Posts in Relaxation
How to Take a Brief Vacation

Life always pushes and pulls us in many directions. Between work, school, kids, friends, family, obligations to the community, etc, it’s hard to find the time to slow down in both body and mind. Do you ever feel so distressed that you have to leave the environment that’s making you stressed? By briefly removing yourself from an overwhelming environment or activity, you tend to feel better. You may not realize it, but you’re employing a DBT (Dialectical Behavioral Therapy) skill called “brief vacation.” Let’s explore how it works…

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Self-Soothe to Reduce Holiday Stress

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…

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5 DBT Skills That You're Already Using

Have you just started working with a DBT therapist or have you recently joined a DBT Therapy Group? If so, you may be anxious about learning a whole new set of coping skills. The good news is that you are most likely using some DBT skills on a regular basis. You may not even realize that you are applying these skills regularly. It is helpful to review the skills, so that you can be aware of when you’re utilizing them and then use them most effectively. Here is an overview of five DBT skills that you may already be using…

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Tips to Ease Anxiety at Night

Do you ever get into bed after a long day, 20-30 minutes pass by, and you are still wide awake? Maybe you’re replaying conversations from the day, thinking about your to do list for tomorrow, perhaps even worrying about the rest of your week and what needs to get done. You get up and turn on the TV. Or start scrolling through your Facebook newsfeed on your phone, hoping your eyes will get tired. Still feeling like you can't slow your thoughts down, no matter what you do? Here are some strategies to help you wind down at night…

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Taking an "Unplugged" Vacation

When you go on vacation, do you still remain connected to work? If you’re spending just as much time taking calls and answering emails as you are relaxing on the beach, consider taking an “unplugged” vacation. An unplugged vacation is a growing trend in which people avoid cell phone use entirely in order to reap the benefits of being disconnected. Whether you want to take a phone-free vacation or limit your phone usage, here are some tips to make the most of your vacation...

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A Simple Mood Booster: Being in Nature!

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…

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5 Ways for Moms to De-Stress

Do you ever feel like no matter how much you do during the day, it still isn't enough? When you have kids, (especially small children) you likely find yourself doing everything for them—from feeding, to bathing, to carpooling and more. The days can start to feel like they blend together. You also may notice that finding time for yourself is becoming a rarity. Whether you are a mom to a newborn or a mom of three, it's easy to let stress build up. If you’re looking for some tips to relax and finally have some time to yourself, then here are 5 ways for moms to de-stress…

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Manage Your Emotions in a Crisis with TIPP

Have you ever felt an emotion so intensely that you thought you would never feel better, and that you were almost “out of control”? It can be helpful to use the DBT skill of TIPP when we are so emotionally dysregulated that we cannot think clearly and physically cannot access any other skills in that moment. TIPP alters our body chemistry to quickly reduce emotional suffering—from a 10 out of 10 to a 7 or 8. Then we are able to think more clearly and rationally; we can apply other skills to reduce our emotions even further. Here’s how TIPP works…

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The “What” Skills of Mindfulness

Mindfulness, a core practice in Dialectical Behavioral Therapy, is incorporated into almost every aspect of treatment. At its simplest, mindfulness is just a conscious awareness of yourself and your surroundings. This is a simple concept to understand and a difficult practice to master. Practicing mindfulness has many health benefits, including improved emotion regulation, flexibility, and empathy, as well as decreased stress and anxiety, just to name a few. Mastering mindfulness starts with the “What” skills of DBT -  Observe, Describe, and Participate…

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The Mental Health Benefits of being Outdoors

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…

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The Power of Guided Imagery

Every day, people suffer from stress. You may feel the pressure of an upcoming presentation at work, or you may feel like you’re being stretched to the limit between running errands and getting your kids to school and to extracurricular activities. The demands of life can take a toll on your mental health. That is why it is crucial to have a coping method that you can utilize to combat the stress you feel. Here’s one scientifically proven, effective way to relax: guided imagery. This is how it works...

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Three Tips to Calm Your Mental Clutter

Did you know that the average person has between 50,000-70,000 thoughts per day? Imagine if we each believed every thought we had. We would swing from one thought to the next every two seconds, and attempt to determine our states of being and potential action steps over 50,000 times a day. Sounds crazy, right? There’s a reason why Buddha called this “monkey mind”! Buddhists believe that if we tame the “drunken monkeys” or racing thoughts in our mind, we will achieve more inner peace. Here are 3 simple ways to calm your overactive (monkey) mind:

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3 Mental Health Boosters for 2018

At the end of each year, many people like to reflect on accomplishments and potential improvements for next year. They take note of what they've succeeded at and what they can improve upon moving forward. Whether you call them goals or intentions, here are 3 tips that can benefit your mental health for the start of a new year...

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4 Tips to Prevent Holiday Stress

The holiday season can be merry for many people, but it can also be very stressful. All of the plans to make, gifts to give, and growing to-do list items can make life seem overwhelming! Or maybe this season reminds you of unpleasant memories from the past. Here are some helpful tips to reduce your holiday stress...

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4 Simple and Quick Self-Care Strategies

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...

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Using Color Psychology in your Home to Help you Relax
3 Simple Tips to Ease Anxiety at Night
How to Enjoy a “Brief Vacation”
Eight Summer Songs to Cheer You Up

Summer is the time of year to get outdoors and enjoy some well-deserved downtime.  Sometimes, the free time and changing family schedule can make you feel depressed.  If you feel down or bored this summer, try listening to Buzzfeed’s playlist of uplifting songs from over the years.  Here are some suggestions...

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3 Tips to Improve Your Sleep

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…

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