Anger is an emotion common in everyone who has ever lived and one of the most difficult to control. Managing your anger at times can feel impossible, so I'm here to outline some ways to find control over it with anger management skills. While it can cause us some frustration and unhappiness on occasion, allowing … Continue reading The Ultimate Guide to Anger Management: Techniques, Tips & Tricks!
As you are getting to know yourself and becoming more self-aware, recognize what you would like to improve. Set small, achievable goals. We can't make huge changes overnight, but taking small steps is more realistic and leads to goal achievement. Reward yourself for your small milestones. Make your goals SMART! S - Specific: Make your … Continue reading How to Set SMART Goals
The DBT house is an activity that helps you to recognize your strengths as well as where you'd like to improve. Fill out each section of the house with the prompts below: Attic: What does a "life worth living" look like for you? Top of roof: Who protects you? Door: What do you keep hidden … Continue reading DBT House Activity
What are Boundaries? "Boundaries" is a term that many people use when talking about relationships with friends, family, co-workers, and other individuals in their lives. Boundaries are established rules and limits that we set in order to have healthy connections with others. These boundaries allow us to speak up for ourselves and our own needs … Continue reading What are “Boundaries” and How Can They Help my Relationships?
Acting impulsively can get the best of us sometimes, especially when we have trouble regulating emotions like anger, disappointment, and frustration. When you're driving and see a red light, you wouldn't usually keep going through it. When we see a yellow light, we slow down and act cautiously until green gives us the signal to … Continue reading Stop, Think, & Act Skill for Great Decision Making
Journaling is a great tool for tracking emotions, expressing feelings, and processing events. You may be thinking, how can I get started and stay consistent with this healthy habit? Below are 10 ways for journaling beginners to get started! 1. Start with setting a small goal such as writing in your journal 3 days a … Continue reading 10 Journaling Tips for Beginners
Wellness planners are great tools to track your mental and physical health journeys. You can start with a notebook, bullet journal, digital, planner or paper planner to jot down different categories of wellness. I personally use a Happy Planner wellness extension pack with a weekly spread to write out what I'm working on. There are … Continue reading How to Create a Wellness Planner
Therapy can take hard work and changes are made both inside and outside of sessions. Try these following steps to get the most out of therapy during and after sessions: Practice skills outside of sessions - Almost all skills that are learned in sessions require repetition to truly help. It is important to practice these … Continue reading How to get the Most out of Therapy
In my next series, we will be discussing what therapy is, how to get the most out of therapy, and therapy misconceptions. Psychotherapy, or "talk therapy", is a treatment for mental and emotional health. It centers around addressing a person's feelings, emotions, behaviors, and thinking patterns. Clinicians develop treatment plans and goals to address specific … Continue reading What is Talk Therapy?
The Post Crisis Plan is the final piece to the Wellness Recovery Action Plan (WRAP). Check out the rest of the WRAP series to form your own WRAP plan. Here are some questions and tasks to review and write into your WRAP once you feel like the crisis is over: -What are the signs that … Continue reading WRAP: Post Crisis Plan
When there is risk for suicide or self-harm, it’s important to plan ahead. Let your support system know how you are feeling and a professional can do an assessment to determine the best level of care to keep you safe. These plans should be developed before you are at-risk so that you can have a … Continue reading WRAP: Safety & Crisis Planning