Ellie Otteson, LPC, RYT200 is…
…A Licensed Professional Counselor: Ellie counsels women, men, adolescents, and professionals from all walks of life. She is committed to the well-being of her clients and dedicated to helping them meet their unique individual life and wellness goals as they optimize their personal satisfaction in life. As a coach, Ellie specializes in the art of positive living.
…A Registered Yoga Teacher: Ellie is a certified yoga instructor, registered with the Yoga Alliance at the 200 hour level. She is currently teaching at the Yoga Loft in Willmar, MN and Genesis Salon and Enso Spa in Hutchinson, MN.
…A DONA-trained birth doula: Ellie is a DONA-trained birth doula. She is enthusiastic about childbirth, and passionate about supporting expecting women and their families.
November 26th, 2013
With the holiday season upon us, many of us will find ourselves caught up on a cycle of overabundance, or the state of having “too much”. More than we need, more than we can use, more than we can process. Overabundance is the cup that floweth over.
While it certainly is a blessing to have enough, it seems that we have become a culture of excess. And strangely, this can be taxing, as it creates stress, drains us of our precious resources, and shifts our focus from gratitude to greed.
As you reflect on your Thanksgiving celebration and look forward to the festivities of Christmas and the New Year, consider the following areas of overabundance and how they affect your life.
Overabundance of food: Eating, drinking, and merry-making is undoubtedly a central and very pleasurable part of celebrating the holidays. As such, it is also one area in which overindulgence is common, nearly expected, and quite often, regretted. So as you partake in the merry-making this year, remember to be mindful of your internal cues, rather than relying only on the external.
Overabundance of gifts: The cycle of giving and receiving can be overwhelming, especially when the act of giving is overshadowed by the quantity of “stuff” being received. To break this cycle, do not hesitate to give on a smaller, yet just as meaningful, scale.
Overabundance of socializing: This time of year is certainly one to be celebrated, however, it is not uncommon that we find ourselves attending social functions because we feel that we “must”. This is often caused by a sense of obligation, the expectations of others, or the fear of missing out. And while there is nothing wrong with joining in on the festivities, it is also okay to graciously decline invitations, to rest, and be still.
Overabundance of relationship stress: Family, dear friends, and loved ones often take center stage this time of year, and this is for good reason. However, because we are so busy during the holiday season, we often do not have time to work on our relationships and thus perpetuate strained interactions with those we love most. During this time, remember to be gentle and forgiving with yourself and others.
Overabundance of tradition: Remember that just because you have “always done it this way” does not mean that you have to keep doing it this way if it no longer fits. In these situations, do not be afraid to break free from the old to embrace something new.
Overabundance of group-thought: To avoid mindless consumption and overabundance, be mindful of the impact that collective thinking can have on your well-being. During this holiday season, take time to reconnect with yourself, your loved ones, and that which gives your life meaning.
As you step away from overabundance during this holiday season, you will likely discover that it is a process. A process that involves both tuning into yourself and tuning out of that which no longer serves you. Of letting go of the old so that you may embrace the new. And most importantly, it involves embracing an attitude of gratitude and feeling satisfied and fulfilled with having enough.
Ellie Holbrook Otteson, MA, LPC, RYT200
Willmar, MN 56201
November 13th, 2013
With the dawn of the holiday season nearly upon us, I am reminded daily that it really is one of the most wonderful times of year.
It is also one of the most stressful. As such, I thought I might share a handful of reminders that I have been given to maintain some modicum of mental and emotional balance during an otherwise potentially stressful time:
Do not lose sight of what truly matters. Your definition of what truly matters is your compass. It will help you remember that petty things do not, in fact, signify the end of the world, and it will redirect you to what is truly important to you.
It is okay to be alone. When you find yourself cocooning, remember that it is okay to pull back from the world, to take rest, to re-evaluate, and to take time. Quite often, this quality time with yourself, this time of hiatus, is also a time of healing, restoration, and growth.
You are not always in control. Recall the Serenity Prayer. Whether we like it or not, we are not always in control. It is during these times that we are best served to “let it go” so that we may instead “let it come”.
What other people think is irrelevant. Of course, we want people to think of well of us. And this is okay, because it means that we care. Yet, the truth of the matter is that we simply cannot please everyone and their opinions are their business, not ours.
Do not give up. And, do not confuse “giving up” with letting go or surrendering to something greater.
You need not know all the answers, all the time. Quite often, not knowing what to do means that it is not time to do anything at all. So, live the questions and learn to embrace uncertainty, as uncertainty is certainly part of life.
You are enough. You are. And so is all that you do.
Be here. Now. Stay present. This is hard, as we have a tendency to relive the past and lean into the future. Yet, doing so changes nothing about what has been, nor does it control what will be.
Your feelings will not kill you. Despite what it feels like, feelings are fleeting. Just as joy does not last forever, neither does heartbreak. Find the strength to ride the wave, and you will find that you can endure anything.
You are human. Therefore, give yourself credit for your triumphs, and forgive yourself for your short comings. You will have many of both, so rather than clinging to them and tearing yourself down, build yourself up, and embrace everything about this moment right here, right now.
October 29th, 2013
Every now and then, I have to remind myself that it is okay to let go and do nothing. That it is okay to sit in silence and just breathe. To be okay with the fact that I cannot always make sense of my thoughts and feelings, and accept the experience of being uncertain about what it is I should do next. And while these moments may certainly be uncomfortable for me, I do take comfort in knowing that I do not have to have it all figured out just yet. That decisions need not be made at all times, and that I can take the time I require to listen to myself and sort through my thoughts and feelings. To pause and reflect on who and where I am, at this time, and just be in that moment, living, and breathing through it.
Sometimes the best advice that we can give ourselves is to just breathe through the moment that we are, inhaling the good and exhaling the bad. It is quite similar to taking a much needed pause that I have referenced so many times before. Remembering to “just breathe” helps us center our minds and our hearts while also encouraging the body to relax. Research has proven time and time again that the power of the breath has calming and healing properties, much as it does in yoga and other mindfulness practices. And while it might not exactly cure what ails us (though some say that it does), it certainly does help us bring our awareness back to where we are, and what we are experiencing in that present moment.
Mindfully breathing, especially during times of stress, helps turn our awareness into ourselves, slowing our minds, relaxing our bodies, and encouraging them to become one. Taking a moment to breathe, center our minds, and synchronize our bodies is truly mindfulness at its best. It is mindful because it forces us to let go of the noise inside of our heads and bring our awareness to what is going on right now. As we do so, we must let go of what has gone on in the past, no matter how recent, and ignore our thoughts about the future, no matter how near.
Simply stated, we have no choice but to take our minds off of everything except our most immediate experiences as they occur. In essence, as we breathe and turn our awareness inward, we are able to mindfully experience our most immediate internal and external happenings, and open ourselves to clarity, self-awareness, and peace.
So today, if you do nothing else for yourself, at the very least, remember to breathe. Inhale the good. Exhale the bad. Resist the urge to do, and instead, allow yourself to just be.
Ellie Holbrook Otteson, MA, LPC
October 16th, 2013
We have all heard the saying, “All that we are is a result of what we have thought”, and in my experience, this statement seems to be true. And, on a similar vein, so does the quote, “Change your thoughts, and you change your world.”
Whether this is true for everyone or not, I do like the idea that we have control over our thoughts, and therefore our lives. That at any given moment, we can change how we relate to our circumstances, the world around us, and perhaps most importantly, ourselves, by changing the way that we think.
The following list was taken from an article I recently read that challenged readers to change the way they reflect upon their experiences. The article asserts that the questions we ask ourselves each day greatly influences the type of people we are. So, rather than asking such questions as, How can I earn more money? What’s wrong with me? or Am I good enough?, the article suggests the following inquiries:
What did I learn? Each and every day, we are presented with numerous opportunities to learn. Embrace them for what they are and be grateful for the resulting growth.
Who did I love? Love brings out the best in who we are as well as in those we love. As such, it is the greatest gift as well as the greatest reward that we will ever give or receive.
How was I vulnerable? While being vulnerable is certainly uncomfortable, it is truly transformative. It is about being authentic, allowing yourself to be deeply seen, and taking risks that have invaluable rewards.
What am I grateful for? The attitude of gratitude reminds us that we have enough, and, just as importantly, that we are enough.
Who did I listen to? As you well know, we all just need an ear sometimes. No fixing. No advice. No anything besides opening up to share our stories, whatever they may be. Give this gift to someone else and lend an ear.
How was I challenged? Be careful not to equate challenge with struggle, and bear in mind that challenging experiences are often ripe with valuable life lessons.
What made me laugh? Embrace humor. Be tickled. And, lighten up, for laughter is important.
Who did I connect with? Connection is the energy that is created between people when they feel understood and valued. Connection is important, as it provides us with a sense of a belonging, and it serves as a reminder that we are never alone.
How did I grow? Each and every day provides us with opportunities for growth. Appreciate these moments for what they are, and be content with your progress, no matter how big or how small.
What did I share? Never underestimate your ability to make a difference. Know that you have gifts to offer the world, and do not be afraid to let your light shine.
Ellie Holbrook Otteson, MA, LPC, RYT200
October 8th, 2013
Lighthouse Counseling, Ltd
Specializing in the building of strong marriages and healthy families
Women’s Supportive Therapy Group
The Women’s Supportive Therapy Group is a 8- week group for women who struggle with depression, anxiety and stress management, self-esteem, body image and food relationship issues, intimacy concerns, and other issues unique to women.
To register for the Women’s Supportive Therapy Group or obtain additional information regarding times and dates, issues addressed, insurance coverage and costs:
Or email Ellie at firstname.lastname@example.org
The Women’s Supportive Therapy Group will meet twice per month, for 8 sessions, beginning November 19th, 2013 at 6.00pm. The group will continue to meet the 1st and 3rd Tuesday of each month, as schedules allow, at Lighthouse Counseling, Ltd in Willmar.
Group Facilitator: Ellie Holbrook Otteson, MA, LPC of Lighthouse Counseling, Ltd
Ellie takes a holistic approach to positive living. She strives to help individuals feel balanced and fulfilled by assisting clients as they identify personal goals and objectives, develop practical and blended solutions, and implement strategies that will enhance performance, awareness, and life satisfaction.
Ellie also encourages and facilitates self-discovery and awareness, insight, intrapersonal growth, and increased personal fulfillment, while supporting her clients and helping them evaluate their individual experiences and progression.
Ellie is dedicated to providing competent, confidential, and ethical care to every individual she encounters. For more information about Ellie and Lighthouse Counseling, Ltd, please visit www.lighthousecounseling.com
October 2nd, 2013
p style=”text-align: justify;”>Not long ago I had a very enlightening conversation that I have found myself revisiting from time to time. I do not revisit this conversation because it was a particularly pleasant experience; rather, it was quite the contrary: this conversation was somewhat hurtful and most definitely humbling. Yet, as uncomfortable as it was for me, this conversation was also a positive and insightful experience, because several insightful observations had been brought to my attention that I had not otherwise made on my own. And even while this insight came as somewhat of a jolt to me, it was illuminating nonetheless.
Without getting into the particulars of the conversation, I will suffice it to say that I learned several important things about myself as a result of that uncomfortable exchange. This conversation opened my eyes to patterns in my life that I had been unintentionally, yet actively, perpetuating. I suddenly became more aware of certain bad habits that I have had and the impact they have on my life. And as a result of this awareness, I was also able to finally see the solution to certain problems that have been otherwise quite difficult for me to resolve.
So, even while this conversation was somewhat unpleasant for me, it really was a positive and important experience because of the awareness and potential growth that I had gained as a result.
And so it seems to go for many of us, does it not? Sometimes, it seems, life has a way of holding up a mirror for us to gaze into. And sometimes, looking at ourselves in such a way can be a difficult thing to do, because we may not like everything that we see. We may be startled by a sudden awareness that we had not had before. We may realize that there are hard truths that we must accept and own up to, and doing so is not easy, for there is nothing easy about admitting that we are, quite often, our biggest problem. If you are anything like me, your natural tendency would have been to resist this process and instead become defensive. To explain or excuse yourself. To shut down, to guard your heart, and protect your ego. Yet, if you are able to resist these temptations and instead gaze into that reflection of yourself, and ask yourself what is to be learned, you will grow and you will evolve. Because as difficult, uncomfortable, or unsettling as these experiences may be, they are quite valuable to us, for what we learn about ourselves during these times serve as an important reminder that while we may in fact be our own problem, we are also our solution to our problems.
Ellie Holbrook Otteson, MA, LPC
September 18th, 2013
With autumn settling in, many of us have already begun to experience the shift of energy that seems to accompany the beginning of each school year and its impending activities. We naturally transition into another season of life, preparing ourselves for the school year of ahead of us, and the change of pace that it reintroduces into our lives.
As adults, it is our job to ensure that things are taken care of, and this time of year has a way of lengthening an already lengthy to do list, and we may get caught up in this shift of energy as we tend to such things as schedule changes, increased responsibilities, and preparations for the months ahead. And as we get caught up in these finer details of life, it can be easy to allow other key things fall to the wayside, such as the emotions, experiences, and stressors that accompany this time of year for adults and children alike. There is a tendency to become distracted by the details of packing lunches and backpacks, getting to and from school and after-school activities, and doing homework at night, and overlook the feelings that students may be struggling with as they complete these day-to-day tasks. We may not realize that a youngster may have a hard time with their peers, or that a freshman is struggling to fit in. Or we may get swept up by the excitement of senior year, and overlook the anxiety involved with graduating. Likewise, we may assume that college students are prepared for the reality they are about to encounter, and perhaps most often, we might forget that parents of school-aged children and empty-nesters may struggle to handle the adjustment with ease.
As most of us know, true school readiness is much more than school supplies and basic skills. Of course it is true that academic performance and effort is important in school, but school is so much more than classwork, assignments, concentration, and organization. In addition to these skills, our children must also feel supported by their parents and their teachers. They must have food in their bellies, adequate sleep, and the ability to manage their emotions. They must feel a sense of belonging amongst their peers and be able to work in teams. They must have at least some budding sense of self, problem-solving skills, and perspective. Similarly, they must be equipped with coping skills, stress management techniques, and resilience.
Unfortunately, though, it is all too easy to overlook the importance of such survival skills. Or perhaps more commonly, such skills are difficult to teach and are therefore not adequately addressed when they may be needed most. Because of this, these intangible assets often fall lower on our list of priorities than they really should. And while it is admittedly difficult for parents to instill such traits in our children and feel confident in their ability to do so, it is paramount to their well-being, happiness, and success.
This fall, I encourage you to continue to take extra care as you prepare your children for this school year. As you tend to the preparations and details of school readiness, ensure that you also tend to the full spectrum of your child’s needs. Remember that as a part of a greater system, collaboration is crucial. Check in with young ones regularly, encourage them to express their concerns, remain involved in their lives, and support them as they embark on this year’s journey.
Ellie Holbrook Otteson, MA, LPC
August 28th, 2013
Quite often, we tend to think that peace may be obtained by adding certain things into our lives. However, it has been my experience, that the act of letting go is equally important. The following list originated from the article entitled, “Eight Things You Must Give Up To Find Peace”, and it describes eight essential things that must be given up in order to manifest peace in one’s life.
1. Past regrets and excuses.
As most of us well know, we cannot always choose what happens to us. But, we do have the power to choose how we relate to our circumstances and what we choose to do about them. Quite similarly, we also have the choice to forgive ourselves for our misgivings and refuse to define ourselves by the things we have done, or left unfinished.
2. The desire to have all the answers.
Learning to accept the unknown in life is a profound lesson, indeed, as uncertainty can be rather frightening. On the other hand, however, uncertainty can also be quite liberating because it means the possibilities are endless.
3. The false hope of a pain-free life.
As I am sure you have heard many times, pain is an inevitable part of life, and it comes in many shapes and sizes. Pain accompanies the good in life, just as often as it does the bad. Pain is for the living only, and as long as we are living, we are bound to encounter it now and then. And despite what many of us tend to think, this is a good thing, as pain signifies that our receptors to the world are working. And it signifies that we are indeed alive and interacting with the beautiful world around us.
4. Ties to insensitive people.
People are extremely difficult to change, and based on my experiences, they rarely do as a result of the efforts of someone else. So, rather than attempting to change people and creating space for hard feelings, opt to invest your energies into other, more worthwhile things.
5. Obsessing over negative news.
Do your best and try not to obsess over negativity. Like pain, there will be hardship in the world. So rather than allowing it to weigh you down, use it to propel yourself and the rest of the world forward, in a more positive direction.
6. The belief that fulfillment resides in the end result.
Like peace, fulfillment is not obtained by achieving a specific goal. Rather, fulfillment is obtained by having a sense of purpose and living with authenticity and intention.
7. Measuring your success by material wealth.
Stuff is, well, stuff. It is of the essence. It can add to various parts of our lives, and it can send a message to those around us. But, like anything of the material world, material wealth does have its limits.
8. The need to keep everything the same.
Change is an inevitable part of life, as everything is indeed temporary. And while change can certainly be uncomfortable, it can also be quite beautiful, for it is change that is at the heart of all growth and progression.
July 31st, 2013
Before you read any further, consider the following passage by Rainer Maria Rilke.
“Have patience with everything that remains unresolved in your heart. Try to love the questions themselves… Don’t search for the answers, which could not be given to you now, because you would not be able to live them. And the point is to live everything. Live the questions now. Perhaps then, someday far in the future, you will gradually, without even noticing it, live your way into the answer.”
As you let these words soak in, take a moment to reflect on how they apply to your life. How often do you procrastinate, putting things off until “later”? How often do you tell yourself to wait until “things settle down” before embarking on a new journey in life? How often do you view time as some sort of enemy, something that you lack or have to “beat”, rather than the abundant gift that it really is? How often do you postpone your life until the perfect time arrives for you to start living it?
If we are to be honest with ourselves, most of us must admit that we fall into these traps from time to time. We get caught up in the preparations of life. The moments of hesitation. The anticipation of something better that is just around the corner. We play mind-games with ourselves and allow ourselves to be fooled into thinking that we should wait for the answers of life to arrive, rather than living the questions themselves. We sit idly waiting for something to happen, and in doing so, we let the here-and-now pass us by.
Rather than waiting around for the “perfect time” to arrive, I encourage you to shift your perspective and instead embrace the present time. Arrive each day and practice dailines. Aim for reality. Put time to good use, rather than allowing yourself to be used by it and make the most of each day and each moment as it is at this time. Resist the temptation to resist or force life and instead have the courage to live with “what is”. Remember that life, and everything about it, is fluid. It is a dynamic, ongoing, and ever-evolving process, and because of this, nothing is ever really finished or complete. Nor will it ever be. And while this can be frustrating at times, it can also be comforting and encouraging to know that there really is time for everything and everything has its time. So, as Rainer Maria Rilke writes, do not search for the answers. Instead, live everything, including the questions themselves.
July 17th, 2013
In 2010, Debbie Ford, with the help of Deepak Chopra and Marianne Williamson, published a book entitled The Shadow Effect. In this book, Debbie claims that we all have a dark side, or what she refers to as a shadow.
Our shadow, she explains, contains all the parts of ourselves that we have tried to hide or deny. It is the parts of ourselves that we believe to be unacceptable, both to ourselves and to others. It is comprised of everything that we struggle to accept about other people and ourselves. It is our bad habits, our dark and lonely secrets. It is the things that we have done, and the things that have been done to us that we keep buried deep within ourselves. Most simply stated, our shadow is the person within ourselves that we would rather not be.
Because of the shame and guilt associated with this part of ourselves, our shadows have the potential to wield enormous power over our lives. If we let it, it will determine what we can and cannot do, what we are drawn toward and what we avoid. It dictates our attachments, our fears, and our feelings about ourselves. It influences how we treat ourselves and others, the way that we love, and our ability to be vulnerable and authentic. Quite simply, our shadows have the power to affect every ounce of our being, if we allow it to. Particularly when we try to keep in the dark.
On the contrary, though, this shadowy part of ourselves also has the power to transform our lives for the better. For when our shadow has been seen, heard, and embraced, it may be our greatest teacher, our trainer and guide, leading us to incredible strength, creativity, brilliance, purpose, and happiness. It is when we are able to shine light on our shadow that we are able to see that our shadow also contains some of our greatest gifts and treasured aspects of our truest selves buried inside. Rather than focusing on the ugliness of our shadow, we instead see it as a source of compassion, love, and authenticity. We no longer invest our precious energies into denying aspects of who we are, nor do we have to pretend to be someone we are not. We are no longer concerned with proving ourselves to others and we release the guilt, shame, and fear associated with this vulnerable part of ourselves.
As we further explore our shadows and make peace with it, we realize that it is not what we once thought it was. It is not a problem to be solved, an enemy to be conquered, or something that we must fear or hide. Rather, it is simply a part of who we are and where we have been, and in embracing it, we become free to experience our entire self.
Ellie Holbrook Otteson, MA, LPC, RYT200