BREAK FREE
From The Cycle Of Stress
& Overwhelm With My
H.E.A.R.T.S. Method
A 6-Phase Journey To Mindfulness
For K-12 Professionals
BY DOCTOR CATALINA
My H.E.A.R.T.S. Method is a mindfulness-based approach designed to help K-12 school professionals manage stress, cultivate inner peace, and create a more compassionate school environment.
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BOOK CONTENTS
Isn’t it time to → Stop the burnout?
My H.E.A.R.T.S. Method is a mindfulness-based approach designed to help K-12 school professionals manage stress, cultivate inner peace, and create a more compassionate school environment.
Through my H.E.A.R.T.S. Method, you will discover how to: Honor your well-being, address the root causes of stress, apply mindfulness practices with ease, receive emotional healing, transform challenges into growth, and settle into a naturally mindful way of being.
Inside my H.E.A.R.T.S. Method book, you will find:
- 1. The importance of self-awareness in stress management ...
- 2. Practical strategies for recognizing unhealthy patterns ...
- 3. Simple mindfulness practices that fit into a busy school day ..
- 4. Guided mindfulness prescriptions for emotional renewal ...
- 5. Turning mindfulness into a lifestyle, not just a practice ...
- 6. Building long-term habits for peace and balance ...
- 7. Encouraging a culture of well-being among staff and students ...
With practical mindfulness prescriptions, real-life applications, and a holistic approach to well-being, this book empowers you as a school professional to not only take care of yourself but also positively impact your students, colleagues, and school communities.
My H.E.A.R.T.S. Method invites you to embrace mindfulness as a way of living, resulting in a positive ripple effect throughout your school and community.
RAVE REVIEWS
... and what do others think about Catalina's book and the work she does with teachers and administrators? Take a look and then get your copy!
“Before working with Dr. Catalina, I struggled to take time for myself. I was juggling multiple work and personal projects, leaving little room for self-care. I knew I needed to learn more about mindfulness, but I wasn’t sure where to start. Dr. Catalina took the time to understand my specific stressors and tailored mindfulness practices to my needs. Her approach was encouraging, making the experience feel both rewarding and accessible, even as a beginner. Working with Dr. Catalina gave me the confidence to integrate mindfulness into my life, even with a demanding schedule. I now know that I can practice mindfulness on my own, and it has made a significant difference in my ability to manage stress.”
— Dr. A. Lauria-Gunnink, Project Manager, NYS Office
of Information Technology Services, Albany, NY
“Before discovering mindfulness, I was drowning in stress. Balancing a demanding job, a growing family and graduate school left me feeling constantly overwhelmed. My mind was always racing, and I struggled to find peace in my daily routine. That changed when I started practicing guided breathing and meditation with Dr. Catalina. Her approach helped me slow down, refocus, and embrace positive thoughts instead of spiraling into stress. The guided breathing exercises became my anchor, teaching me how to reset in moments of chaos. Now, whenever I feel overwhelmed, I return to mindfulness techniques. Instead of letting stress take control, I take a deep breath, center myself, and move forward with clarity. Thanks to Dr. Catalina’s guidance, mindfulness is no longer just a concept; it’s a practice that has transformed my life.”
— Dr. W. Cook, Lake County, CA
“Before working with Dr. Catalina, I felt overwhelmed with the demands of preparing for my next class and managing multiple work projects. The stress was constant, making it difficult to stay focused. Dr. Catalina showed me how simple and easy it can be to let go of stress and be present in the moment. Her calming presence and guidance made the process feel effortless and accessible. Now, I approach my workload with a tremendous sense of ease rather than having those feelings of pressure. It’s always a pleasure working with Dr. Catalina, and I highly recommend her to leaders in education who need practical tools to manage stress.”
— L. Angel-Zavala, M.A., SDSU Univ. Lecturer, and Founder
of eSPActio LLC, San Diego, CA
AUTHOR MESSAGE
First of all let me say, “THANK YOU,” for everything you do. I know how much of yourself you give every day, your time, energy, and heart to support your students, colleagues, and communities.
Working in education is a deeply rewarding career, but let us be honest, it is also incredibly demanding. I know because I have been there myself. Let me ask you: How often do you take a moment to honor your own needs? To consciously breathe, to reflect, or to simply be?
That is why I created my H.E.A.R.T.S. Method, a six-phase journey designed to help you reconnect with yourself, navigate the demands of your role with greater ease and find the balance you deserve. My H.E.A.R.T.S. Method is an invitation to pause, breathe and take care of the person who is always caring for others: YOU!
My H.E.A.R.T.S. Method will guide you through six phases: Honoring, Evaluating, Applying, Receiving, Transforming, and Settling. With my H.E.A.R.T.S. Method you will learn to:
- Honor your own well-being with the same care you give to others.
- Evaluate the roots of your stress and address them at their core.
- Apply simple mindfulness practices that seamlessly fit into your busy day.
- Receive the healing and renewal you need to feel whole again.
- Transform heavy emotions into lightness, self-acceptance, and empowerment.
- Settle into a natural rhythm of mindfulness and alignment, where peace becomes second nature.
By embarking on this journey, you will move from feeling stretched thin to thriving, from reactive to responsive, and from feeling overwhelmed to resilient. You give so much. Now, it is time to give yourself the gift of balance and peace. I am here to guide and support you in finding your calmer, more empowered self.
With gratitude,
Doctor Catalina
DoctorCatalina.com
YouTube: @HeartsMethod
LinkedIn: @Dr.CatalinaAndrade
WHAT ARE YOU WAITING FOR?
Available on Amazon.com and other online book retail outlets.
Dr. Catalina is a trusted mindfulness expert for K-12 school professionals, offering practical strategies to manage stress, enhance well-being, and bring mindfulness into daily life. Her signature H.E.A.R.T.S. Method was born from her own mindfulness journey and years of experience working with clients.
