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? "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
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!
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
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
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
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