Kimberly.Tatiana.Sturm (2024)

10/04/2023

He is Risen♥️

Happy Easter 💖

Con Mucho Amor.
Kim 💜

19/07/2022

"There’s always a journey that shapes us, and a process that graces us to achieve true beauty." Unknown
Some of the most beautiful, confident, secure, successful, and esteemed individuals I have met or have read about, have experienced the process of struggles, losses, trials, darkness, and pain that molded them into the butterfly.
A gentle reminder that the butterfly cannot reach that level of beauty without the pain that comes with transformation.
Keep pushing through. You've got this.
Con Mucho Amor 💛
Kim

19/07/2022

Going through a loss or a traumatic experience where your sense of security was shattered can leave you feeling helpless, anxious, and with upsetting emotions and feelings. Healing from those experiences is what is considered emotional healing.

"Emotional healing is the process of acknowledging, allowing, accepting, integrating, and processing painful life experiences and strong emotions. It may involve empathy, self-regulation, self-compassion, self-acceptance, mindfulness, and integration." (Blanchfield, T. 2022, January 31. How to Find Emotional Healing. www.verywellmind.com).

Healing can feel:
• Messy
• Uncomfortable
• Confusing
• Heavy
• Overwhelming
• Draining
• Disturbing

Emotional healing is like peeling back an onion. "As we peel back one layer through the healing forces of mindful attention and stimulus exposure, new layers of the onion that were covered over are then exposed. These layers are arranged, not linearly as in the example of cakes and parfaits, but in a concentric and circular arrangement. So as we “surf” along one layer of the onion, we follow the spiral inward and it takes us into the next layer and then the next layer and so on. As we follow the onion, not only emotions, but various mental images, thoughts, historical memories, and physical sensations are likely to emerge. One is asked simply to stay present and pay attention to whatever comes up.” (Duvinsky, J. 2012, September 29. Ogres Are Like Onions: The Teachings of Shrek. www.blackturtlebooks.com).

Controlling and rushing the process of emotional healing may hinder the healing..... the momentum of emotional healing has no timing.

Acknowledge it, feel it, do the work, and the healing will come.
Con Mucho Amor 💛
Kim

19/07/2022

The holistic model is not something we learn much about in grad school and through my own research, and attending conferences, this is what I have learned.

Applying a holistic mental health approach to healing emotional pain or mental distress means that all aspects of our being are addressed—the mind, body, soul, and spirit.

To not take into account the social, emotional, physical, and spiritual states of our well-being for our mental health is like working out on your upper body and always skipping leg day. We cannot skip the other aspects of our being to treat mental health.

Nutrient Deficiency: Studies have shown that lack of specific nutrients or food groups can impact the body in different ways, potentially resulting in changing brain chemistry.

Abnormal Blood Sugar Levels: Studies have shown that abnormal blood sugar levels can also cause rapid changes in mood, fatigue, trouble thinking clearly, and anxiety.

Lack of sunlight: Studies show that the lack of sunlight reduces serotonin levels which leads to heightened moodiness, sleeping, fatigue, or low interest in activities. Low-lighting or dark areas can induce the hormone, melatonin.

Routine blood test: Blood testing can show you the inner functioning of your body, highlight your physiological abnormalities, and help you identify the underlying root causes of your depression or anxiety so that you can address them using nutrition, supplements, therapies and other lifestyle factors.

Gluten sensitivity: Research has shown that Individuals with gluten intolerance seem to be more prone to anxiety and depression than individuals without any underlying conditions.

Gut microbiota Imbalance: Recently, studies have emerged focusing on variations in the microbiome and the effect on various CNS disorders, including, but not limited to anxiety, depressive disorders, schizophrenia, and autism. Healthy gut function has been linked to normal central nervous system (CNS) function.

Information on mental health has been more accessible in the last few years, I am curious to learn if any of these factors sound new to you?
Con Mucho Amor 💛
Kim

19/07/2022

Helping kids start self-care practices can reduce the risk of developing mental health conditions like anxiety and depression. The younger these self-care habits are instilled, the more likely the child is able to maintain those good habits into adulthood.

Taking the time, through structure, consistency and repetition to instill in your child how to be responsible for their own self-care habits can be at times exhausting as a parent/caretaker, however, in the long run, it will develop better lifelong wellness for their lifetime.

Establishing this foundation with your child will strengthen confidence in themself because as they start learning to identify their needs, they also begin to learn how to nourish those needs.
Con Mucho Amor 💛
Kim

19/07/2022

I am all about honoring grief and human experience, however, I also believe that it is healthy to learn not to live there and take the necessary steps to move forward.

Our minds are powerful, and our thoughts shape who we become, and what we overcome.

One thing to always remember is that our attitudes will influence our thoughts and in the long run shape our future.

Con Mucho Amor 💛
Kim

19/07/2022

Happy Easter! He is not here, for HE HAS RISEN! ♥️
Con Mucho Amor,
Kim 💛

19/07/2022

There are various reasons people struggle with cognitive distortions.
According to the database from the National Institute of Health-PudMed Central, people develop cognitive distortions as a way of coping with adverse life events. The more prolonged and severe those adverse events are, the more likely it is that one or more cognitive distortions will form.

Description of these five distortions:
1. Overgeneralization: After a single incident or a single piece of evidence we come to the general conclusion that we
expect the incident to happen over and over again.

2. Polarized Thinking: Things are either black or white, all or nothing or good or bad. Unrealistic expectations without the ability to see gray areas in most situations.

3. Thinking Reading: Assuming you know what someone else is feeling or what they are thinking.

4. Catastrophizing: Expecting the worse and imagining the worse possible outcome in a situation.

5. Discounting the Positive: Not taking into account the positive side of things. Finding faults and disappointments even in the happiest moments.

Behind every emotion, is a thought. Check the reality of your thoughts before accepting them.
Con Mucho Amor 💛
Kim

19/07/2022

People who react are controlled by the heart. People who respond are controlled by the mind.
Con Mucho Amor, 💛
Kim

19/07/2022

Tony Robbins 6 needs that are core to humans:

1. Certainty: Assurance you can avoid pain and gain pleasure.

2. Uncertainty/Variety: The need for the unknown, change, new stimuli.

3. Significance: Feeling unique, important, special or needed.

4. Connection/Love: A strong feeling of closeness or union with someone or something.

5. Growth: An expansion of capacity, capability or understanding.

6. Contribution: A sense of service and focus on helping, giving to and supporting others.
How are you meeting your six core needs?
Con Mucho Amor 💛
Kim

19/07/2022

Loving a child means giving them affection, attention and pampering them.

Gary Chapman, author of "5 Love Languages of Children" is one the books I recommend in parent-child therapy. It teaches parents how to build a foundation of unconditional love for their child and assists the parent in discovering their child's love language.

Ways we can learn what our child's love language is, is by paying attention to their requests, interests and/or asking them about what they enjoy or what is important to them.

Active listening shows your child that you are interested in them, and it fosters a relationship built on respect which creates a healthy, strong relationship with your child.

Ask yourself today: what does my child NEED from me, for them to know I love them?

Con Mucho Amor 💛
Kim

19/07/2022

The present is all that anyone ever has.

Con Mucho Amor 💛
Kim

mindset

19/07/2022

Once you allow the mistakes from your past, the fear of your future, and other people's behaviors and opinions no longer have power over your life, you will begin to live in the moment.

You'll save a lot of energy in life choosing not to let things you can't control bother you.

Con Mucho Amor 💛
Kim

19/07/2022

PART II of amazing quotes that have paused my scrolling, caught my attention, and challenged my thinking.
Quotes by:
holistic.psychologist

Which one resonates with you the most?
Con Mucho Amor,
Kim 💛

19/07/2022

Here are some quotes that have paused my scrolling, caught my attention, and challenged my thinking.
Quotes by:
maalouf

Which one resonates with you the most?
Con Mucho Amor,
Kim 💛

19/07/2022

At times, dissatisfaction in your life can make decision-making difficult. Not having a clear understanding in your values, or not living by them can lead to feelings of uncertainty and lack of satisfaction. Being unsure about your beliefs can keep you from standing strong on them and questioning what you really find value in.
I encourage you to explore your personal values, and why they are important to you. Do they come from your own purpose, or from what was originated and instilled in you as a child? Are your personal values influenced by your parents and/or peers? Do you find yourself in situations where your actions do not match your values, so you spend the end of the day overthinking about what kept you from being you in that moment?
In the end, you are the only one who can identify your values. Identifying your personal values and living by them, will bring alignment to your true self and being in alignment with yourself, can lead to feeling fulfilled, and gratified.
Do you know who you are?

19/07/2022

Emotionally immature people deflect ownership and responsibility away from themselves and change the narrative of a situation to justify their behavior towards you.
While their immature behavior is not appropriate it can help us be more understanding, if we see that this person is coming from a place of fear or feeling of inferiority.
Don’t let their immature behavior bring you to wanting to give them a taste of their own medicine, that it jeopardizes your character. Learn from your experiences and apply them to your future or current relationships.
“Let no man pull you low enough to hate him.” Martin Luther King, Jr.
“Peacemakers who sow in peace reap a harvest of righteousness.” James 3:18

Con Mucho Amor,
Kim 💛

19/07/2022

It can be challenging to find delight in a season of suffering, adjustment, change, loss, or hardship. Our thoughts and vision become blurry and foggy because the pain or discomfort that we are in blocks the joy and goodness that is still surrounding us.

If I can encourage you to gently shift your thoughts into not only finding joy or delight in the big moments, but also in the tiny moments unfolding in your everyday life.

Life will always bring you something hard or something to grieve. Pausing during those difficult times, to see the beauty that still surrounds us, can mentally and emotionally help us get through those hard times. How we choose to see our life will ultimately make our life.
How can you find delight in the tiniest details?
How might delight appear in ways you have not considered before?

Con Mucho Amor, Kim💛

19/07/2022

A year ago, I could not remember one person who did not experience fear, anxiety and uncertainty from the pandemic. The uncertainty towards an unknown future affected everyone: rich and poor. Over the weekend, I recalled with friends what last year felt for us. The fear of running out of food, the fear of our businesses collapsing, the fear of losing our jobs, the fear of the mental health effect this was going to have on our children and honestly, the fear of who was going to make it or not.
This season has robbed so many people of their time with their loved ones, of providing an honorable burial for a loved one, of bringing a baby into the world, and having your partner and family share in that experience. It has robbed people from being able to finish their careers and pursue their dreams and goals. It has robbed teenagers of their opportunity to get a driver’s permit or license, or to participate in school, sports, dances, and trips. It has robbed athletes of their opportunity to beat other athletes’ records because less games were played.
It has robbed love birds of their dream wedding day. It has robbed loved ones of their ability to be at the bedside of an ill relative or friend at the hospital. It has robbed humans of others smiles, hugs and kisses. The affects of that alone will have long-term consequences in our society, since I believe humans are “designed to feel” and are “wired to connect”.
I want you to know that healing will take time. I want you to know that reliving the feelings from that event, the fear, anxiety, and uncertainty, is common. This response is known as “anniversary reaction.” It is important to know that experiencing an anniversary reaction does not mean that you have not worked on your own healing or growth. Try not to compare your reactions to those of others. I want you to know that your loss, that has become your trauma, is seen, heard, validated, and honored.

Maybe you have thrived, maybe you had to drag yourself here today, or maybe you have done both simultaneously. Regardless, you are doing it, and you are here, and I am happy that you have made it this far, and you continue to push through.

Con Mucho Amor, Kim 💛

19/07/2022

So how do you know it is your trauma misleading you and not your intuition guiding you?
Developing trust within yourself is how you develop healthy intuition. Trusting yourself, knowing yourself, and understanding yourself. Understanding the cause of your feelings and that little instinctual from within that is telling you how you feel while congruently bypassing your logic. Am I feeling anxious about this move, this decision, this environment because it is new? Or, because I am making a connection out of it to my past, to a memory, or an experience that was painful?
It is easy to get lost in the swirl of emotions that occur when you get a bad feeling about something. Are you basing your choice on not trusting the situation due to past experiences? If you cannot explain the feeling, or connect it to an event, then it is intuition. If you can justify it, it is trauma and possibly an unhealed wound.
It is important to work on this part of the relationship within yourself to make confident decisions. A relationship within yourself where you do not second guess your gut, your decisions, and your intuition and where you are able to separate these responses from actual fear due to trauma. Trauma is so convincing and powerful that it can easily be mistaken for intuition.

Con Mucho Amor, Kim 💛

19/07/2022

“Writing in a journal each day allows you to direct your focus to what you accomplished, what you are grateful for and what you are committing to doing better tomorrow. Thus, you more deeply enjoy your journey each day.” -Hal Elrod.
1. Journaling forces you to focus on a particular idea or thought. Because of the nature of memory and the brain, you are more likely to remember the things you focus on.

2. Journaling is good for you, physically, mentally, and emotionally.

3. Journaling pre bedtime helps unwind and destress.

4. Journaling helps boost your brains memory and comprehension.

5. Journaling helps you learn from experiences.

6. Journaling moves you towards your goals.

7. Journaling boosts your creativity.

8. Journaling helps you discover your voice.

9. Journaling improves your mindfulness.

10. And my favorite, journaling leaves a record for your future self. Reading through old journals can give you perspective on how far you have come – and what roads you’ve still to travel.
Your journaling will be most effective if you do it daily for about 15 minutes. But start anywhere, from once a week to five minutes every other day. Write quickly, forget punctuation or spelling. Write freely, with no censor. Pick a theme for the week.
Through your writing you will discover that your journal holds a safe space for you and may provide powerful reflective and learning moments.

The most important rule of all is that there are no rules.

Con Mucho Amor, Kim 💛

19/07/2022

Start talking to yourself! Talking out loud to yourself is what we call in the field of psychology, external self-talk. Self-talk most of the time is looked as peculiar, however, research has shown that it can influence behavior and cognition. Self-talk is high-level preparation and focus.
A self-talk before the start of your day, before a test, before a presentation, or before an interview, can prepare your mind and help you stay focused. It is important not to “convince” yourself of these positive self-statements but BELIEVE them. Speak life, truth, praise, and positivity to yourself as if you were speaking to your child, or a friend in need of being reminded of their worth and value.
Stand in front of the mirror when you are combing your hair, doing your makeup, or getting dressed and talk to yourself out loud in a motivational way, or in an instructional way. Allow your brain to hear and recognize the sound of your voice. Talking to yourself out loud helps in organizing your thoughts, consolidate memory and modulate emotions. Much more can be achieved when we talk out loud then what can be achieved by inner speech. Motivational self-talk helps improve speed, strength and power, and instructional self-talk helps in boosting focus, strategy, and technique.
Welcome to my NEW Instagram! I will be using this space to bring awareness to mental health and discuss the barriers and hurdles individuals face when trying to access mental health.
I felt that the topic of self-talk was very fitting for my first post because it took a lot of self-talking to myself to create this page. I believe that humans are wired to connect and designed to feel and I hope that this is what this space creates. Thank you for sharing this space with me and for being here.

Con Mucho Amor, Kim 💛

19/07/2022

Setting aside time to practice self-care may help reduce your stress levels. If ever you are feeling stressed, I encourage you to try one of these self-care examples. Take care of yourself, people around you need you.❤️
Con Mucho Amor 💛
Kim

health

Kimberly.Tatiana.Sturm

10/04/2023

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

19/07/2022

Address

Website

Alerts

Videos

Shortcuts

Share