Posts in Action steps
The Power of Guided Imagery
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...

Read More
Self-improvement, Relaxation, Action stepsKendra Anderson, LCSWguided imagery, relaxation, stress, Mental health
How to Think and Act Dialectically
How to Think and Act Dialectically

Dialectical Behavioral Therapy is a well-known and widely regarded, highly effective practice for a wide range of emotional, behavioral, and interpersonal issues. One of the first questions clients often ask is “So what does ‘dialectical’ mean? And why is it such a big part of this type of therapy?” Here are a some simple steps you can take to start thinking and acting dialectically...

Read More
Action steps, Benefits of Therapy, Self-improvementDana Koonce, LMFTdbt, dialectical thinking, dialectical behavior therapy, self-improvement
How to Maintain Healthy Relationships
How to Maintain Healthy Relationships

We form so many bonds in our lives: with our partner, with our children, with our family, and with friends. However, sometimes bonds become strained. You might know someone whose relationships are suffering–or maybe your own relationships are suffering too. Maybe you two don’t see eye to eye lately, or maybe you are too busy to maintain the connection. If you could use some advice in supporting yourself and others in your relationships, consider these tips...

Read More
Family relationships, Helpful tips, Boundary Setting, Action stepsTessa Vining, LCSW, LCADChealthy relationships, family, friendships, relationships
How to Make Healthy Decisions This Year
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…

Read More
Action steps, Self-improvement, Tips for Your MindTessa Vining, LCSW, LCADCdecision making, health, resolutions, emotional control
How to Overcome Emotional Eating in the New Year
How to Overcome Emotional Eating in the New Year

Eating is an essential part of our day. We can develop complex relationships with food because food plays such an integral role in our health and livelihood. Many people struggle with overeating or possibly emotional eating; they may eat mindlessly, or feel that they must finish their plate. Here are some tips to better understand emotional eating habits, and how to make some healthy, and hopefully lasting changes for 2018.

Read More
Action steps, Mindful eating, Self-improvementBrittany Ruane, LCSWemotional eating, food, food journal, resolutions
How to Eat Mindfully this Thanksgiving
How to Eat Mindfully this Thanksgiving

The holidays are just around the corner! They’re the time for great food, good times with family, celebration, and perhaps some stress as well. One thing that many people struggle with during this time of year is eating mindfully on Thanksgiving. With the abundance of delicious food at your family gather, it can be easy to overindulge and overeat. Here are some tips to help you keep yourself in check and be more mindful during this year's holiday meal...

Read More
Helpful tips, Mindful eating, Action stepsBrittany Ruane, LCSWholidays, thanksgiving, mindful eating, mindfulness
How to Get Your Teen to Commit to Therapy
How to Get Your Teen to Commit to Therapy

Approaching the idea of therapy with your teen can be a difficult. It may bring up the question, "what is wrong with me? or the notion that you are disappointed or that your child isn't measuring up. 

Here are four quick tips for getting your child to commit to the process....

Read More
Adolescence, Action steps, Benefits of Therapy, Helpful tips, Teenagers, TherapistsTessa Vining, LCSW, LCADCfamily, family health, teenagers, teen help, therapy
The Four-Letter "F" Word that You Should Embrace Right Now!
The Four-Letter "F" Word that You Should Embrace Right Now!

Curious? Read on to find out what it is and what you can do about it....

Read More
Action steps, Depression, Gaining Willpower, Helpful tipsDanna Markson, LCSWSelf-care, self-help, understanding emotions
Four Life Skills Every Emerging Young Adult Needs to Know Now
Four Life Skills Every Emerging Young Adult Needs to Know Now

Transitions can be difficult for adolescents and parents, so the transition to adulthood is definitely no exception! It’s important for your child to feel comfortable talking to you about some of his or her stressors, anxiety, fears and worries about the transition. Autonomy can be simultaneously liberating, scary and challenging.

Here are 4 Life Skills for your emerging young adult to practice and master in order to help make the transition smoother:

Read More
Action steps, Adolescence, Family, Family relationships, Helpful tips, Parenting Techniques, Positive psychology, Self-improvementMarline Francois, LCSWyoung adult, family health, family, work/life balance, healthy lifestyle, Mental health
Five Steps toward Grieving a Loss
Five Steps toward Grieving a Loss

Grieving a loss is a process that we will all experience at some point in our lives. The most obvious form of grieving is for a dying or deceased loved one, including a pet. However, loss can occur in areas other than in death such as when receiving a health diagnosis, during the end of a union, or even when an experience doesn't measure up to your expectations.   Here are five steps toward grieving any loss....

Read More
Action steps, Depression, Family relationships, Self-improvementTessa Vining, LCSW, LCADCLoss, family health, friendships
How to Communicate Effectively with Your Teen
How to Communicate Effectively with Your Teen

As a parent, you may have experienced some challenges with communicating with your teen(s). Maybe you argue about social media usage, academic performance in school or the lack of quality time he or she spends with you.

Avoid discord and disconnection with your child by using one or all of these tips....

Read More
Action steps, Boundary Setting, Family, Family relationships, Helpful tipsMarline Francois, LCSWfa, family time, family health, teen relationships, teenagers, parenting
Four No-Cost Ways for Busy Moms to De-Stress
Four No-Cost Ways for Busy Moms to De-Stress

Do you ever feel like no matter how much you do during the day, it still isn't enough? Life can be stressful, especially when you have kids. Whether you are a mom to a colicky newborn, or a mom of three, it's easy to let stress build up and feel like you have little time to yourself.

Here are 4 easy ways for busy moms to de-stress - and it won't cost a thing!:

Read More
Action steps, Family, Family relationships, Helpful tips, Parenting Techniques, Positive psychology, Self-improvement, Tips for Your MindBrittany Ruane, LCSWfamily health, well-being, moms, self care, Mental health
4 Easy Responses for When your Child says, "I'm Bored!"
4 Easy Responses for When your Child says, "I'm Bored!"

Any parent that has a child who can speak has heard the familiar phrase, "i'm bored!"  The first thing a parent might think is "I wish I had time to be bored!" and an easy response could be, "go play."  Then you might get a dreaded retort such as, "there's nothing to play" or "I played everything already."  This scenario is frustrating for sure.  What is a parent to do when faced with these words?

Read on to learn four easy responses...

Read More
Action steps, Family relationships, Helpful tips, Parenting Techniques, Positive psychology, Self-improvement, TeenagersDanna Markson, LCSWsolutions, family time, family health, teens, parenting
Three Action Steps to Help You Achieve Your Goals
Three Action Steps to Help You Achieve Your Goals

We all have been overwhelmed from time to time by the amount of items on our "to-do" lists or by what we perceive as responsibilities that feel like mountains to climb.  Often, we don't complete tasks or meet goals when we feel discouraged or defeated, or generally weary.  

Read on for 3 action steps to help you achieve your goals...

Read More
Action steps, Boundary Setting, Depression, Gaining Willpower, Managing urges, Positive psychology, Self-improvement, Tips for Your MindDanna Markson, LCSWaction-oriented, emotional burden, getting unstuck, anxiety, depression, sound mind
3 Tips for Avoiding Burn Out
3 Tips for Avoiding Burn Out

If you are not intentional about taking care of yourself, you may end up feeling burned out. Burnout can be defined as “exhaustion of physical or emotional strength or motivation, usually as a result of prolonged stress or frustration” (Merriam Webster). 

Some of the signs of burn out include: poor concentration, exhaustion, insomnia, irritability, fatigue, anxiety, depression, loss of appetite, and lack of interest in activities you once enjoyed. Read on for some helpful tips for avoiding burn out...

 

Read More
Action steps, Anxiety, Benefits of Therapy, Boundary Setting, Depression, Family relationships, Help for Anxiety, Helpful tips, Self-improvementMarline Francois, LCSWburnout, stressors, time off, boundaries, insomnia, anxiety, depression
4 Simple Steps to Manage Technology Use in Your Home
4 Simple Steps to Manage Technology Use in Your Home

Overwhelmed by trying to control technology usage in your family? Instead of implementing rules, it may be beneficial to establish “best practice” boundaries around technology use.

Read on for some simple tips to help you manage technology in your home… 

Read More
Action steps, Family, Family relationships, Helpful tips, Social Media, Teenagers, Technology Use, Boundary SettingTessa Vining, LCSW, LCADCteens and technology, family, cell phones, passwords, privacy, family time
Helping Your Teen Through Depression
Helping Your Teen Through Depression

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
Action steps, Family, Helpful tips, Improving your Mood, Parenting Techniques, Positive psychologyMarline Francois, LCSWhelpful tips, Help for troubled teens, Depression, Treating depression, family health
Three Ways to Get to Know Yourself Better
Three Ways to Get to Know Yourself Better

Journaling is a great way to record what is going on in your life, as well as help you process your thoughts. It can also be very therapeutic, and can help you get to know yourself better. Writing your thoughts in a journal can provide you with insight into your own thoughts; perhaps even ones you did not know existed! Here are three ways you can use journaling to get to know yourself better....

Read More
Action steps, Helpful tips, Positive psychology, Tips for Your MindBrittany Ruane, LCSWhelpful tips for anxiety, strategies, self care
Six Quick Tips for Managing “News Anxiety”
Six Quick Tips for Managing “News Anxiety”

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
Action steps, Help for Anxiety, Helpful tips, Improving your Mood, Social Media, Tips for Your Mind, AnxietyTessa Vining, LCSW, LCADCanxiety, depression, anger, political news, self care, social media, community service, optimism
Three Ways to Calm Your Mental Clutter
Three Ways to Calm Your Mental Clutter

Did you know that the average person has between 50,000-70,000 thoughts per day?  That’s at least 35 thoughts per minute!  Can you imagine if we each believed every thought we had?  Read on for three simple ways to calm your mental clutter....

Read More
Action steps, Helpful tips, RelaxationDanna Markson, LCSWhelpful tips, helpful tips for anxiety, Mental health