How to Manage Anxiety

We face stressful situations on a daily basis. Starting a new school year, flying on an airplane, taking a test, maneuvering through rush hour traffic, and meeting tight office deadlines are all anxiety-provoking. Anxiety is a typical emotion that we all feel—in fact, it’s healthy in doses. However, if you regularly feel anxious and anxiety starts to prevent you from your daily activities, it may be a sign of something more serious like an anxiety disorder. How can you recognize symptoms of anxiety and better manage it? Here are some helpful tips…

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Tips for a Better Morning Routine

No one likes starting his or her family’s day on the wrong foot. After a morning gone terribly wrong, all parents will feel a pang of guilt over leaving their child upset at school or day care. It’s understandably difficult when nobody in your house is a morning person and there’s never enough time to prepare ahead the night before. Are you tired of your stress level going through the roof? There are ways to make the morning routine more manageable—and maybe even stress-free. Here are some tips to make mornings smoother for the entire family…

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Back-to-School Stress Relief

Can you believe that summer is ending already? Even just thinking about the first day of school can bring on a sinking feeling for students and parents alike. We’ve grown so accustomed to late nights with the family and worry-free summer days that it’s no wonder we’re dreading the school year routine. Between new classes, new teachers, and maybe even a new school, all of the unknowns can be daunting. Luckily, there are ways to smooth the transition back to school. Here are some tips to ease your family back into the swing of things…

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How to be a Conscious Parent

Parenting can be a struggle sometimes. When your young child is misbehaving, or your teenager’s behavior is out of control, you may naturally feel frustrated, concerned, and unsure of how to respond. While there isn’t a one-size-fits-all approach to parenting, there are ways to decrease stress (for parents and kids) and help your children grow. One option is conscious parenting. Conscious parenting is a mindful, parent-focused approach to parenting. It essentially says that in order to help our children, we must first help ourselves. For example, when your children act up, conscious parenting encourages you to think about your response and your state of mind before you react. Are you going to act on impulse or respond from a place of calm? Let’s learn more about how to be a conscious parent…

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Managing Fear

Think back to a time when you were afraid. What was happening at the time? What made you feel fearful? When you felt fear, how did you respond? Did you take control of your fear, or did you let it hold you back? Fear works like any other emotion. Everyone deals with fear—it’s a natural part of being human. While we can’t avoid fear, we can learn to cope with it. Fear has a tendency to paralyze us, and to make us feel like we’re incapable of doing something simply because we are afraid of what might happen. The problem with fear is that it can prevent us from trying new things, growing as individuals, and reaching our goals. So what can you do to manage your fears? Here are some helpful tips…

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Tips for Finding Work/Life Balance

Being a parent isn’t easy, no matter if your children are very young or they’re young adults. Many parents struggle to find a balance between work and family. Parents wonder if they should take more vacation days, if they should be a stay-at-home-parent, or if they should take on a job that involves a great deal of traveling. When it comes to parenting, there isn’t a right or wrong answer. You’ll likely get a different opinion from every person you ask. So how do you figure out the right way to balance work and family life? The answer to the question is unique to you and your family's needs. Here are some tips help you decide what is best for your family…

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Getting the Most Out of DBT Skills Therapy

We all face our own unique challenges, tough times, and heartache. There are various ways to deal with life’s obstacles, and one of them is DBT skills therapy. Sometimes, the decision to seek therapy is an easy one and sometimes, it takes years to reach out for support. Whether you’re considering DBT or you’re currently in DBT therapy, you should know that the process involves more than just showing up and listening. If you want to get the most out of DBT skills therapy, we’ve got some insider advice for you! Read more…

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Tips to Help Unplug on Vacation

Looking for a chance to de-stress and take a break from your digital life? Why not unplug while you unwind on vacation? Phones, tablets, and laptops tend to stress us out with endless work emails, constant notifications, and comparisons to people’s “perfect” lives on social media. Vacation is your opportunity to relax and enjoy new experiences, so it makes sense to unplug while you’re away. When you disconnect, you’re able to avoid digital distractions and focus on the experience. You’re able to be fully present in the moment, to take it all in, and enjoy your trip. Whether you want to take a phone-free vacation or simply limit your phone usage, here are some tips to make the most of your vacation...

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How to Practice Mindful Parenting

No matter what age your children are, parenting isn’t easy. As parents, we’re so focused on getting everything done that we forget to be present. We’re going through the motions of daily experiences without actually being there. What can we do to enjoy more moments with our families? We can practice mindful parenting. When you practice mindful parenting, you can be present in the moment, pay attention without assigning a feeling, and learn to accept your thoughts and feelings without judgement. Mindfulness practice starts with the “What” and “How” skills. Let’s learn about these skills and apply them to common situations parents face…

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How to Self-Soothe to Cope with Distress

Have you ever felt as though your emotions were quickly spiraling out of control? During distressing moments, you may be unsure of how to regulate yourself again. If you’re looking for a better way to deal with crises, the self-soothe skill could work for you!  It’s all about using our six senses to nurture ourselves and cope with distress. By practicing self care using the self-soothe skill, we learn to better tolerate overwhelming events. We can use vision, hearing, smell, taste, touch, and movement to lower our distress and feel more relaxed. Here are some ideas to self-soothe…

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What is DBT?

Sometimes, life can be challenging. It’s not easy to keep our emotions in check during distressing times. We may have trouble communicating with others and may unintentionally cause conflicts. We might feel like we’re on an emotional roller coaster without any control of where we’re headed. What can you do if you’re feeling this way? Try DBT! Let’s learn more about DBT, as well as how it can help you manage your emotions and create a life worth living…

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Volunteering as a Family

Volunteering is a gift to yourself, to your family, and to others. It’s a great way to engage with your community and practice your mindfulness skills. It’s also quite a fulfilling experience for everyone, no matter your age or background. Have you ever considered volunteering as a family activity? It may not be your typical weekend or summer activity, but it can be a fun and rewarding experience for the entire family. What are the benefits of volunteering as a family? Let’s find out…

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Helping Children with Anger

Everyone feels and expresses their anger from time to time. It’s natural to feel angry or frustrated. Anger is an intense emotion that can be difficult for children, as well as many adults, to deal with. Sometimes anger becomes overwhelming, making us feel like our emotions are out of our control. Therefore, it’s not surprising that anger is a challenging emotion for children. Does your child struggle to manage anger in healthy ways? Does he or she get angered easily or frequently feel frustrated? Here are some strategies to help you support your child with anger…

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Using Mindfulness to Pay Attention

Nowadays, there are many things fighting for our attention at once. We live in a world where everything is instantaneous—where there’s an excess of digital and interpersonal stimuli that pulls us from what we’re currently doing. With so many distractions, our attention is often split between multiple things at once. When our attention is divided, we’re not as focused in the moment. How do we focus on what’s right in front of us and avoid distractions? We can use mindfulness to cultivate our attention and enhance our experiences. Let’s explore how to go about this…

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How to IMPROVE the Moment

Let’s face it—life is full of curveballs. Things may be going smoothly one minute, and the next, something turns your day upside down. There’s a mix of good and bad surprises every day. How do you deal with daily challenges? Generally, people act impulsively—meaning that they put their emotions before their logic when they face unexpected and overwhelming situations. But sometimes, this is not the best option. Do you need a better way to keep your cool during surprising or frustrating circumstances? A dialectical behavior therapy (DBT) skill called IMPROVE the Moment can help you manage difficult emotions during stressful situations. By reducing the intensity of emotion, you can feel more in-control when life throws you a curveball. Here’s how it works…

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Helping your Child Overcome School Refusal

For some parents, getting your children to school can be a major struggle. If your child often throws a tantrum or has a meltdown before school, it is possible that he or she has school avoidance, or school refusal. It is more than nagging your kid to get ready for the day; school refusal is a serious emotional problem that is very distressing for both children and parents. School refusal can be attributed to stress inducing situations like bullying, peer pressure, or academic concerns, unhealthy attachments to the parents, or underlying mental health issues, such as anxiety or depression. Therefore, it’s important to begin to understand your child’s school refusal and help him or her overcome it. If your son or daughter is struggling to get to school, or you are starting to see some unhealthy patterns developing, here are some helpful suggestions…

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Giving Yourself Credit

It’s a super busy and stressful time of year for everyone. There are many ways to deal with distressing situations. Often times, your mindset is crucial to managing stress effectively. Do you criticize yourself for not getting enough done at the end of the day? Or are you hard on yourself when things don’t go as planned? No matter what your goal is, a negative state of mind—one that’s pessimistic, self-critical, or discouraging—won’t do you any good. There’s a great DBT skill that you can apply to improve your mindset, feel less stressed, and reach your goals: “Give Myself Credit.” Let’s learn more about how it works…

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5 Ways for Moms to Unwind

Do you sometimes feel like the days are so hectic, that they are starting to blend together? When you have kids, (especially small children) you likely find yourself doing everything for them—from feeding, to bathing, to carpooling and more. No matter what you do, it may seem like it’s never enough. You also may notice that it’s increasingly difficult to find time for yourself. Whether you are a mom to a newborn or a mom of three, stress can easily build up. Are you looking for some tips to relax and finally have some time to yourself? Here are 5 ways for moms to unwind…

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How to Ground Yourself

When you feel stressed or like life is out of control, what do you do? One way to reduce distress is through grounding yourself. The technique of “grounding” oneself is a coping strategy used to calm your state of being. When you ground yourself, you connect to the present moment, to the Earth, and to your body; it allows you to feel centered and balanced no matter what is going on around you. Here are a few ways to ground yourself…

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The Importance of Playing with your Child

How often do you play with your child? Do you make enough time to be silly and creative with your kids? If you haven’t been doing so lately, don’t worry—you’re not alone. Play time between parents and their children has decreased in recent years. As parents, we’re so busy with work, getting our kids to school and to activities, and running errands, among other things, that there sometimes isn’t enough time in a day to play. Though it may seem silly, playing with your child has many benefits. Let’s explore the importance of play and how you can engage with your child more often…

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