Author Archives: Rebecca Wilkinson, ATR-BC, LCPAT

Reducing Stress! Free Workshop, Sat, June 6, 2015, 10-11:30 AM Martha Cooper Library, Tucson, AZ

Reducing Stress! Free Workshop, Sat, June 6, 2015, 10-11:30 AM Martha Cooper Library, Tucson, AZ
Reducing Stress: How to Feel Happier and Increase Well-Being
Reduce your stress and feel more peace! Workshop designed for people experiencing high stress, low energy, and/or burnout. Attendees will walk away with concrete strategies for creating immediate and lasting positive changes in their personal and professional lives.

Who: Rebecca Wilkinson, MA, ATR-BC, LCPAT of Creative Wellbeing Workshops
What: Lecture Reducing Stress: How to Feel Happier and Increase Well-Being
Where: Martha Cooper Library, 1377 North Catalina Ave, Speedway and Swan
Tucson Arizona 85712
When: Saturday, June 6, 2015, 10:00 AM-11:30 AM
Registration: Contact: Rebecca@CreativeWellbeingWorkshops.com, call 520 2383 4200 or just show up!
Cost: Free and open to the public

KentuckyWeddingScanOct09c

Presented by Rebecca Wilkinson, MA, ATR-BC, LCPAT, a Licensed, Registered and Board Certified Art Therapist with over 20 years of clinical experience working with clients in acute distress in psychiatric hospitals and with patients struggling with life-threatening illness. She serves as a Wellness Counselor and Specialist at Miraval Resorts. She teaches at the George Washington University Graduate Art Therapy Program and is core faculty with the Smith Center for Healing and the Arts for people affected by cancer in Washington, DC. She is founder of Creative Wellbeing Workshops which provides training on preventing burnout and improving personal and professional wellbeing. She maintains a small private practice seeing clients who are looking to feel better and experience more satisfaction in their lives.

Reducing Stress! Free Workshop, Mon, June, 22, 2015, 12:00-1:30 PM Cleveland Park Library

Reducing Stress! Free Workshop, Mon, June, 22, 2015, 12:00-1:30 PM Cleveland Park Library

Reducing Stress: How to Feel Happier and Increase Well-Being
Reduce your stress and feel more peace in 2015! Workshop designed for people experiencing high stress, low energy, and/or burnout. Attendees will walk away with concrete strategies for creating immediate and lasting positive changes in their personal and professional lives. Free and open to the public.

Who: Rebecca Wilkinson, MA, ATR-BC, LCPAT of Creative Wellbeing Workshops
What: Lecture Reducing Stress: How to Feel Happier and Increase Well-Being
Where: Cleveland Park Library, 3310 Connecticut Ave., NW, Washington, DC 20007
When: Monday, June 22, 2015,12:00-1:30 PM
Registration: Contact: Rebecca@CreativeWellbeingWorkshops.com, call 202 352 5225, or just show up!
Cost: Free and open to the public

Burned Out or Filled Up?

Gioia and I were talking about ways to manage burn out and got intrigued by the evocative nature of that descriptor–burn out. The expression evokes all sorts of visual images: a flame sputtering and then extinguishing, a light bulb crackling on and off and finally going dark, the embers of a once glowing fire fading under a pile of cooling ashes, gaseous fumes gradually dissipating until they evaporate and disappear, a dying spark.

Being the “positive psychologists” that we are, we became curious about the inverse of burn out. What would that be? Invigorated? Energized? Enthusiastic? Engaged? Restored? And then what would the metaphor be? If we are burned out because we feel depleted, would we then be filled up, like a gas tank, or an artisian well? If our energy was low, like a fire that was in danger of going out, would we suddenly spark into an eternal flame? Would we light up? Spring to life? Get recharged, like a battery? Or perhaps we would transform into a renewal source of energy, like wind, or ever-flowing water.

Eternal Flame

Eternal Flame

Regardless, we know that one of the ways to manage burn-out, to fill ourselves up, and to feel renewed and re-engaged, involves taking care of ourselves. Because we may not be able to change some of the external factors that contribute to burnout (feeling like our efforts are not noticed or appreciated, that we cannot bring about any positive changes in our environment, not being challenged enough at work or being challenged too much and being unable to meet those expectations), it can be very effective to channel our resources to what we can most effect–ourselves!

Self-care, at its most basic, starts with caring for the body-drinking enough water, sleeping better, and getting basic exercise and nutrition. It means getting outside, spending time with friends and family and animals, remembering what you enjoy and what inspires you, and spending more time doing what energizes you. On the job it can mean taking pauses during the day, tweaking your work so you are able to experience some sense of accomplishment and enjoyment, using more of the strengths that engage you, and less of those that deplete you, identifying your values and aspirations, and connecting with people who support you. Click on the following link for a helpful handout on burn out: CWW-SelfCareDomains

Gioia’s main self-care strategies are spending time with her dog Barley, doing art work, and using sleep to let her brain come up with new ideas. Mine are getting a full night’s sleep, stretching, and trying to take life less seriously and enjoy myself more.

Brightly yours,
Rebecca and Gioia

Art Directive
Remember a time when you felt energized, engaged, and invigorated. Create a symbol for that sensation as if it were a source of renewable energy. Share it with us here or on our Facebook page.

Low-Key Joy

Low-Key Joy

Low-Key Joy by Rebecca

Low-Key Joy by Rebecca

When we work with people in substance abuse recovery, we focus on identifying positive emotions they’d want to experience if their recovery from addiction goes as well as it possibly could. Using this “fake it ’til you make it” approach allows people the opportunity to imagine, and act “as if”, their ideal life was a reality. In this process, they are able to experience those positive emotions, if only for a short time.

Although positive emotions are only one of the many elements that go into authentic happiness, they are so important because they both signal and produce wellbeing. Barbara Fredrickson, in her book Positivity, listed 10 of the most common positive emotions that people experience:

• Interest: Noticing possibilities and life’s mysteries; being in flow; fascinated; focusing on new challenges; feeling open & alive.
• Joy: Feeling bright and light; noticing life’s vivid colors, feeling an inner glow; playful.
• Gratitude: Opening your heart, wanting to give back; heartfelt appreciation; not indebted.
• Serenity: Low-key joy; feeling everything’s alright; able to sit back and take in life’s pleasures; mindful state of peaceful savoring.
• Hope: Appears when circumstances are not ideal; holding the belief that things can change; possibilities exist, motivated to turn things around.
• Amusement: Laughter, heartfelt humor shared with others, feeling safe & lighthearted.
• Inspiration: Arises when we are witness to human nature at its finest; not resentment or envy but feeling genuinely pulled to transcend the ordinary with new energy and ideas.
• Awe: Goodness on grand scale; can feel overwhelming; feels like you are a part of something larger than yourself; self-transcendent.
• Pride: Not shame or guilt, but what blooms in the wake of socially valued achievement; motivates sharing of the good news; kindles dreams of more achievements.
• Love: Within the context of any relationship (not just romantic ones), experiencing all of the above positive emotions; non-verbal; physical response to bonding, trust and intimacy.

In a group that I (Gioia) ran, one of the members of the groups said that he was taken with the definition of serenity. He captured his visualization of “low key-joy” in an ocean scene with a blue sky filled with wispy white clouds moving across the sky. As I looked at his drawing, I could almost smell the salt air and I felt that low-key joy.

Warmly, Gioia and Rebecca.

Art Directive
Imagine feeling low-key joy-serene, calm, and peaceful. Make a painting, drawing or collage depicting that sensation. Post your artwork here or on our Facebook page!

Reducing Stress: How to Feel Happier and Increase Well-Being, Tucson, Sat, April 25, 2015, 10-11:30 am

Reducing Stress: How to Feel Happier and Increase Well-Being
Reduce your stress and feel more peace in 2015! Workshop designed for people experiencing high stress, low energy, and/or burnout. Attendees will walk away with concrete strategies for creating immediate and lasting positive changes in their personal and professional lives. Free and open to the public.

Who: Rebecca Wilkinson, MA, ATR-BC, LCPAT of Creative Wellbeing Workshops
What: Lecture Reducing Stress: How to Feel Happier and Increase Well-Being
Where: Joel Valdez Main Library, 101 North Stone Avenue, Tucson, AZ 85701, Children’s Meeting Room
When: Saturday, April 25, 2015, 10:00-11:30 AM
Registration: Contact: Rebecca@CreativeWellbeingWorkshops.com, call 520 282 4200 or just show up!
Cost: Free and open to the public

KentuckyWeddingScanOct09c

Presented by Rebecca Wilkinson, MA, ATR-BC, LCPAT, a Licensed, Registered and Board Certified Art Therapist with over 20 years of clinical experience working with clients in acute distress in psychiatric hospitals and with patients struggling with life-threatening illness. She serves as a Wellness Counselor and Specialist at Miraval Resorts. She teaches at the George Washington University Graduate Art Therapy Program and is core faculty with the Smith Center for Healing and the Arts for people affected by cancer in Washington, DC. She is founder of Creative Wellbeing Workshops which provides training on preventing burnout and improving personal and professional wellbeing. She maintains a small private practice seeing clients who are looking to feel better and experience more satisfaction in their lives.

Reducing Stress: How to Feel Happier and Increase Well-Being, Tucson, Main Library, Sat., March 28, 2015 10-11:30 am

Reducing Stress: How to Feel Happier and Increase Well-Being
Reduce your stress and feel more peace in 2015! Workshop designed for people experiencing high stress, low energy, and/or burnout. Attendees will walk away with concrete strategies for creating immediate and lasting positive changes in their personal and professional lives. Free and open to the public.

Who: Rebecca Wilkinson, MA, ATR-BC, LCPAT of Creative Wellbeing Workshops
What: Lecture Reducing Stress: How to Feel Happier and Increase Well-Being
Where: Joel Valdez Main Library, 101 North Stone Avenue, Tucson, AZ 85701, Children’s Meeting Room
When: Saturday, March 28, 2015, 10:00-11:30 AM
Registration: Contact: Rebecca@CreativeWellbeingWorkshops.com, call 520 282 4200 or just show up!
Cost: Free and open to the public

KentuckyWeddingScanOct09c

Presented by Rebecca Wilkinson, MA, ATR-BC, LCPAT, a Licensed, Registered and Board Certified Art Therapist with over 20 years of clinical experience working with clients in acute distress in psychiatric hospitals and with patients struggling with life-threatening illness. She serves as a Wellness Counselor and Specialist at Miraval Resorts. She teaches at the George Washington University Graduate Art Therapy Program and is core faculty with the Smith Center for Healing and the Arts for people affected by cancer in Washington, DC. She is founder of Creative Wellbeing Workshops which provides training on preventing burnout and improving personal and professional wellbeing. She maintains a small private practice seeing clients who are looking to feel better and experience more satisfaction in their lives.

art with a lower case “a”

Art is intimidating. Although children usually make art spontaneously, most of us stopped doing art in our early teens.

Unless you identify with being an Artist with a capital “A,” art may be something that you relegate to your talented sister, your artsy friend who is naturally creative and has an eye for color and design, or the gifted few who seem to be born with imagination and artistic skill.

In our work, we find that many people, when they see that they might be doing art, insist that they can barely draw stick figures. Having to interact with art supplies seems very intimidating. Interestingly enough, “real” artists are often put off as well because they feel pressure to create something “beautiful” that shows off their artistic prowess.

Creativity guru Danny Gregory suggests that we bring art into our lives more actively whether we are trained artists or not. In Art Before Breakfast, he encourages doing art daily-especially in the morning-quick sketches of your environment, your breakfast, contour drawings of your furniture. Art helps process our thoughts, give us a different perspective, sorts out cobwebs of confusion, and give us clarity. Art puts some order to the chaos and gets us out of our heads. We would also suggest using it at night to close out the day, put it to bed for the night.

Notes from James Gordon Lecture at Smith Center by Rebecca

Notes from James Gordon Lecture at Smith Center by Rebecca

Gregory believes we would be less intimated about making art if we thought of it art with a small “a” instead of Art with a capital “A”.

Art with a capital “A” is for galleries, critics, and collectors.
art with a small “a” is for everyone.
Art with a capital “A” is for exhibition.
art with a small “a” is for expression
Art with a capital “A” is about commerce.
art with a small “a” is about connection.
Art with a capital “A” is an event.
art with a small “a” is a practice.
Art with a capital “A” is hard to access.
art with a small “a” is open access.
Art with a capital “A” requires training and skill.
art with a small “a” requires only willingness and experimentation.
Art with a capital “A” is about product.
art with a small “a” is about process.
Art with a capital “A” is finished.
art with a small “a” is developing.
Art with a capital “A” should be perfect.
art with a small “a” has mistakes and imperfections.
Art with a capital “A” requires time and space.
art with a small “a” can happen anytime anyplace.

So we recommend using art with a small “a” more often–doodle more, sketch out a problem, draw your morning coffee, make stick figures of the people (and creatures) in your life and personalize them with details and designs, put your thoughts on paper with art. Ask a question and answer it with art. See what happens when you become an artist with a small “a”.

Share any sketches, doodles, or art “thoughts” on our facebook page. Post on our website and on our Facebook page!

Beebe Healthcare Cancer Survivorship Conference, Rehoboth Beach, DE, Thurs, Jan 15, 2015

Beebe Healthcare
Ringing the Bell: A Cancer Survivorship Conference
Rehoboth Beach, DE
January 15, 2015
8:30 am-4 pm
The conference focuses on the survivor’s transition from patient to survivor. Attendees will be presented with information on how to identify post-treatment emotional concerns as they integrate mind-body medicine into cancer survivorship care.
Who: Beebe Healthcare Cancer Survivorship Conference Attendees
When: January 15, 2015
To Register: Jo Allegro-Smith at (302) 645-9150, or by emailing her at jallegro@cscde.org.
Workshop Title: Honoring Resilience
In this workshop, we will explore challenges we have encountered in our lives and honor the process that helped us survive and even thrive in the face of such adversities. We aim to increase hopefulness, provide connection and universality, and a sense of empowerment by helping attendees identify existing strengths and resilience that have helped them cope with hardship in their lives.

Beebe Healthcare is a not-for-profit community healthcare system with a charitable mission to encourage healthy living, prevent illness, and restore optimal health for the people residing, working, or visiting in the communities we serve. It offers services throughout Southern Delaware including a 210-licensed-bed hospital, a cancer center, and outpatient facilities at multiple sites providing walk-in care, lab, imaging, and physical rehab services. For more information, please visit us online at www.beebehealthcare.org.

Creative Art Journaling, Sunday, January 25, 2015, 10a-3p, Studio K, Alexandria

Studio K & Creative Wellbeing Workshops
Present
CREATIVE ART JOURNALING:
ART AND WRITING TO INCREASE OUR WELLBEING IN 2015
Sunday January 25, 2015 10AM-3PM
Creative Journaling combines writing with art making to help us relax, refocus and deepen the exploration and insight that can be gained from the journaling process. In this engaging and fun workshop, we will explore how art journaling can be used to reflect on what’s going on in your life and uncover new layers of inspiration for the New Year.

“an art journal is a space for questions that may have no answers, a place for thoughts that may otherwise not have a home, a safe container for emotions so that they do not have to be loose in the world” -Kelley Brown

This workshop is designed for all ranges of artistic and writing experience—you need not consider yourself an “artist” or “writer” to attend and benefit. Participants will leave with specific tools for increasing wellbeing in themselves and in their work.

We will have blank journals to purchase and free used books to alter or you can bring your own “journal.” This can be a traditional bound book such as a blank lined journal, a blank drawing book, a handmade book, or non-traditional such as a deck of cards or index cards. All other art materials will be provided.

Heathy snacks will be offered. We will have a short break for lunch—either bring a bag lunch or lunch is also available from reasonably priced restaurants in the neighborhood.

Continuing Education Credits Available!
For counselors, art therapists, expressive therapists, social workers, marriage and family therapists who wish to receive 4.5 CECs, the workshop objectives are:

Attendees will be able to list therapeutic benefits of writing and journaling.
Attendees will be able to list 3 strategies for combining journaling and art making techniques to increase wellbeing.

Creative Wellbeing Workshops, LLC is a National Board of Certified Counselors (NBCC) Approved Continuing Education Provider (#6566) and may offer NBCC approved clock hours for events that meet NBCC requirements. Creative Wellbeing Workshops is solely responsible for all aspects of those programs.

Presenter Gioia Chilton, PhD, ATR-BC is Creative Director for Creative Wellbeing Workshops, LLC. Gioia is a registered and board certified art therapist and an artist, recently published in Pages: The Creative Guide for Art Journaling and Bookmaking.

Limited Seating! Call (703) 768-0011 to register
$100 (plus $15 for CECs); all art materials included
Studio K is located at 1300 Lafayette Drive, Alexandria, VA,
(Next to the Hollin Hall Shopping Center on Fort Hunt Road, entrance in the back)

Visionary Journals, Smith Center, Sat Feb. 7, 2015, 10a-3p, DC

Visionary Journals
Rebecca Wilkinson, MA, ATR-BC, LCPAT & Gioia Chilton, PhD, ATR-BC Saturday, February 7, 2015, 10:00 AM-3:00 PM $45
($55 for Continuing Education Credits*)

Smith Center for Healing and the Arts
1632 U Street, NW
Washington, DC 20009
202 483 8600

Journaling can be a fulfilling way to reflect on what’s going on in your life and a useful tool for reducing stress. This workshop demonstrates how imagery and writing can become a meaningful part of rejuvenation and healing. We will explore how journaling can be used to uncover new layers of self-discovery and inspiration, within a positive and supportive community.

Be sure to bring a “journal” or altered book to work in. This can be a traditional bound book such as a blank lined journal, a blank drawing book, a hand made book, or an altered book. It can also be non-traditional such as a deck of cards or index cards. We will have free used books to alter or blank journals to purchase. All other materials will be provided.

Snacks will be provided. We will have a short break for lunch—either bring a bag lunch or lunch is also available from healthy, reasonably priced restaurants in the neighborhood.

Objectives 1) Attendees will be able to list therapeutic benefits of writing and journaling.
Objectives 2) Attendees will be able to outline a vision/mission journaling exercise.
Objectives 3) Attendees will be able to list three strategies for combining journaling and artmaking techniques to increase wellbeing.

To register or for more information contact Smith Center by calling 202-483-8600 Visit www.smithcenter.org or email heal@smithcenter.org
1632 U Street NW, Washington DC | 20009
Metro accessible, Red & Green Lines

NBCC Provider #6327
*Smith Center is an NBCC Approved Continuing Education Provider an may offer NBCC approved clock hours for events and programs that meet NBCC requirements. Events and programs for which NBCC approved clock hours will be awarded are identified in the Smith Center calendar. Smith Center is solely responsible for all aspects of the program.