Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a great tool for reducing tension in your body and mind. By tensing and relaxing muscles, you are signaling to your brain feelings of relaxation. You can focus on the present moment and work on body awareness. This can be done by following a script or watching a video to … Continue reading Progressive Muscle Relaxation

Finding Meaning in Suffering

Life can be hard and have difficult moments. Our perspective on a situation can change the way we feel about it and ourselves. Do we want to have shorter pain or longer suffering? This depends partly on how we view and react to a situation. Can we use the lemons life gave us to make … Continue reading Finding Meaning in Suffering

It’s Opposite Day!

When we feel emotions like anger, anxiety, and sadness, our instincts will tell us to act a certain way. For example, when you are feeling depressed you may want to isolate yourself and be alone (different than me-time which is enjoying healthy time alone). It may be tempting to stay in bed and sleep the … Continue reading It’s Opposite Day!

How to Set SMART Goals

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

How to Find Self-Love & Self-Acceptance

If you're asked to list the top people in your life, you may first think of your friends, family of origin and choice, and other members of your support system. However, the relationship we have with ourselves is the MOST important one. We all think of that saying that you can't help others unless you … Continue reading How to Find Self-Love & Self-Acceptance

10 Tips for a Good Night’s Sleep

Good sleep is necessary for maintaining optimal mental and physical health. Here are some tools to help improve your sleep hygiene today! 1. Have a Sleep Schedule: Try to go to bed and wake up at the same time every day. Try not to sleep in more than an extra hour on your days off. … Continue reading 10 Tips for a Good Night’s Sleep

Let’s Talk about Positive Affirmations

Affirmations are positive and present tense statements that a person declares to be true about themselves. They are used to create better habits and improve experiences. By practicing affirmations, a person can change their behaviors, health, mood, and thinking patterns. Benefits of Affirmations -Decrease stress and worrying -Increase physical activity -Cope better with everyday challenges … Continue reading Let’s Talk about Positive Affirmations

What’s Your State of Mind?

Here is a simple run-down of the Dialectical Behavior Therapy (DBT) concept of Wise Mind. Your mind is made of 2 parts, emotional mind, and reasonable mind. When these two minds meet, it creates the wise mind. We want to try to live in the wise mind to make the best decisions possible when faced … Continue reading What’s Your State of Mind?

Grow your Self-Care Garden

Self-care isn't just about getting into a bubble bath with a face mask on. It is about being intentional about taking care of all aspects of your health, be it physical, mental, social, and emotional. Here are some self-care examples: Physical - Sleep, drinking enough water, regular exercise, physical therapy if needed, going outside for … Continue reading Grow your Self-Care Garden

ACCEPTS Coping Skill for Difficult Emotions

When should I use this skill? Try ACCEPTS when you are having overwhelming and distressing emotions like anxiety, fear, and depression. Take a break from the situation to gather your thoughts and cool down before making a decision on how to proceed. This skill is used as a distraction coping technique. This does not mean … Continue reading ACCEPTS Coping Skill for Difficult Emotions