couple of months, you find yourself drifting back to old habits?
You are not alone.

Achieving New Years Resolutions with a plan

While many people have good intentions, without a solid plan, discipline, accountability, and a clear mindset, New Year’s resolutions can become a thing of the past until the next year. Don’t despair. I’m sharing a few tips to teach you how to stick to them this time around.

 

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6 Tips to Help You Stick to Your Resolutions:

 

  • Create S.M.A.R.T. goals. I’m sure you’ve heard these before but are you putting them into practice? Goals need to be specific, measurable, attainable, realistic and timely. Here is an example. Let’s say you want to experience less anxiety and more peace in your life. You need to find a way to be specific as to what causes your anxiety. For example uncertainty at your job, finances, a relationship.

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  • Now using a scale of 1-10 to determine where you are and where you want to be. You also need to give yourself time to learn tools to manage anxiety and track your progress realistically. I ask my clients to record their moods daily for at least 30 days and notice thoughts that trigger anxiety or depression.
  • Keep yourself accountable. If you don’t have the resources to hire a coach or a therapist, ask a friend or colleague to be your buddy. Whenever you need to report your progress or lack of it to somebody you will take your goal more seriously. This person can also help you see blind spots and encourage you when you have an off day.
  • Do it daily! If you want to feel better, less anxious and more at peace you need to create healthy daily habits.  Some examples are meditation, relaxation, exercise, getting enough sleep and eating nutritious food. Good nutrition is vital and consists of as an example fresh vegetables, seeds, nuts, organic and grass-fed meat/poultry. In addition ideally, you want to dedicate at least 15 minutes in the morning and in the evening to practice positive self-thinking and self-love.

 

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Achieving New Years Resolutions & 6 Tips to Help You Stick to Your Resolutions cont’d 

 

 

  • Work on your limiting beliefs. Think about why you haven’t been successful before. Many times, my clients know what the issue is yet they don’t know how to stop or change. If you want to change your beliefs you need to first know what they are. Often, I hear this, “I am not good enough” or “I am a failure.” A great tool is to question your beliefs and ask yourself if they are still serving you. If not it’s time to create new ones as many were formed before age 7 when we were young children and didn’t know any better.
  • Believe in yourself and never give up even when you have an off day. Create visual representations that you can see daily such as a vision board. A vision board has been my friend and over the years I have had several of them. I’m a firm believer in using them because they are powerful! My vision boards even helped me find my soulmate as well as enabling me to create a vision for my life. It’s getting closer to my dream every day. Persistence and determination go a long way.

Wishing you a happy, healthy, peaceful and prosperous 2019. Remember that you and only YOU are the creator of your life, so stick to it!

 

Don’t wait to get help when you feel stuck, stressed-out or depressed.

I’m a phone call away! 561 299 1028 

Click here to visit my website and book a FREE 15 minute consultation 

 

Mateja Petje Holistic Coaching International Natural Stress Management

Office: 5301 N Federal Hwy, #370,  ​Boca Raton, FL 33487 ​

(Boca Greenhouse building off Yamato & US1) 

 

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Happy Holidays!

Mateja Petje offers online and distance therapy in times when you are unable to visit our office right now

We accept all Major Insurance Carriers (BCBS, Cigna, Aetna, and out-of-network)

If you can’t come to our office right now after all Mateja Petje offers online and distance therapy! Don’t wait to get better on your own. We all need help sometimes so why delay your happiness because in the final analysis your mental and physical health is priceless! However no one can motivate you to take the initiative to heal and make the first phone call but you. So please make the phone call all things considered you’re possibly in a dark place and need a fresh start!

 

CLIENT TESTIMONIAL

 

That’s how I would define Mateja Petje of Create Her Bliss and Holistic Coaching International. I have always found her to be genuine and deeply CARING in helping others. Her journey in life has made her uniquely qualified to understand, empathize and facilitate healing.

She has both the official credentials and experience from her formal education as well as training and experience in numerous alternative methods of healing. Also, she continues to educate herself in new methodologies. This enables her to have all of the tools available for SHARING with each individual to create his/her optimal healing journey.

Now is a great time to reach out to Mateja for kind and discreet assistance. CB

 

 

The Happiness Program
Also know as the Art of Living Part 1 course, is an introduction to the world of meditation and stress free living.

 

 

Please visit my new website! There is a wealth of resources to assist you. Here is a link https://naturalstressmanagement.com/

GRATITUDE IS THE BEGINNING OF A BLISSFUL LIFE

Gratitude Natural Stress Management

Are you stressed out or are you feeling stuck? So start being grateful! Being gratitude is mostly at the forefront of people’s minds with Thanksgiving. However if we start our day with gratitude on a daily basis, even in the midst of challenges, our life will start to change in a more positive direction.

I must admit that I have not always felt this way. You see I used to be upset with events and people when things did not go as I had planned. Things started to change when I started to apply the teachings of the Law of Attraction and observing my thoughts and guiding them.  Sometimes we get angry with the world or God (as we may perceive it), but this is exactly the time when we need to apply the Law of Gratitude. There might be lessons to be learned that we might not be aware of. 

 

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In the past I did a program called “The Science of Being Rich” by Nancy Matthews. A co-founder of Women’s Prosperity Network in Plantation, Fl. The program is based on the teachings of Wallace D. Wattles. Prior to that, I had also studied Harv Eker’s the Secrets of the Millionaire Mindset. Whatever book or program you decide to follow, the key is to be disciplined and consistent. Years of conditioning will not change overnight. It requires patience, faith, and willingness to change your outdated belief patterns. 

 

Holistic Coaching International Mateja Petje Natural Stress Management Boca Raton anxiety trauma depression abuse distance therapy Gratitude Psychotherapy

 

 

 

Goodwill and Gratitude

You may even face resistance from your loved ones and people that are close to you! As the saying goes “misery loves company.” But so does goodwill and gratitude. Whenever possible, surround yourself with people who have a positive outlook on life. Don’t waste time by complaining, blaming others and playing a victim.

In his book, Wallace states that “the more gratefully we fix our minds on the supreme good, when things come to us, the more good we will receive, and the more rapidly they will come.“ Grateful mind brings us closer to the Creator, God, Life Force, Higher Power or however you want to call it, from which the blessings come.

He further states that it is absolutely necessary to follow the Law of Gratitude in order to achieve the results we are seeking. Whether this is financial prosperity, health, relationships or buying a new home.

 

Gratitude Natural Stress Management Boca Raton anxiety Mateja Petje Holistic Coaching International trauma depression abuse distance therapy

 

 

 

 

 

 

 

 

 

Changing your thoughts in order to change your emotions

When I work with clients, they often become angry, depressed, and anxious, as well as hopeless about their life, not knowing how to change things. The first thing I tell them is to start focusing and observing their language and their thoughts. Then to start changing their thoughts in order to change their emotions.

I believe that we are all the creators of our life. By choosing our thoughts and being grateful for everything in our life (yes even tough lessons and pain) we will create a life that we have always wanted. Wallace also adds that “without gratitude you cannot long keep from dissatisfied thoughts regarding things as they are. The moment you PERMIT your mind to dwell with dissatisfaction upon things as they are, you begin to lose ground.”  The grateful mind is constantly fixed upon the best.

Faith in ourselves

In addition, FAITH is born of gratitude. We need to have faith in ourselves that we can overcome our “Conditioned Self”. Primarily this is based on fear, worry and negativity. This is the time to perform a daily action of thinking about what we are grateful for. It could be as simple as being grateful for a nice sunny day (and we are very lucky here in South Fl when the rest of the country has winter storms and cold).

I suggest to my clients to keep a daily gratitude and intention journal. Writing things down can make a huge difference. We want to live in our “Authentic Self” which is based on love, gratitude, joy and faith.

 

Don’t wait to get help when you feel stuck, stressed-out or depressed.

I’m a phone call away! 561 299 1028 

Click here to visit my website and book a FREE 15 minute consultation 

 

Mateja Petje Holistic Coaching International Natural Stress Management

Office: 5301 N Federal Hwy, #370,  ​Boca Raton, FL 33487 ​

(Boca Greenhouse building off Yamato & US1)

 

Holistic Psychotherapist Stress Management Coach Trauma Specialist therapist Boca Raton Mateja Petje Anxiety PTSD Life Coach Holistic Coaching International natural stress management

 

 

 

 

 

Happy Holidays!

Mateja Petje offers online and distance therapy in times when you are unable to visit our office right now

We accept all Major Insurance Carriers (BCBS, Cigna, Aetna, and out-of-network)

If you can’t come to our office right now after all Mateja Petje offers online and distance therapy! Don’t wait to get better on your own. We all need help sometimes so why delay your happiness because in the final analysis your mental and physical health is priceless! However no one can motivate you to take the initiative to heal and make the first phone call but you. So please make the phone call all things considered you’re possibly in a dark place and need a fresh start!

CLIENT TESTIMONIAL

“After being in traditional therapy and making no progress, I explored the option of holistic therapy with Mateja. I loved that her approach was focused on me and how to move forward with my anxiety, negative thoughts & relationship perceptions, instead of focusing on the problems and where they stemmed from. With EFT, affirmations and tracking my moods, it created more self awareness around my emotions and where they were coming from. After 4-5 months, my anxiety levels is nearly nonexistent” Jessica in Boca Raton 11/16

 

 

The Happiness Program
Also know as the Art of Living Part 1 course, is an introduction to the world of meditation and stress free living.

 

 

 

Mental Health Benefits of Physical Exercise

Mental Health Benefits of Physical Exercise

 

Mental Health Benefits of Physical Exercise are numerous! I must admit, I’ve never been the typical “gym rat.” Luckily I grew up in the mountains of Slovenia where there are plenty of hiking opportunities. Frankly I’ve always loved the outdoors. Even when I was in college, I still found time on weekends to go hiking with my friends. It was fun and it helped me to stay fit. At the same time I also enjoyed the company of my friends.

 

In addition to hiking, dancing has also been my passion. Initially, that meant going to clubs. It wasn’t really until I turned 26 and broke up with my ex that I found solace in dancing. This was while healing a broken heart after he cheated with one of my childhood friends. My dysfunctional family, the hurt and pain related to my childhood and adolescent abuse, as well as a broken heart, led me to move to the US in October of 1997. This is where I joined my now ex-husband an American.

 

Importance of exercise

 

I never truly understood the importance of exercise until years later. One of my boyfriends who was an athlete and a runner encouraged me to join the gym. At this point I didn’t enjoy going to clubs anymore. At that time as well I didn’t enjoy listening to hip-hop, dance, or techno. But I did take some belly dancing classes and I danced at drumming circles.

 

 

Mental Health Benefits of Physical Exercise Stress Life Coach Mateja Petje Holistic Coaching International Anxiety PTSD Trauma Boca Raton Tapping EFT

 

 

Medication & their Side Effects 

 

My healing journey took me to work with traditional psychotherapists, coaches, healers, and psychics. I was on and off medication for clinical depression and anxiety for the last 20 years. It had bad side effects such as weight gain, loss of libido, gastrointestinal issues, and even suicidal thoughts when life pressure and stress got to me.

 

Researching Alternative and Holistic approaches

 

 

Over time I kept researching alternative and holistic approaches to healing from abuse, trauma, chronic anxiety and depression. I learned about Buddhism and Hinduism and started meditating. This is something I have been doing for 20 years now. Still, I have not been able to find lasting solutions to stay off medication for any extended periods of time. Stress didn’t help me! You see I had worked at many toxic workplaces while building my private counseling and coaching practice.

 

Learning about functional medicine

 

 

Finally, a few years ago I learned about functional medicine. Now I began to understand the connection between my mental health and nutrition, as well as my gastrointestinal issues and lack of exercise due to working long hours. So I adopted a healthier, low carb diet. Quickly I lost over 15 lbs and I was able to get off medication and started taking B12 and CQ10 supplement.

 

I also stopped binge-watching Netflix and avoided drama and violence. Functional medicine, as opposed to traditional Western medicine, is more concerned with root causes, not symptom reduction, quick fixes, and taking an antidepressant or anti-anxiety medication.

 

 

According to functional medicine, the key steps to health include:

 

 

 

 1. Proper nutrition (rich in healthy fats, veggies, protein, nuts, seeds, and fruit)

 2. Exercise (daily as much as possible)

 3. Adequate sleep (minimum 7-8 hrs.)

 4. Nurturing relationships and socializing

 5. Stress management and spiritual practices

 

 

Mental Health Benefits of Physical Exercise Stress Life Coach Mateja Petje Holistic Coaching International Anxiety PTSD Trauma Boca Raton Tapping EFT

 

 

 

James M Greenblatt, MD, Breakthrough Depression Solution

 

 

According to James M Greenblatt, MD, in his book Breakthrough Depression Solution, exercise is important and plays a key role in fighting depression. Several studies have proven the efficacy of exercise in significantly decreasing depression symptoms. For example, in a study conducted in 2013, researchers assigned 48, alcohol-dependent, inactive patients to a twelve-week, moderate exercise program.

 

The other group of participants was simply told to exercise. The participants reported far less drinking as compared to those who had been simply told to exercise. Similarly, in another study conducted by a Columbia University of Epidemiology survey, over 60% of participants who exercised were much less likely to suffer a major depression (p. 152).

 

 

According to Dr. Greenblatt, exercise has several benefits in fighting depression (p. 154):

 

  1. Reverses Harmful Effects of Stress
  2.  Lifts Depression
  3.  Improves Learning
  4.  Builds Self-esteem and Improves Body Image
  5.  Leaves You Feeling Euphoric or Joyful

 

He also recommends taking supplements such as B12 and Carnitine, as many clients have very low energy and lack the motivation to exercise. The best type of exercise is probably interval training, because it helps to get the heart rate up quickly. However, any type of exercise can help including walking, yoga, Tai chi, strength training, biking, swimming or dancing.

 

It’s important that you set realistic goals and start slowly.For example, 15 minutes three times a week gradually increasing your exercise time. Do what you love and don’t force yourself to go to the gym if it’s not your cup of tea.
Have fun!

 

Don’t wait to get help when you feel stuck, stressed-out or depressed.

I’m a phone call away! 561 299 1028 

Click here to visit my website and book a FREE 15 minute consultation 

 

Mateja Petje Holistic Coaching International Natural Stress Management
Office: 5301 N Federal Hwy, #370,  ​Boca Raton, FL 33487 

(Boca Greenhouse building off Yamato & US1)

 

 

Mateja Petje Exercise Holistic Coaching International Natural Stress Management Stress Anxiety PTSD Trauma Life Coach Boca Raton Florida Tapping EFT Mental

 

 

 

 

 

 

 

Happy Holidays!

Mateja Petje offers online and distance therapy in times when you are unable to visit our office right now

We accept all Major Insurance Carriers (BCBS, Cigna, Aetna, and out-of-network)

If you can’t come to our office right now after all Mateja Petje offers online and distance therapy! Don’t wait to get better on your own. We all need help sometimes so why delay your happiness because in the final analysis your mental and physical health is priceless! However no one can motivate you to take the initiative to heal and make the first phone call but you. So please make the phone call all things considered you’re possibly in a dark place and need a fresh start!

 

Client Testimonial

 

“After my mother passed away and I felt as though I was at a crossroads in my life as well as in my relationship, I sought the help of Mateja. Without pressure or judgment, she helped me come to grips with the decision I ultimately had to make and gave me tools to use in order to come to that difficult decision. She provided me with many helpful tips, tools and resources to achieve my goals in life that I will continue to use throughout my life. I learned a great deal from Mateja and her methods and am grateful I sought help from her.” ~AD

 

 

 

The Happiness Program
Also know as the Art of Living Part 1 course, is an introduction to the world of meditation and stress free living.