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…Read More
When life gets hectic, how do you practice self-care? Do you feel like there's not enough time in the day to do so? It may feel like you can't take time to de-stress because of all of the “to-do's” of the day or week. But when you neglect practicing self-care, you may feel run down or burnt out. It can certainly impact your emotional and physical well-being. Here are some easy ways to practice self-care in order to feel more refreshed, present, and productive.Read More
Can you believe that it’s already the holiday season? With the kids home from school, travel plans, gift-giving, and meal preparation, your week off can quickly become a very stressful time of year. Don’t let the holiday stress get you down. To avoid feeling overwhelmed, try using a skill called Self-Soothe. Self-soothe encourages you to relax and improve your mood through your five senses. You can comfort yourself, giving yourself the mental health break that you deserve this holiday season…Read More
The practice of mindfulness has surged in popularity over the last few years—and for very good reasons. Unfortunately, some people are still uninformed or confused about exactly why it is beneficial to incorporate mindfulness techniques into their lives. Are you wondering what all the buzz is about? Read on for some reasons why leading a more mindful life can have far-reaching positive effects…Read More
Are you looking for something to cheer you up this summer? It seems simple, but many people feel better—happier, more energetic, and with a more positive outlook—when they spend time outside. Everyone should all take advantage of the warm summer weather and enjoy being outdoors. It’s an easy and affordable way to be active and improve your mental health. There are many reasons why being in nature is great for your health…Read More
Are you ever overwhelmed by your emotions? Do you feel helpless when it comes to acting on them? All feelings come with action urges that tell us to act in certain ways. Sometimes, we use negative coping skills to escape painful emotions, because it feels like it’s the easiest way or the only way to cope. Have you ever considered doing the opposite of your usual response to your emotions? In DBT, the opposite action skill is a deliberate attempt to act OPPOSITE of your emotion urge. If your emotions are doing more harm than good, try acting opposite. Find the opposite action to our common emotion urges here…Read More
In today's world, many of us feel like there aren't enough hours in the day to get everything done. There are so many things to do, but we don’t have enough time or energy to complete them. Life can feel even more challenging due to habits that we don’t even realize are depleting our energy. Here are some common habits that can make day-to-day life more difficult than it needs to be…Read More
Have you ever thought to yourself, “I need to get a breath of fresh air”? It turns out that it’s not just an idiom we often use when we’re feeling tired, down, or stressed. There’s actually science that supports the idea of spending time outdoors to boost your mental health. Now that it’s finally getting warmer outside, you should consider connecting with nature to help yourself feel better. Let’s look into how nature can improve your mood and what you can do to implement this idea into your daily routine…Read More
Everyone deals with an assortment of emotions on a daily basis. Emotions can be difficult to understand, but they play a very important role in our lives. Many individuals struggle with the complexity of their feelings—and they may prefer not to have to experience them at all. Life would be easier if we didn't have to undergo the ups and downs that that emotions cause in our lives. So why do we need them? Here's why...Read More
Did you ever have a thought that you absolutely believed to be true and it turned out that you blew it out of proportion, misinterpreted it, ignored the facts or simply got it wrong??
Probably, because this is super common!! Sometimes, your mind might convince you of things that simply aren’t true. This is called cognitive distortion. If you have ever heard an underweight person claim they are "obese" or a person with a 4.0 GPA state that they have to "try harder," then you understand cognitive distortions. These statements are not based in reality but, rather, in ideas or thoughts or beliefs that are not facts. The mind is very powerful and, often times, it lies to you! Here are five common cognitive distortion “traps”...
Life can be unpredictable. Things may be going well, and then out of nowhere, life throws you a curve ball. Or a series of curve balls. How do you keep your cool during these surprises? Everyone tends to act more impulsively, putting our emotions before our logic, when we are met with overwhelming circumstances. A dialectical behavior therapy (DBT) strategy called IMPROVE the Moment can help you manage difficult emotions during stressful situations and regulate your emotions in the present moment. Here's how it works...Read More
When people neglect their self care, they may become more emotionally vulnerable—meaning that more often, they get overwhelmed by negative emotions, engage in negative coping skills, and lash out at others impulsively. PLEASE Mastery is a practical skill that helps reduce emotional vulnerability. It enables people to better regulate their emotions and make positive choices. If you work on leading a balanced lifestyle, you are more likely to maintain emotional control during times of stress! This is how PLEASE Mastery Skills work:Read More
When life gets very busy, you may feel like you can't take time to de-stress—there’s so much to do! However, ignoring your self-care routine can make you feel run down and burnt out. Instead, you should make time for simple strategies to improve your overall well-being, even if it just for a few minutes each day. Here are some quick and easy ways to practice self-care for when you are on-the-go...Read More
When your life is busy and there are too many things to do in one day, it can be difficult to find time for improving your mindfulness and your health. In this time of technology, there is a new way to supplement the support of your therapist or doctor: apps! Consider downloading these apps to help you achieve your health goals.Read More
Did you know it’s estimated that 50 to 70 million Americans suffer from sleep disorders, or sleep deprivation? Sleep deprivation puts you at risk for heart disease, obesity and diabetes. It can also affect your energy, athletic performance, cognitive health and promote hunger cravings. Additionally, chronic sleep issues have been correlated with anxiety and depression.
Keep reading for 3 tips to ensure you get your Zzz’s…Read More
With the demands and expectation of getting good grades in school and maintaining a social life, teens may start to feel overwhelmed. Depression can result from untreated and chronic feelings of overwhelm, confusion and/or hopelessness. it is crucial to understand a teen’s depression and to have a set of concrete action steps. Here are 3 Tips for Helping your Teen through Depression…..Read More
In our current political environment, many people are noticing that they are experiencing anxiety or more intense symptoms of anxiety, depression and anger. Is there a way to stay connected to current events, while protecting yourself from news overload and continue to practice self care? Read on for six tips to help you cope with “news anxiety”...Read More
Achieving “clarity of mind” is the act of clearing your head of the clutter that comes with extraneous or uncontrolled thoughts or mental "noise". When you are operating from a place of clarity, it allows you to see things more clearly, be open to new ideas, and to thoughtfully organize your reactions and responses...Read More
Although the holidays can be joyous, they can also be stressful. This year you can prepare yourself with these helpful tips to prevent holiday stress...