Do’s and Don’ts of Getting the Most out of Guided Meditation

I often hear my therapy clients talk about wanting to find more ways to relax, clear intrusive thoughts, and to stay in the present moment. To combat this, I recommend starting with meditation as a great tool for decreasing stress, anxiety, depression, and more. "Guided" meditation is the perfect way for beginners to start meditating … Continue reading Do’s and Don’ts of Getting the Most out of Guided Meditation

What are “Boundaries” and How Can They Help my Relationships?

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?

Stop, Think, & Act Skill for Great Decision Making

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

10 Journaling Tips for Beginners

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

How to get the Most out of Therapy

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

Wellness Recovery Action Plan (WRAP) for Mental Health Support

It's time to take control of your mental health by developing a personal action plan! What is a Wellness Recovery Action Plan (WRAP)? The Wellness Recovery Action Plan (WRAP) is a self-management and recovery tool developed in 1997 by a group of people with mental health challenges. This plan can also be used by people … Continue reading Wellness Recovery Action Plan (WRAP) for Mental Health Support

Using I-Statements to Express Yourself in Relationships

What is an I-Statement? I-Statements are a great communication tool for self-expression. They include our feeling in a situation, the reason for this feeling, and our needs from the person we are expressing our feelings to. I-Statements can also be referred to as "I" Messages. Why do we use I-Statements? -Focus on the feelings or … Continue reading Using I-Statements to Express Yourself in Relationships

Using PLEASE for a Healthy Body & Mind

Now that we have Accumulated Positive Emotions, Built Mastery, and Coped Ahead, it is time to put into effect the PLEASE skill! There is no denying that there is a body & mind connection. It's important to attend to your mental AND physical health to get the best grip on your emotional states. PLEASE breaks … Continue reading Using PLEASE for a Healthy Body & Mind

ABC Skill: Cope Ahead of Stressful Situations in 5 Steps

Now that we have completed A: Accumulated Positive Emotions & B: Built Mastery, it's time to C: Cope Ahead! Are you anticipating that there could be an issue in the foreseeable future that is causing you anxiety before it has even happened? Do you want to feel more prepared and ready to tackle this challenge? … Continue reading ABC Skill: Cope Ahead of Stressful Situations in 5 Steps

ABC Skill: Build Mastery

Building Mastery is our "B" in the ABC Skill. This step happens after we have accumulated our positive emotions and before we cope ahead. Once we have worked on some projects and figured out what we like to do, we can start to become more skilled in it to build confidence and increase our self-esteem. … Continue reading ABC Skill: Build Mastery