Shifting Your Mindset: A Guide to Overcome Depression, Anxiety & Trauma

I’m ecstatic about releasing my first self-published book! This is special to me because I was the inspiration for this book. My life experiences helped shape me into the therapist and coach that I am today. Without those experiences I wouldn’t be as efficient as I am with my clientele. I overcame my hurt and pain and it’s only right that I help others do the same. Read more about my book below and look for the FREE SAMPLE copy that you can obtain today along with pre-order links to the book. The book will be releasing October 15, 2020!

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There are times in our life where we reflect on our past. We remember the good times, the fun times, and then get stuck on the bad ones; the battles of our life, and the emotional scars that gnaw at us. They hold us captive and take us down an emotional roller coaster that we can’t get off of. Well, it’s time to get off.

Shifting Your Mindset is a process that will not only help you face those battles from your past but will help you heal the emotional scars attached so that your future won’t be held captive by them. It’s time to take control. It’s time to shift your mind.

Paperback & E-book versions:


Shawnee Palmer, LCSW, LAC

Alpine’s Empowerment Agency

Love & Serenity Wellness

www.loveandserenitywellness.com

www.alpinesempowermentagency.com

Email: shawnee@alpinesempowermentagency.com

© All Rights Reserved.

Let Me Be Stress-Free!

Photo by Oladimeji Ajegbile on Pexels.com

Let’s talk about stress!

Is there ever a day that you will not experience tension? Good and bad stress is a thing; however, how you handle it is most important. Do you sometimes run and hide from stress? I mean, genuinely try to distract yourself from it in ways that may help but is only a temporary fix? Stress is inevitable, and you can choose how to reduce it so that it stops having control over how your day and weeks go.

Stress can impact your ability to complete tasks, get along with other people, and affect your energy levels. And we need the energy to get through our days! The one thing that I like to do when feeling stressed is to acknowledge it; yes, it is that simple! If you choose not to address stress, it will always be there waiting for you.

I challenge you all today to say hello to your stress. The same way you greet it is the same way you can release it. Ever had an annoying neighbor stop by your house or call you randomly when you were not in the mood to chat. You can view stress in that same manner as you do the neighbor. You know that they have good intentions or need to tell you something beneficial for you. You go ahead and listen to them and then find a way to close out the conversation satisfying them. Before you know it, you are doing the next activity without interruptions. It is time to build a healthy relationship with stress since it is here to stick around anyway, the same way that neighbors are 🙂

Here are some of my favorite go-to stress-relieving activities:

  • Try a new hairstyle
  • Wear your favorite colors/clothing look
  • Go for a massage or attend a spa
  • Create a bedtime routine
  • Journal
  • Praise yourself
  • Review your accomplishments
  • Talk to a friend
  • Deep breathing
  • Read a book
  • Go for a walk, run/gym
  • Listen to music
  • Write a short story
  • Sing your favorite song
  • Reflect on past good memories
  • Practice and engage in routine spiritual beliefs/rituals

Comment and let myself and others know of some healthy & holistic activities that you engage in to relieve stress!


Shawnee Palmer, LCSW, LAC

Alpine’s Empowerment Agency

Love & Serenity Wellness

www.loveandserenitywellness.com

www.alpinesempowermentagency.com

Email: shawnee@alpinesempowermentagency.com

© All Rights Reserved.

I Quit!!!

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Freedom is something that is unmatched to any physical thing that we obtain in life. It helps carry us in ways that will leave us feeling whole. Are you ready to feel whole?

So I Quit…

‪I stopped trying to please people and it felt rejuvenating. After a lifetime of being a people pleaser and over compensator, I left those titles and characteristics behind.

What did I leave behind?

-Stagnation. 

-Heartbreak.

-Co-Dependence. 

-Toxic traits.

-Unhealthy relationships.

-Manipulation.

-Debt.

What did I gain?

-Self-control.

-Power over my destiny.

-Freedom.

-More time and energy for myself.

-Brain space to engage in gaining more knowledge and wisdom.

-Me, I gained ME!

It had been a long time coming. It was damaged behavior over time‬ until I was living in the damage, consciously. Now, who would want to be in this state when you have a strong awareness? Do you know you have the ability to change it and have all the options to do so but stick with it? That’s trauma within itself. So I leaped off into my next destiny, identifying the ugly truth of it all that, “I made a choice to overly give into others who wouldn’t do the same for me.”

Ok, now that was harsh! But it’s the truth, this was all of my doing. Although I learned the behavior, I continued to take ownership of it and fancy it up to soothe my own needs. The whole time I was doing that, I wasn’t fully aware of what my own needs were. Ahhh, that sounds very foolish of me but that’s the reality of it all. 

So here I am, 2 years later and I’ve released a lifetime of unhealthy traits in a short period of time. It was needed and the best thing that I did was to take accountability for my own actions within the chaos I experienced. I formulated a better me, a safe and happy me. So when I speak to myself, I’m no longer a mad me, trying to play the victim and accuse everyone else of doing bad to me.

I take full responsibility and ownership of me. I am proud of myself. Now it’s time for you to do the same for you!

Check out our Wellness Services & Products page for additional resources.

Shawnee Palmer, LCSW, LAC
Alpine’s Empowerment Agency, LLC
Shawnee@alpinesempowermentagency.com
Love & Serenity Wellness
Reiki/Coaching

Teaching Your Child Self-Love

It’s important that children are given not only shelter, food & clothing but tools to help them to love themselves. Unfortunately, this is a common skill that kids lack! It’s a caretaker’s responsibility to provide kids with tools to help them feel more confident about themselves. This could minimize anxiety and depressive symptoms in addition to self-harming behaviors. This is just a quick reference, however if you have other options to add, please feel free to leave a comment with the suggestion!

1. Teach your kids about their characteristics.

2. Normalize the behaviors that do not cause harm to themselves or others.

3. Avoid calling them weird if they do things differently from you.

4. Support & encourage their interests.

5. Talk to them to get a better understanding of the things they enjoy.

6. Normalize their differences from others by making them feel good & not bad.

7. Find things that are unique about yourself and share it with them.

8. Allow them to make mistakes! Remember you were once their age and didn’t know it all.

Check out our Wellness Services & Products page for additional resources.

Shawnee Palmer, LCSW, LAC
Alpine’s Empowerment Agency, LLC
Shawnee@alpinesempowermentagency.com
Bj’s Bookstore
Reiki/Coaching

Bully Interventions for Parents/Caregivers

In today’s society, bullying is being taken to an extreme where kids are fearful of peers/attending school, self-harming, traumatized, committing suicide and have low self-esteem amongst many other things. It’s a topic that has been normalized in the past and written off as usual kid behavior. However, is usual kid behavior more harmful than it used to be?

Bullying is difficult to prevent however following up with your children, school officials and other youth can soothe a bullying event and cause less damage to the child if there is a quick follow-up.

Have routine conversations with your children about appropriate and inappropriate talk with peers.

  1. Teach them how to express their emotions and manage them.
  2. Notify school officials to report the bullying and get a clear understanding of their policy and what next steps are going to be taken on their behalf.
  3. Provide your children with extra support and positive affirmations to help them positively view themselves.
  4. Speak with them about bullying and attempt to refrain from showing aggressive emotions in response.
  5. Show that you’re in control so that they feel protected giving you the information.
  6. Encourage your child to think about how it would feel if they were the other child who is being bullied.
  7. Teach them alternative ways to control & manage their anger ie: talking about their feelings to a friend or family member, reading a book, journaling, or doing physical activities.
  8. Keep them involved or connected with a community agency that encourages self-love and teaches life skills.

Check out our Wellness Services & Products page for additional resources.

Shawnee Palmer, LCSW, LAC
Alpine’s Empowerment Agency, LLC
Shawnee@alpinesempowermentagency.com
Bj’s Bookstore
Reiki/Coaching

Limited, Emotional Support System

Are you always considered the strong one within your family, a circle of friends, colleagues or relationships in GENERAL? Tired of feeling like you have no outlet to expressing yourself and seeking guidance?

The role that you play in other’s lives is mighty but pouring from an empty cup leaves you, well EMPTY! Here’s an article that gives you tips on things that you can do to overcome feelings of not being supported.

Be sure to download your free worksheet on “Converting Your Weaknesses into STRENGTHS!”

Life can be hard however, you don’t have to just let it be! You have the power to do so much more!

Here are some ways to better handle having a lack of support within your life:
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1. Make a list of specific things that you desire to have support on ie: relationship issues, entrepreneurship challenges, expression of feelings towards stressors, etc.

2. Write about your ideal support system and visualize what that would look like.

3. Identify people who have been willing to be supportive of you and spend more time with them.

4. Identify those who have not been supportive and minimize expectations of them. Find alternative things that they provide you with and set boundaries with yourself to prevent the build-up of negative emotions towards them.

5. Connect with people who have similar interests as you.

6. Attend networking or social events by yourself. By doing this, you will place yourself in a position to connect with more people.

7. Seek support groups within your local area or via online communities.

Check out our Wellness Services & Products page for additional resources.

Shawnee Palmer, LCSW, LAC
Alpine’s Empowerment Agency, LLC
Shawnee@alpinesempowermentagency.com
Bj’s Bookstore
Reiki/Coaching

Overcoming Fear

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I had the pleasure of jumping off of this cliff into the water with my 11 year old son on July 28, 2018. We were with family at a beach. The cliff was only 10 feet from the water but it looked like it was 100 feet. Yes, I am being dramatic! I was filled with so much fear that I knew it was time for me to overcome it. We walked to the cliff and looked down then changed our minds. We weren’t ready so we turned around to walk back to the beach area. Then all of a sudden I got a sudden feeling that we needed to take that leap. I thought to myself “This is going to open new doors for our bond.” So I spoke with my son about trying it again. He was all for it. So we talked & hyper ourselves up on our way back to the cliff. We walked up, held hands and jumped off the cliff! While I was in the water, I felt like I was drowning even though I had on a life jacket. I kept trying to gasp for air meanwhile, I look over at my son and he’s doing fine. He was acting normal as if nothing major had just happened while I was panicking! After a while I was able to gather my thoughts and focus on getting out of the way so that the next set of people could jump. All of this was within a few minutes time frame, however it felt like it was an eternity!

I then reflected on the event after I was calm and later again a few days after the jump.

I had intentions of holding my sons hand throughout the entire experience. Well my son told me I let his hand go before we jumped in the water 😂. Everyone else told me I had this puzzled look on my face. He handled it all very well during and after the jump, while I, on the other hand was gasping and moving slowly & repeating to him “I can’t breath,” while barely opening my eyes.

The thing about anxiety is that we sometimes create these irrational fears. Fears of the unknown or fear of the action that we take potentially causing damage in some way. Sometimes it’s necessary to take that risk to experience what the outcome would be for us.

4 Things I Learned That Day:

  1. Fear held me back from holding my sons hand throughout the course of the event.
  2. Fear stopped me from enjoying the experience.
  3. Pushing myself to do the activity opened up a bunch of thoughts where I felt fearless, powerful & happy.
  4. I am in total control of what I fear. I have a choice of whether or not I want to let go of the fear.

Overall, the activity did not go as planned but I accomplished something I had been holding off on doing. I now imagine, “What if I had done it sooner?”

Picture yourself doing something that you strongly desire but having fear that it will not work out as planned. If you do it now, you will be able to grow from the experience sooner rather than later.

Download my mini workbook to help you start overcoming that fear! *Click Here* (USE the code “OVER” during checkout.

Shawnee Palmer, LCSW, LAC
Alpine’s Empowerment Agency, LLC
Shawnee@alpinesempowermentagency.com
Love & Serenity Wellness