July’s 5 Hot Topics, article links, from my website @ authenticallyu.org

This month’s hot topics; please tell me what you think!!

Check out the 5 Hot Topic articles of the month!  Click to read.  Visit this page regularly, @ http://www.authenticallyu.org, to find links to new articles that will keep you informed and engaged.

Learning from failure can increase your chances for future success…
Learning to understand your reactions to situations can help with irrational guilt…
Learning your own success equation to take healthy risks in life…
In this day and age, is it stress or is it resentment that you are feeling…
Developing easy ways to stay focused on the present moment and how beneficial it is…

Take a deep breath in and out and think about, or make a list, of what you are grateful for….

Do you feel grateful everyday for you, your family, and your friends in your life?  Do you acknowledge this?  I just took a deep breath in and out and had this overwhelming feeling of feeling grateful for everything unmaterialistic in my life that I soooo appreciate.

Sometimes people go through the motions of the day and don’t ever stop to think of all the good they have in their life and all the good that is in them.  Stop to think right now of all the things you may take for granted that gives you support and comfort.  Instead of thinking what you don’t have or what’s wrong, spin that around and think about what you do have and what is right.  If you still feel you don’t have anything to be grateful for than create it. Everyone deserves to be happy and to feel grateful for themselves and any people in their lives that mean something to them.  Telling others how much you love them and being mindful to their feelings can be so meaningful to all involved.  You never know for sure what tomorrow will bring and telling your love ones how much you care today could be priceless tomorrow.

Welcome All- Come get inspired and inspire others!


Authentically U Counseling, LLC


I’m a very enthusiastic person and clinical therapist who often believes in others before they believe in themselves.  I’m very passionate about helping others find their authentic self.  I will have inspirational blogs and conversations here I hope you chime in on.  I enjoy learning from my clients who I am always inspired by.  Please tell me if there are any topics you want to discuss here.   Please see my website @ authenticallyu.org and my facebook page @ AUTHENTICALLYU!

Did I mention I have a wonderful, very experiential clinical practice in Maryland & I’m taking new clients?!!  If you’re interested in growing and have things you want to work on, would like to learn how to meditate, to finding your authentic self, would like to become unstuck, want to learn to get along with others, would like to be more accepting of yourself, want to practice stress or anger management techniques, or learn how to become mindfully resilient to stress or trauma related disorders as you understand and cleanse your mind/body connection to anything, then please give me a call.  Hope to hear from you soon!  It’s never too late to rewrite your story and go down a different path on your journey.

Marilyn Spenadel, MS, LGPC
Mental Health Therapist
(240) 426-8366

Top Ten Ways to Live Authentically and to live from the inside out!

                        My clients create an AUTHENTICALLY U Vision Board:

                  Seeing your vision daily will propel you to reach your goals faster

On the left side they put quotes, affirmations, and a collage of what makes them who they are, inspires them, and what excites them to get out of bed in the morning.  On the right side they do the same with their goals.  The concept is the left side, their AUTHENTIC SELF, should spill into their right side.  One’s true self should be nurtured daily on one’s life’s journey.

Marilyn Spenadel, MS, LGPC
Authentically U Counseling, LLC
(240) 426-8344

1. Know your purpose
Are you wandering through life with little direction—hoping that you’ll find happiness, health and prosperity? Identify your life purpose or mission statement, and you’ll have your own unique compass that will lead you to your true north every time.
2. Know your values
What do you value most? Make a list of your top 5 values. Some examples are security, freedom, family, spiritual development, learning. As you set your goals for 2011—check your goals against your values. If the goal doesn’t align with any of your top five values, you may want to reconsider it or revise it.
3. Know your needs
Unmet needs can keep you from living authentically. Take care of yourself. Do you have a need to be acknowledged, to be right, to be in control, to be loved? List your top four needs and get them met!
4. Know your passions
Honor those things that make your heart sing. Whatever it is, do more of it.

5. Live from the inside out!!
Increase your awareness of your inner wisdom by regularly reflecting in silence. Commune with nature. Breathe deeply to quiet your distracted mind.

6. Honor your strengths
What are your positive traits? What special talents do you have? List three—if you get stuck, ask those closest to you to help identify these. Are you imaginative, witty, good with your hands? Find ways to express your authentic self through your strengths.

7. Take time to play
Give yourself time to recharge doing things you love to do or by just doing nothing.

8. Be aware of your self-talk
Are you blocking your potential? Check out your first thoughts when you wake tomorrow. Are they supportive, encouraging or positive? Choose the kind of chatter that goes on in your mind. Become aware of the negative messages you give yourself. Gently catch them, and turn them into positive affirmations.

9. Surround yourself with inspiration
Keep a success journal. Write down your four or five greatest strengths and post them where you can see them. On the last Friday of each month, write down all your accomplishments, both big and small.

10. Serve others
When you live authentically, you may find that you develop an interconnected sense of being. When you are true to who you are, living your purpose and giving of your talents to the world around you, you give back in service what you came to share with others—your spirit—your essence.

Ann Ronan, Ph.D., Certified Career Coach 

It’s your choice to be happy everyday; is your cup running over?

If you don’t usually wake up happy you still can mindfully change your perception since your thoughts and feelings can be changed anytime you choose to.  You have the power to change your feelings, which comes from YOUR THOUGTHS, and you don’t have to be a reflection of other’s feelings or mistaken beliefs about you.  Often other’s mistaken beliefs of you are a reflection of themselves.  If they have low self-esteem then they can’t give you much encouragement can they?  I will have more blogs on how to shift your negative, mistaken beliefs to positive.

Back to deciding you will be happy; you can wake up and decide, from 1-10, how happy you will be today and try to mindfully be this every day.  Some people don’t realize that happiness can be a choice they make to be every day.  Your thoughts and feelings come and go and can be changed.  You are in charge of your destiny since you are your thoughts.  Today you can be more positive thoughts, then more positive feelings, and learn to believe in yourself, in your authentic self.  Isn’t life too short not to be happy every day?

See more discussions on my website @ authenticallyu.org.  BREATHE, FOCUS, GROW!                           You are your thoughts; why not make yours positive……

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