Posts in Tips for Your Mind
Practicing Forgiveness

Do you sometimes find it difficult to forgive other people? The ability to forgive is an important component for our own personal growth and happiness. Holding on to hurt, pain, resentment, and anger harms us far more than it harms the offender. We should all strive to better forgive others, as well as ourselves. Let’s clarify what forgiveness involves, and explore why it’s beneficial to practice forgiveness…

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Managing Family Expectations this Holiday Season

Can you believe that the holiday season has already started? The holidays are a time for family, spirituality, personal reflection, gift-giving, travel, food, and so much more. It’s a wonderful time of year, but it’s also a stressful one. We envision an idealistic family gathering or holiday party, even though we know that this is not realistic. Many of us put too much pressure on ourselves to have the perfect holiday experience. While the “perfect” holiday may not exist, you can use the following strategies to make the most of this holiday season…

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4 Tips for Mindful Eating on Thanksgiving

Thanksgiving marks the start of the holiday seasons. It’s the time of year for great food, good times with family, and celebration. However, many people struggle with eating mindfully on Thanksgiving. It can be so easy to get tempted by the abundance of delicious food and overeat. Instead of regretting your decisions at the Thanksgiving table, follow these tips to keep yourself in check and be more mindful during this year's meal…

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The Importance of Mindfulness

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…

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Tips for a Successful School Year

Now that school is in full swing, does your teenager find it hard to keep his or her motivation up and stress levels low? It can be difficult when teens are managing tougher homework this year, extracurriculars starting up again, and trying to adjust back to a school time routine. Parents: do you wish you could give your son or daughter that boost that he or she needs to get on the right track? We’ve compiled a list of things for teens to think about when it comes to success in school. Share these tips with your teen to help him or her have a successful school year…

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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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Social Media: Friend or Foe?

Today, you literally have the world at your fingertips. At any moment you can go on social media and see what your favorite celebrities are doing, what your co-workers are eating, and where your friends are traveling. Often it’s exciting and fun to take a peek into the lives of others. It can also create a sense of confusion and loneliness within you, particularly if you aren't living the 'exciting' life that you see on social media. Here are some tips to be more mindful when using social media…

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How to Live Mindfully

Sometimes, we find ourselves focusing on the “would have,” “could have” and “should have’s” of life. We contemplate our past actions or worry about the future. Maybe it’s time to put those thoughts aside and take action. What can you do? Consider living “mindfully” instead. Living mindfully is the practice of allowing yourself to be in an awake and present-minded state. Research supports that living mindfully increases a person’s well-being, happiness and satisfaction with life. Here are a few tips on how live mindfully….

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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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Emotions: Why Do We Need Them?

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...

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Riding the Wave of Emotions

Every day, we encounter a variety of emotions; we can respond to these feelings in many different ways. When most people experience a negative emotion like sadness or anger, we tend to either push the feeling away or react to it quickly. However, there is a different way of handling difficult emotions— a DBT or Dialectical Behavior Therapy technique that can make our negative emotions more manageable. It’s called “Riding the Wave.” “Riding the Wave” encourages us to experience our emotions like waves in the ocean. Here are a few tips to help you practice “Riding the Wave...”

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How to Tell When Your Mind is Playing Tricks on You

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”...

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    How To Practice Mindfulness With Your Kids

    Do you ever wish there was an easy way to help your child feel “centered”? Do you practice many activities to “ground” yourself, but don’t know how to adapt them into kid-friendly activities? There are surprisingly many ways to make mindfulness easy and fun for children! Here are a few different ways you can practice mindfulness with your child...

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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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    IMPROVE the Moment

    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...

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    How to Make Healthy Decisions This Year

    Often times, we may make impulsive decisions. We feel good about the positive choices we make, while we may regret other responses when looking back on them later. Did you know that we all have built-in tools for identifying, understanding, and using our emotions to improve our lives? You can stop repeating negative patterns and start making healthy decisions. Here are some tips to guide you this year…

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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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    Reduce your Teen’s Stress in the New Year

    According to a survey by the University of Phoenix, high schoolers spend an average of 3.5 hours on homework each night. Add in time for extracurricular activities, part time jobs, and a social life, and your teen likely has a jam-packed schedule. Excessive stress can lead to sleep deprivation, headaches, feeling anxious, and procrastinating or neglecting responsibilities altogether. Here are some helpful tips to reduce your teen’s stress in the upcoming year...

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    3 Simple Tips to Ease Anxiety at Night