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It’s what we all want and how we are meant to live.

Yet so often, material success and the things we think will create the freedom we crave, don’t.

So let’s focus our energy on what will.

Here you will learn strategies and tools to create real Freedom by identifying and transforming the fear based, limiting beliefs that are keeping you stuck.

Fear is the opposite of Freedom (and a tricky bastard).

After earning- what I now refer to as- my PhD in Fear, I turned my pain into purpose and taught thousands of clients and students to transform their own fear into Freedom.

Now it’s your turn.
So take a deep breath, say Hello, Freedom and buckle up!
Love Love Love


Terri-Kris“Terri Cole is a powerful force of nature. She will teach you how to smash your blocks and unleash your inner fire. If you want to be fearless and free, listen to Terri. Listen very carefully.”

— Kris Carr
Bestselling Author, Activist, Cancer Thriver
Terri-Davidji“Terri’s inspiration and positive vibe are contagious! I love her Hello Freedom philosophy. Since the only moment that exists is right now, my favorite Terri saying is, ‘If not you…Who? If not now…When?’.”

Author, Speaker, Meditation Instructor

Terri-Danielle“Some of us are natural IDENTIFIERS, like Terri Cole. Cole’s a psychotherapist-coach, and, as my mother would say, Terri can “shoot bullshit out of the air.” Lucid, like wow. She can look at a relationship dynamic, or a business structure, or a repeating pattern and bam, fwam, shazam, she can tell you what’s really going on in one sentence, in one minute. And she does it freely, anytime of the day, with anyone who’s ready for it.”

— Danielle LaPorte
Author, Speaker, Publisher, Fire Starter, Creator of Desire Map
Binge Eating, Cravings and Restriction

Binge Eating, Cravings and Restriction

Years ago after I quit smoking, I substituted food to soothe my discomfort (as many do). The same way a cigarette break gave me ‘permission’ to rest for ten minutes (which released tension and changed my feeling state), the salty snack or rich piece of chocolate I craved, seemed to make me feel better in a moment of frustration, anger or sadness. The problem was that after satisfying my craving, I didn’t feel better: sometimes I felt worse. I’m sure you can relate. The fix was temporary and what I actually needed was to develop the ability to effectively manage my feelings and understand what I was really craving. (Which I eventually achieved through years of good therapy.)

As a psychotherapist, countless women (and some men) have confided in me about their eating habits. With deep shame and guilt they reveal the heavy secrets they carry about their late-night binges, sometimes consuming up to five thousand calories in a single sitting. Outside of my practice, and especially when I worked as a talent agent for models, women shared their extremely restrictive diets of coffee, diet coke, cigarettes and salads—without dressing. Though, no matter what their diet, everyone seemed to be craving something.

To understand what your cravings look for the feelings underneath them @Terri_Cole {CLICK TO TWEET}

Your eating habits and especially your cravings can hold the key to information about your emotions and your body. One of my favorite quotes from author Geneen Roth is this: “We don’t want to EAT hot fudge sundaes as much as we want our lives to BE hot fudge sundaes.” When you start to recognize that the food you crave is part of a bigger picture you can begin to dive deeper into what it is you actually desire.

It is not uncommon to use food as a way to mood alter when you’re feeling upset, angry or even happy. Food is a huge part of our culture and has always held deep emotional associations. Whether we are mourning a death or celebrating a marriage, food plays a role in how we express and numb our feelings. Food cravings can be indicators that a situation or emotion needs your attention.

This week, I encourage you to check in with yourself before you reach for a cookie or another glass of wine. Take a quick scan of your body and note where you feel what. Get curious about your sensations and feelings. Perhaps you’re feeling stressed about the holidays. Maybe you’re sad and missing a loved one. Or you could just be tired and need a nap. Regardless of how you feel, trying to manage your emotions through food rarely provides the relief and release you’re seeking. What it often leads to is guilt, frustration and stomach aches. You deserve better.

If cravings and food have been something you struggle with, I invite you to learn more from author, speaker and holistic health counselor Alex Jamieson. Alex has been a good friend of mine for years and believe me when I say that when it comes to cravings, she is my go-to guru. If you’re ready to uncover the truth behind your cravings, check out our interview now on my podcast, Hello Freedom. You can subscribe and listen now on iTunes https://terricole.com/alexandra-jamieson/

I’m curious about what you’re craving. In the comments below tell me one food you constantly crave and, after reading this blog, what you think that craving might actually mean. I’m often amazed by your insights so please share. This time of year, more than any other, is a good time to be mindful about what you’re eating and why. (Note: Eating special foods around the holidays simply because they are delicious is a perfect reason to enjoy them in moderation 😉

Have a wonderful week and, for those of you in the U.S., a beautiful Thanksgiving.

As always, take care of you.

Love Love Love,




*image courtesy of sharyn morrow

Bipolar Disorder: A peak inside the extreme ups and downs

Bipolar Disorder: A peak inside the extreme ups and downs

Have you or a loved one ever struggled with mental illness? This can include depression, addiction or suicidal tendencies. I find in my therapy practice that mental illness is still stigmatized, misunderstood and routinely misdiagnosed. I recently had a client describing her struggle with her mother’s life long, erratic behavior and extreme mood swings. As I continued to ask questions, it became apparent to me that her mother has bipolar disorder and yet she has gone her entire life, undiagnosed. This experience inspired me to write this post.

According to the National Alliance for the Mentally Ill, approximately one in five adults in the U.S. — 43.8 million, or 18.5%— experiences mental illness in a given year. These illnesses can range from mild depression to severe schizophrenia to bipolar disorder. Mental illness affects not just those who are diagnosed but their family, friends, caretakers, medical professionals and sometimes complete strangers.

There are often no visible signs that indicate mental illness. For this reason it is important to be aware of signs in the behavior and attitude of others. The better you can inform yourself of what to look for the more quickly you can get yourself or someone else help.

My client described her mother as, “Moody, unpredictable, sometimes super high and sometimes so low she becomes suicidal.” The child of a completely unpredictable mother will be profoundly impacted by the lack of stability. Bipolar disorder, also known as manic-depressive illness, is a brain disorder that causes unusual shifts in mood, energy, activity levels, and the ability to carry out day-to-day tasks. Though, having a mental illness is in no way hopeless. With proper medical attention and continued treatment, people can go on to live happy, healthy lives.

While researchers are not entirely sure what causes bipolar disorder, “The current thinking is that this is a predominantly biological disorder that occurs in a specific part of the brain and is due to a malfunction of the neurotransmitters (chemical messengers in the brain). As a biological disorder, it may lie dormant and be activated spontaneously or it may be triggered by stressors in life.” This is according to Steve Bressert, Ph.D. via psychcentral.com.

To be exact with a diagnosis, mental health professionals use the Diagnostic and Statistical Manual of Mental Disorders (DSM). The DSM provides a technical and detailed description of bipolar disorder. Here is a breakdown of some of the terms and symptoms used for this condition, according to a Diagnosis Guide for Bipolar Disorder written by Brian Krans for Healthline.com.


The DSM defines mania as a “distinct period during which there is an abnormally and persistently elevated, expansive, or irritable mood.” The episode must last at least a week. The mood must have at least three of the following symptoms:

  • inflated self-esteem
  • little need for sleep
  • pressure of speech (talking constantly)
  • flight of ideas
  • easily distracted
  • excess pursuit of goal-directed activities or psychomotor agitation (pacing, hand wringing, etc.)
  • excess pursuit of pleasure with a high risk of danger


The DSM states that a major depressive episode must have at least four of the following symptoms. They should be new or suddenly worse. They must last for at least two weeks.

  • changes in appetite or weight, sleep, or psychomotor activity
  • decreased energy
  • feelings of worthlessness or guilt
  • trouble thinking, concentrating, or making decisions
  • thoughts of death or suicidal plans or attempts

In order to get proper treatment for bipolar disorder, it’s important to know what to look for.

I have also included a comprehensive PDF created by the National Institute of Mental Health, about the disorder.  Click here to view.

If you or someone you know is suffering from these symptoms, it’s important that you seek help. First I suggest that you contact your primary care doctor or your therapist. If you don’t already have a therapist you can find one in your area on psychologytoday.com. Depending on what kind of assistance you are looking for there are treatment centers, studies, support groups and hotlines that you can call. Many of these options can be found online at psychguides.com.

If you’ve found yourself or someone you love living in a state of hopelessness and confusion please know that you are not alone. Help is out there and you don’t have to figure this out all on your own. Connecting with friend and family members that you trust can decrease a sense of isolation and increase feelings of hope. Remember to do your homework and find out as much as you can about treatment options to find one that is best for you.

Has bipolar disorder affected your life? If so, please share your story in the comments below. Any uplifting advice or helpful support options are always appreciated. I look forward to connecting with you.

As always, take care of you.

Love Love Love




*image courtesy of David Salafia

Give Your Brain a Break

Give Your Brain a Break

Vacation is vital to your happiness and your mental health #BrainBreak #TakeIt @Terri_Cole {CLICK TO TWEET}

Did you know that almost half of all workers in the US will not take all of their allotted vacation days this year. Does that sound crazy to you or are you one of them? I used to fall into that category but am now reformed. Up until as recently as 2009 I would work on every vacation. I would still talk to certain clients, keep my phone on and check email twice a day.

Not exactly relaxing or restorative.

Then one of my nearest and dearest pals, Kris Carr called me to tell me about a specialist she’d seen in Chicago who wrote her an actual prescription to take at least two long vacations a year, to work 4 days a week and NEVER ON WEEKENDS (he wrote it on a prescription pad!) He was convinced that overworking was very detrimental to physical and mental well being. We discussed it for a long time and got honest about how both of us were still working way too much and made a girlfriend pact to stop working on vacations and to figure out how to take more time off. For me it was an adjustment at first. Once I got used to the idea, I realized how draining being “on” all the time was and how much better I felt after time off where I was unplugged and present. I am happy to report that eight years later we are both regularly keeping our promise. This summer, Kris was off the grid camping and communing with nature (and her hubs, Brian) and Vic and I spent time driving through Europe, visiting family and relaxing (I intentionally opted not to get the international calling plan!)

How good are you at taking off and then more importantly being off?

Perhaps it’s guilt, workaholism or the martyr complex that keeps many people working without a break. However, research is proving more and more that vacation is a vital part of a healthy and happy life. Working hard may give you a sense of mastery and purpose but your brain is an organ and needs time to rest and reset. A vacation can provide the brain with a much needed break from processing, analytical thought, work pressure and stress.

While some people like to vacation alone, most prefer to travel with friends and family. For this reason vacation can also deepen your connection to those you love. According to Psychology expert Susan Krauss Whitbourne, “Shared family memories and time spent together isolated from ordinary everyday activities (school, work and so on) help to promote these positive ties. Though family vacations can have their own share of stress, the benefits outweigh the risks, even in families that are not particularly close.”

In addition to spending time with those you love, being on vacation often creates feelings of ease and relaxation which is healthy for the mind, heart and body. Stress can literally kill you. So, it is imperative that you balance it out with time off from work and away from everyday life stressors. Consider vacation a form of extended meditation 😉

With only eight weeks left this year I want to encourage you to take a break. Even if you plan a staycation, remember the importance (especially during the holiday season) of letting the brain rest and reset. This time of year tends to be busier than any other and while using a few vacation days might be the last thing you think you have time for, it just may be exactly what you need.

Now I want to hear from you! What was the last vacation you took? Tell me about it. Also, if you have any planned time off in the next few months I want to know about that too. Don’t fall into the trap of thinking that you don’t have the time or means to take a vacation. There are lots of ways to get creative with time off. You deserve a rest and your brain and body need it. I encourage you to plan something soon, if you haven’t already and allow yourself to simply relax and enjoy. You so deserve it.

As always, take care of you.

Love Love Love




*image courtesy of Esparta Palma



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