www.jcmh.org/wellness
303-425-0300
JeffersonCenter
With you in mind
Get up and Get Moving
Tai Chi for Healing
Building Better Boundaries
and much more...
www.jcmh.org/wellness
303-425-0300
2019 Spring ClassesApril • May • June
— Wellness Services at Jefferson Center —
HEALTHIER YOU!
Spring Into a
JeffersonCenter
With you in mind
Boundaries Whether we recognize them or not, we all have boundaries that guide our actions and reactions. Boundaries help us make decisions, build healthy relationships and allow us to say no when we need to.
When we set boundaries for ourselves based on the values that are important to us, we can be in control of the decisions we make that affect our day to day lives.
Here are some tips to help you begin setting your boundaries:
1. Practice Self-Awareness
Closely observe yourself, your actions, your reactions, and take note of areas where you notice you may need to focus your attention. What areas are causing you stress, draining your energy, out of line with your values, etc.?
Begin to focus on your priorities – what is most important to you in the coming days? Weeks? Months? Years? Your boundaries can begin to take shape based on the various priorities you have in your life.
2. Establish & Set Boundaries
If you are new to setting boundaries with others, this may come as a surprise to those around you. That is OK. Prepare others for the change, if you are comfortable, by keeping them in the loop of your newly implemented (or improved) boundaries. It is important to have the support from friends, family and colleagues when we are working on solidifying boundaries.
3. Breathe & Repeat
Setting healthy boundaries is a process. As with anything in life, the practice of a new habit takes time and energy to bring to success.
Be kind to yourself during the process, and know that you are taking steps in the right direction. Our boundary work may not create change overnight, but the continued practice will begin to shape your life the way you want it to be.
To learn more about setting boundaries in your life, join our “Building Better Boundaries” class on Thursdays.
BUILDING
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How do you (or will you) practice boundary setting in your day to day life?
www.jcmh.org/wellness | 303-425-0300
All classes for ages 15 and older
No Registration Required
$5 per class • Medicaid – Free
(unless otherwise noted)
Get Up and Get Movin’Learn easy ways to move into a more vibrant life of natural wellness! There will be positive support, safe low-impact aerobics, muscle- strengthening moves, music and fun! It will boost your mood, burn fat, build strong bones and improve your heart health.
Friday, 11:30 a.m. - 12:30 p.m.April 5, 12, 19, 26 May 3, 10, 24, 31 June 7, 14, 21, 28
Chloe Chatenever, MAUnion Square
Gentle Yoga Looking for a way to build strength, flexibility and balance – both physically and mentally? Searching for emotional peace of mind? Join us for this introductory yoga class where we will use physical poses, breath work, meditation, and reflection to bring our mind and body into union. This is an ongoing drop-in class and everyone is welcome to come at any time. Please note that this class is first come, first serve so arriving early and signing in at the front desk can help ensure your spot!
Friday, 1:00 - 2:00 p.m. April 12, 19May 3, 10, 17, 24, 31June 7, 14, 21, 28
Sarah Sheets, LPC, RYT Union Square
Yoga for Stress & AnxietyA number of studies have shown that yoga can help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being. Psychoeducation and useful methods to reduce stress levels such as mindful breathing, full body relaxation techniques, guided meditation, and restorative yoga postures will be utilized in this class. We will work to soothe the nervous system, bringing you back to a sense of clarity and calm.
Tuesday, 11:00 a.m. - 12:00 p.m.April 2, 16, 23, 30May 7
Ali Bullano, BS, E-RYT-500Independence
MIND + BODY
Taming the Anxious MindIf you find yourself burdened by worry, anxiety or panic, attend this popular wellness class! Gain insight and learn skills to help you more effectively manage your anxiety and unlock the secrets to living a more meaningful life. This is an ongoing drop-in class and everyone is welcome to join at any time.
Monday, 10:15 - 11:15 a.m. April 8, 15, 22, 29May 6, 13June 3, 10, 17, 24
Sarah Sheets, LPC, RYT Union Square
Tuesday, 10:30 - 11:30 a.m.April 2, 9, 16, 23, 30May 7, 14, 21, 28June 4, 11, 18, 25
Chloe Chatenever, MAWest Colfax
SELF-IMPROVEMENT
Yoga NidraDuring Yoga Nidra, you will enter a deeply restorative and relaxing state as you are guided through this healing meditative practice. Come reap the benefits of this practice and achieve a greater sense of balance in both mind and body.
Tuesday, 1:00 - 2:00 p.m. June 4, 11, 18, 25
Sarah Sheets, LPC, RYT Union Square
Tai Chi for HealingCombine mind and body movements to improve your overall wellness in the outdoors! Reduce stress, increase balance, improve pain management and increase immunity with slow and gentle movements.
Thursday, 10:00 – 11:00 a.m.June 6, 13, 20, 27
Erik Henriksen, BSUnion Square Park (Meet in Union Square lobby)
www.jcmh.org/wellness | 303-425-0300
Letting Go of AngerEveryone gets angry, but sometimes the behavior we engage in when we feel angry can get us in trouble. If you’ve tried to control problem anger before with little success, this class can help. Using concepts from Acceptance & Commitment Therapy, you will learn techniques to help you let go of your anger and begin living life to the fullest.
Thursday, 11:00 a.m. - 12:00 p.m. May 2, 9, 16, 23
Sarah Sheets, LPC, RYT Union Square
Wednesday, 1:30 - 2:30 p.m.June 5, 12, 19, 26
Chloe Chatenever, MAWest Colfax Building Better BoundariesHealthy boundaries are essential for balanced relationships. This class will help you set limits with family, friends and coworkers so you can effectively protect your time and energy. Join us to practice these new skills in a supportive environment.
Thursday, 1:00 - 2:00 p.m.April 4, 11, 18, 25May 2, 9, 23, 30June 6, 13, 20, 27
Chloe Chatenever, MAUnion Square
Healing the Whole SelfTrauma impacts each of us differently. Do you experience difficulty with concentration, anxiety, shame, sadness, feeling disconnected or numb? In this 5 week class you can learn the unique way that trauma impacts you and new skills that will support you in your healing.
Tuesday, 1:00 - 2:00 p.m. April 9, 16, 23, 30 May 7
Sarah Sheets, LPC, RYT Union Square
Radical AcceptanceRadical acceptance means that you accept something completely, without judging it. It is about acknowledging reality – not liking it or contesting it. Once you acknowledge what’s really happening in your life, you can change it or start to heal. Come to this class and walk away with tools to help you realize that life is worth living even with painful events in it.
Wednesday, 10:30 - 11:30 a.m.April 3, 10, 24May 1, 8
Ali Bullano, BS, RYTUnion Square
Boosting Self-EsteemHow you think and feel about yourself impacts how you live your life, the choices you make, and how you relate to other people. This class will give you the tools to start being more kind to yourself, celebrate your strengths, and treat yourself with respect.
Wednesday, 1:30 - 2:30 p.m.April 3, 10, 17, 24
Chloe Chatenever, MAWest Colfax
Wednesday, 10:30 a.m. - 11:30 a.m. June 5, 12, 19, 26
Sarah Sheets, LPC, RYT Union Square Living CourageouslySometimes it feels like an act of courage just to be ourselves, but learning how to be vulnerable can be very rewarding. Based on Brene Brown’s work, this class will help you explore why it can feel difficult to share your true self with others. We hope you walk away empowered to cultivate the courage to lead the life you want.
Wednesday, 1:30 - 2:30 p.m.May 1, 8, 15, 22, 29
Chloe Chatenever, MAUnion Square Mindful Self-CompassionAre you a lot kinder to others than you are to yourself? Do you struggle with accepting and supporting yourself? Could you use more self-compassion? If so, this class is for you. Self-compassion can be defined as learning to treat yourself the way you would treat a good friend when they suffer, fall short or fail in some way. This class combines the skills of mindfulness and self-compassion to enhance your capacity for emotional wellbeing.
Monday, 1:00 - 2:00 p.m.April 1, 8, 22, 29May 6
Ali Bullano, BS, RYTUnion Square Mindfulness 101Are you feeling stressed, distracted, anxious or just curious? Mindfulness may be the class for you! Come learn the basics of mindfulness and the benefits of becoming present-focused. This class will add coping skills to your tool belt for daily use.
Wednesday, 12:00 - 1:00 p.m. April 3, 10, 24
Rayna Quimby, BAUnion Square
www.jcmh.org/wellness | 303-425-0300
Sarah is a Wellness Clinician at Jefferson Center where she provides a variety of services including wellness classes and groups, wellness coaching and individual therapy. She earned her Master’s degree in Clinical Psychology with a Counseling Specialization from The Chicago School of Professional Psychology. In addition to being a Licensed Professional Counselor, Sarah is also a yoga teacher and has obtained specialized training in using yoga to enhance mental health treatment in areas such as trauma, anxiety and depression.
Sarah Sheets, MA, LPC, RYT
Sarah believes in using a holistic
approach in her role as a Wellness
Clinician and thus incorporates mind
and body based interventions when
providing services at Jefferson Center
in order to assist clients in achieving
optimal health and happiness.
Taming DepressionDepression can be an overwhelming and isolating experience. This class will allow you to gain insight into your depression, learn techniques to effectively manage it with the overall goal of helping you connect with your values to live a meaningful life.
Wednesday, 12:00 - 1:00 p.m.May 1, 8, 15, 22, 29
Rayna Quimby, BAUnion Square
Resiliency 101 Resiliency is the capacity to come well with times of adversity or hardship such as trauma or a painful experience. Learn tools to bounce back from life’s inevitable problems and become stronger by turning adversity into action.
Tuesday, 11:00 – 12:00 p.m.June 4, 11, 18, 25
Erik Henriksen, BSUnion Square
Power of Habits Using Charles Duhigg’s book as a guide, we’ll look at why habits exist and how they can be changed. The key to exercising regularly, losing weight, being more productive, and achieving success involves understanding how habits work. By harnessing this new science we can transform our businesses, our communities and our lives.
Wednesday, 1:00 – 2:00 p.m.June 5, 12, 19, 26
Erik Henriksen, BSUnion Square
MEET THE WELLNESS TEAM
www.jcmh.org/wellness | 303-425-0300
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Taming the Anxious Mind10:15 - 11:15 a.m. (US)Mindful Self-Compassion1:00 - 2:00 p.m. (US)
Taming the Anxious Mind 10:30 – 11:30 a.m. (WC)Yoga for Stress & Anxiety 11:00 a.m. - 12:00 p.m. (IND) Healing the Whole Self 1:00 - 2:00 p.m. (US)
Radical Acceptance10:30 - 11:30 a.m. (US)Taming Depression12:00 - 1:00 p.m. (US) Living Courageously 1:30 - 2:30 p.m. (US)1:30 - 2:30 p.m. (US)
Get Up & Get Movin’11:30 a.m. - 12:30 p.m. (US)Gentle Yoga1:00 - 2:00 p.m. (US)
Taming the Anxious Mind10:15 - 11:15 a.m. (US)
Taming the Anxious Mind 10:30 – 11:30 a.m. (WC)
Taming Depression12:00 - 1:00 p.m. (US) Living Courageously1:30 - 2:30 p.m. (US)
Letting Go of Anger11:00 a.m. - 12:00 p.m. (US)
Gentle Yoga1:00 - 2:00 p.m. (US)
Taming the Anxious Mind 10:30 – 11:30 a.m. (WC)
Taming Depression 12:00 - 1:00 p.m. (US)Living Courageously 1:30 - 2:30 p.m. (US)
Letting Go of Anger 11:00 a.m. - 12:00 p.m. (US)Building Better Boundaries 1:00 - 2:00 p.m. (US)
Get Up & Get Movin’ 11:30 a.m. - 12:30 p.m. (US)Gentle Yoga 1:00 - 2:00 p.m. (US)
Taming the Anxious Mind 10:30 – 11:30 a.m. (WC)
Taming Depression 12:00 - 1:00 p.m. (US) Living Courageously 1:30 - 2:30 p.m. (US)
Building Better Boundaries 1:00 - 2:00 p.m. (US)
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27 28 29 30 31
MAY
MONDAY TUESDAY WEDNESDAYRadical Acceptance 10:30 - 11:30 a.m. (US)Mindfulness 101 12:00 - 1:00 p.m. (US) Boosting Self-Esteem 1:30 - 2:30 p.m. (WC)
THURSDAYBuilding Better Boundaries 1:00 - 2:00 p.m. (US)
FRIDAYGet Up & Get Movin’11:30 a.m. - 12:30 p.m. (US)
Taming the Anxious Mind 10:15 - 11:15 a.m. (US)Mindful Self-Compassion 1:00 - 2:00 p.m. (US)
Taming the Anxious Mind 10:30 - 11:30 a.m. (WC)Healing the Whole Self 1:00 - 2:00 p.m. (US)
Radical Acceptance 10:30 - 11:30 a.m. (US)Mindfulness 101 12:00 - 1:00 p.m. (US) Boosting Self-Esteem 1:30 - 2:30 p.m. (WC)
Building Better Boundaries 1:00 - 2:00 p.m. (US)
Get Up & Get Movin’ 11:30 a.m. - 12:30 p.m. (US)Gentle Yoga 1:00 - 2:00 p.m. (US)
Taming the Anxious Mind 10:15 - 11:15 a.m. (US)
Taming the Anxious Mind 10:30 - 11:30 a.m. (WC)Yoga for Stress & Anxiety 11:00 a.m. - 12:00 p.m. (IND)Healing the Whole Self 1:00 - 2:00 p.m. (US)
Boosting Self-Esteem 1:30 - 2:30 p.m. (WC)
Building Better Boundaries 1:00 - 2:00 p.m. (US)
Get Up & Get Movin’ 11:30 a.m. - 12:30 p.m. (US)Gentle Yoga 1:00 - 2:00 p.m. (US)
Jefferson Center Closed
Taming the Anxious Mind 10:30 - 11:30 a.m. (WC)Yoga for Stress & Anxiety 11:00 a.m. - 12:00 p.m. (IND)Healing the Whole Self 1:00 - 2:00 p.m. (US)
Radical Acceptance 10:30 - 11:30 a.m. (US)Mindfulness 101 12:00 - 1:00 p.m. (US) Boosting Self-Esteem 1:30 - 2:30 p.m. (WC)
Building Better Boundaries 1:00 - 2:00 p.m. (US)
Get Up & Get Movin’ 11:30 a.m. - 12:30 p.m. (US)
Taming the Anxious Mind 10:15 - 11:15 a.m. (US)Mindful Self-Compassion 1:00 - 2:00 p.m. (US)
Taming the Anxious Mind 10:30 - 11:30 a.m. (WC)Yoga for Stress & Anxiety 11:00 a.m. - 12:00 p.m. (IND)Healing the Whole Self 1:00 - 2:00 p.m. (US)
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APRIL
Mindful Self-Compassion1:00 - 2:00 p.m. (US)
Taming the Anxious Mind10:30 - 11:30 a.m. (WC)Yoga for Stress & Anxiety11:00 a.m. - 12:00 p.m. (IND)
Taming the Anxious Mind 10:15 - 11:15 a.m. (US)Mindful Self-Compassion 1:00 - 2:00 p.m. (US)
Letting Go of Anger11:00 a.m. - 12:00 p.m. (US)Building Better Boundaries1:00 - 2:00 p.m. (US)
Radical Acceptance10:30 - 11:30 a.m. (US)Taming Depression12:00 - 1:00 p.m. (US) Living Courageously1:30 - 2:30 p.m. (US)
Get Up & Get Movin’11:30am-12:30pm (US)Gentle Yoga1:00-2:00pm (US)
Class Locations IND Independence 4851 Independence St., Wheat Ridge US Union Square 12055 W. 2nd Place, LakewoodWC West Colfax 9485 W. Colfax Ave., LakewoodJP Jefferson Plaza 3595 S. Teller St., Lakewood
Get Up & Get Movin’11:30 a.m. - 12:30 p.m. (US)Gentle Yoga1:00 - 2:00 p.m. (US)1:30 - 2:30 p.m. (US)
Letting Go of Anger11:00 a.m. - 12:00 p.m. (US)Building Better Boundaries1:00 - 2:00 p.m. (US)
No Classes
www.jcmh.org/wellness | 303-425-0300
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LIST THE CLASSES YOU PLAN TO ATTEND OVER THE NEXT THREE MONTHS
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Taming the Anxious Mind10:15 - 11:15 a.m. (US)
Taming the Anxious Mind 10:30 - 11:30 a.m. (WC)Resiliency 10111:00 a.m. - 12:00 p.m. (US)Yoga Nidra 1:00 - 2:00 p.m. (US)
Boosting Self-Esteem 10:30 - 11:30 a.m. (US)Power of Habits1:00 - 2:00 p.m. (US)Letting Go of Anger1:30 - 2:30 p.m. (WC)
Tai Chi for Healing 10:00 - 11:00 a.m. (US) Building Better Boundaries 1:00 - 2:00 p.m. (US)
Get Up & Get Movin’11:30 a.m. - 12:30 p.m. (US)Gentle Yoga1:00 - 2:00 p.m. (US)
Get Up & Get Movin’11:30 a.m. - 12:30 p.m. (US)Gentle Yoga1:00 - 2:00 p.m. (US)
Taming the Anxious Mind10:15 - 11:15 a.m. (US)
Taming the Anxious Mind 10:30 - 11:30 a.m. (WC)Resiliency 10111:00 a.m. - 12:00 p.m. (US)Yoga Nidra 1:00 - 2:00 p.m. (US)
Boosting Self-Esteem 10:30 - 11:30 a.m. (US)Power of Habits1:00 - 2:00 p.m. (US)Letting Go of Anger1:30 - 2:30 p.m. (WC)
Tai Chi for Healing 10:00 - 11:00 a.m. (US) Building Better Boundaries 1:00 - 2:00 p.m. (US)
Get Up & Get Movin’11:30 a.m. - 12:30 p.m. (US)Gentle Yoga1:00 - 2:00 p.m. (US)
Taming the Anxious Mind10:15 - 11:15 a.m. (US)
Taming the Anxious Mind 10:30 - 11:30 a.m. (WC)Resiliency 10111:00 a.m. - 12:00 p.m. (US)Yoga Nidra 1:00 - 2:00 p.m. (US)
Boosting Self-Esteem 10:30 - 11:30 a.m. (US)Power of Habits1:00 - 2:00 p.m. (US)Letting Go of Anger 1:30 - 2:30 p.m. (WC)
Tai Chi for Healing10:00 - 11:00 a.m. (US)Building Better Boundaries 1:00 - 2:00 p.m. (US)
Get Up & Get Movin’11:30 a.m. - 12:30 p.m. (US)Gentle Yoga1:00 - 2:00 p.m. (US)
7
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17 18 19 20 21
24 25 26 27 28
JUNE
Set your wellness intentions
6543
Tai Chi for Healing10:00 - 11:00 a.m. (US)Building Better Boundaries1:00 - 2:00 p.m. (US)
Boosting Self-Esteem 10:30 - 11:30 a.m. (US)Power of Habits1:00 - 2:00 p.m. (US)Letting Go of Anger1:30 - 2:30 p.m. (WC)
Taming the Anxious Mind10:30 - 11:30 a.m. (WC)Resiliency 10111:00 a.m. - 12:00 p.m. (US)Yoga Nidra1:00 - 2:00 p.m. (US)
Taming the Anxious Mind10:15 - 11:15 a.m. (US)
www.jcmh.org/wellness | 303-425-0300
At Jefferson Center, we recognize the link between emotional and physical wellbeing. Our wellness services offer both conventional and holistic alternatives that build on your unique strengths and interests, and help improve your total health – mind and body!
Wellness Services
Each quarter, we offer a variety of rotating wellness classes to meet your needs. Topics covered include managing anxiety and depression, improving your eating and exercise habits, learning self-compassion and building confidence.
Our health coaching program can help you improve your overall wellness in 12 convenient sessions. Your coach will meet with you in person and by phone to create a personalized plan tailored to you and your family’s lifestyle. Health goals may include managing blood pressure, proper diet/nutrition, exercising regularly, reducing or quitting tobacco use and managing stress levels. For more information or to get started today, contact Kimberly Bertelsen at 303-432-5341.
We offer an array of private classes for organizations to support their employees’ whole health on the job.
Interested in bringingWellness to Work?
To learn more about our offerings please email [email protected].
CLASS LOCATIONS:
JeffersonCenter
With you in mind
Independence (IND) 4851 Independence St. Wheat Ridge, CO
Union Square (US) 12055 W. 2nd Place Lakewood, CO
West Colfax (WC) 9485 W. Colfax Ave. Lakewood, CO
Jefferson Plaza (JP) 3595 S. Teller St. Lakewood, CO
TAKE A CLASS
CONSULT A COACH
www.jcmh.org/wellness | 303-425-0300
