Hannah Castillo

Mental Health Counselor

AFGHANISTAN

ALAND ISLANDS

ALBANIA

ALGERIA

AMERICAN SAMOA

ANDORRA

ANGOLA

ANGUILLA

ANTARCTICA

ANTIGUA AND BARBUDA

ARGENTINA

ARMENIA

ARUBA

AUSTRALIA

AUSTRIA

AZERBAIJAN

BAHAMAS

BAHRAIN

BANGLADESH

BARBADOS

BELARUS

BELGIUM

BELIZE

BENIN

BERMUDA

BHUTAN

BOLIVIA

BONAIRE, SINT EUSTATIUS AND SABA

BOSNIA AND HERZEGOVINA

BOTSWANA

BOUVET ISLAND

BRAZIL

BRITISH INDIAN OCEAN TERRITORY

BRUNEI DARUSSALAM

BULGARIA

BURKINA FASO

BURUNDI

CAMBODIA

CAMEROON

CANADA

CAPE VERDE

CAYMAN ISLANDS

CENTRAL AFRICAN REPUBLIC

CHAD

CHILE

CHINA

CHRISTMAS ISLAND

COCOS (KEELING) ISLANDS

COLOMBIA

COMOROS

CONGO

CONGO, THE DEMOCRATIC REPUBLIC OF THE

COOK ISLANDS

COSTA RICA

COTE D'IVOIRE

CROATIA

CUBA

CURACAO

CYPRUS

CZECHIA

DENMARK

DJIBOUTI

DOMINICA

DOMINICAN REPUBLIC

ECUADOR

EGYPT

EL SALVADOR

EQUATORIAL GUINEA

ERITREA

ESTONIA

ETHIOPIA

FALKLAND ISLANDS (MALVINAS)

FAROE ISLANDS

FIJI

FINLAND

FRANCE

FRENCH GUIANA

FRENCH POLYNESIA

FRENCH SOUTHERN TERRITORIES

GABON

GAMBIA

GEORGIA

GERMANY

GHANA

GIBRALTAR

GREECE

GREENLAND

GRENADA

GUADELOUPE

GUAM

GUATEMALA

GUERNSEY

GUINEA

GUINEA-BISSAU

GUYANA

HAITI

HEARD ISLAND AND MCDONALD ISLANDS

HOLY SEE (VATICAN CITY STATE)

HONDURAS

HONG KONG

Overthinking can leave you feeling exhausted, anxious, or frustrated. It can leave you feeling depleted. It can be hard to stop the cycle and begin to move forward. This track discusses one strategy to help combat overthinking so that you can begin to break the cycle.


Manage Your Thoughts: Overthinking

Your day is not yet determined. It is full of possibilities. Use this meditation to help you create the day you need today.

Create Your Day

Understanding the concept of the sphere of control can help you learn to identify which things are truly within your control and learn to accept which things you have no control over. 

Letting Go Of What You Can’t Control

Taking a few minutes each morning to set an intention can help you begin your day with positivity. This short meditation will guide you through setting an intention for your day.

Begin With an Intention

Doubt. Anxiety. Sadness. They are all a natural part of life, but sometimes they linger. Sometimes you just feel stuck. This meditation encourages you to meet yourself with compassion in these moments. To recognize that you don’t need to have all the answers right now. It is ok to just start wherever you are.

Start Wherever You Are

This short meditation uses a simple affirmation to invite you to incorporate gratitude into your daily life in a more intentional way.

I Am Grateful

Self-esteem is not a constant. The stress of everyday life can sometimes take a toll on how we feel about ourselves. Practicing affirmations can help improve your self-esteem.

Affirmations For Self-Esteem

It is important to take a few minutes every day to just rest. Listen to these affirmations as you allow yourself to rest and take a self-care break. 

Affirmations For Self-Care

This short meditation reminds you that Enough is not a destination. Enough exists inside of you. Using the powerful affirmation “I have always been enough,” you can begin to replace the negative self-talk you have been experiencing.

You Have Always Been Enough

Taking a few minutes each morning to focus on a sense of gratitude is a wonderful way to begin your day. Beginning your day with gratitude can help you start your day with positive energy. It can help to cultivate a sense of mindfulness that you can carry with you throughout your day. I am grateful for this day.

Morning Gratitude

This short reflection invites you to begin to listen to your inner voice…as you ask, “what do you need today?”

What Do You Need Today?

Flexible thinking is the ability to shift your thinking in response to new circumstances. It is the ability to view the situation from another perspective. Working to improve your flexible thinking can help you to be more accepting and feel less distressed or upset.

Manage Your Thoughts: Flexible Thinking

Mindful meditation helps you to be in the present moment. We spend so much of our lives focused on the next thing we think we need to accomplish or judging something from our past. This meditation will help you focus on being fully present without judgment or criticism. But with acceptance.

Acceptance

This short, guided meditation encourages you to take a break from the pressures of life, whether external or internal. It reminds you that “it is ok to pause.”

Pause…

This meditation invites you to take a few minutes to embrace your personal journey. Your journey is comprised of all of your experiences, those that have already taken place, and those that are yet to come.

Embrace Your Journey

Finding time to take a few mindful minutes can help to create peace… even if it seems like you are in the midst of chaos. This short meditation uses a simple affirmation to help you create a sense of peace, even on the most stressful of days.


Creating Peace Within

Taking time to care for yourself is one of the most important things you can do. Use this short meditation to take a self-care break.

Relaxed & Ready

Letting go is a necessary part of moving on, but letting go is something that is so hard for many of us. This meditation invites you to use the exhale to begin to let something go.

Let Something Go

Catastrophizing is an unhealthy thinking style. Engaging in this thinking style often causes you to jump to the worst-case scenario, even when you have very limited information to indicate that something bad is going to happen. This can contribute to anxiety and sadness. With practice, you can become aware of these thoughts and work to reframe your self-talk.

Stop Catastrophizing

Have ever noticed that it seems like negative thoughts just linger? Research in neuroscience has shown that the brain tends to react more strongly to negative stimuli. This is called negativity bias. Once you learn what the negativity bias is and understand how it may affect your daily life, you can begin to take steps to overcome this and focus more on the positives you experience.

Overcoming Negativity Bias

This short reflection invites you to let go of any judgment you be holding toward yourself and accept yourself-wherever you may be in your journey right now.

I am…

“What if” thoughts can be challenging to say the least. But playing the “what if” game rarely works. With practice, you can learn to recognize and reframe this thinking style.

Reframing “What Ifs”

This short, guided meditation will help you to be fully present in this moment. Taking short breaks throughout the day to just “be here” in the present moment can help to decrease anxiety, manage emotions, release tension and improve focus. Building a consistent mindfulness practice can start by allowing yourself a few minutes to just be here in this moment.

Be present in this moment

A should statement is a type of negative thinking pattern. “Shoulds” lead to judgment and can trigger feelings of anxiety and self-doubt. With practice, you can begin to identify and work on reframing your “Shoulds.”

Reframing “Shoulds”

This poem encourages you to start each morning with gratitude by saying thank you. To take a minute to say thank you for all of your experiences-to acknowledge everything that has brought you to this moment.

Thank You