​(253) 499-4239

Alisa Murray  PhD LLC

Yoga Tune Up therapy balls  are an indispensable and affordable self-care tool. Muscle tension and anxiety go together, and using these balls can help release and prevent pain and encourage parasympathetic nervous system activity. Use them to give yourself a mini massage whenever you experience tension. The Coregeous ball can be used to activate the vagus nerve, encouraging relaxation. I  always have a set nearby to use while driving, working, or  watching TV.

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Websites

Bullet Journaling​​

I love bullet journaling as a way to be intentional about your life and your goals. Although it was originally developed by someone with ADHD who needed a simple way to plan, it has been adapted to many purposes. If you are unfamiliar with what bullet journaling is, this page is a great introduction. Click on the 4-minute video for a glimpse into this amazing, fully-customizable tool, which only requires some kind of notebook and a pen.

This video is another great introduction to bullet journaling. (Most people will not want to track as much as she does, but the overall approach is minimalistic.

This blog post describes how to use a bullet journal to help with anxiety and depression. If you click "blogs" at the top of this page, you'll see other posts on using bullet journaling for other purposes.

Here's another excellent article (Buzzfeed) on bullet journaling for better mental health.

Have ADHD? Here's a fast-paced video on why bullet journaling is a great way to plan if you have ADHD.

Mental Health and Yoga

​​Here's a COVID-19 Well-Being Toolkit , with resources for coping with stress. More stress management resources can be found here.

​This is a fascinating article on how the pandemic has affected our brains and breath and how you can help yourself cognitively and emotionally.

​Here's a wonderful resource: a free 8 week course in Mindfulness-Based Stress Reduction - no signup required, do as much or as little as you like.
​If you want more information on depression and bipolar mood disorders, here's a rich source of information, written for the non-professional.
My favorite resource for online yoga instruction is "Do Yoga With Me". Fantastic instructors from the Victoria, BC area offer free videos for home yoga practice. The website offeres free videos from 30 different instructors across a wide range of styles, ranging from under 10 minutes to over 90 minutes. Subscribe to get access to all videos. Check out founder David Procyshyn's therapeutic style, Fiji McAlpine's challenging power yoga, Melissa Krieger's calming hatha, or Sarah Jane Steele's yin yoga. They also have a YouTube channel.

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Resources

Alisa Murray PhD LLC
26461 104th Ave SE
Kent, WA 98030-7668
(253) 499-4239 scheduling
​(253) 242-8828 clinical & coaching issues
​Fax (253) 248-6134