You Will Keep Going

If you need support, reach out to a counselor, don't hesitate. Most counselors are providing teletherapy now. You don't have to leave your home and it is easy to get started. I specialize in telemental health. Contact me if you are a resident of Pennsylvania and would like to talk. Keep going! Learn about teletherapy … Continue reading You Will Keep Going

Beach Ball Metaphor for Coping with Emotional Dysregulation

I first heard of the beach ball metaphor while watching a video through PESI (one of my continuing education providers). Arielle Schwartz, PhD uses the beach ball metaphor to explain how we can manage our dysregulated emotions. Arielle Schwartz, PhD provides a mind-body healing exercise that can help trauma survivors process their negative emotions without … Continue reading Beach Ball Metaphor for Coping with Emotional Dysregulation

It’s a “Positive Affirmation” Kinda Day

Today, I'm diving into my positive affirmations, as negative and distorted thoughts have crept in. This is completely normal and something everyone goes through. I like to write my positive affirmations, which include quotes and Bible verses, on index cards. Today, I wrote one about being a business owner. The affirmations are kept on a … Continue reading It’s a “Positive Affirmation” Kinda Day

Why You Should Elevate Your Mental Health and How

Do you prioritize your mental health? If your mental health isn't one of the areas that comes to mind, consider moving it to one of your top priorities, elevate it. Here's the short answer of why it's important. When we work on our mental health, we improve all of the other areas of our lives. … Continue reading Why You Should Elevate Your Mental Health and How

Get In-Tune with Satiety and Hunger Cues: hunger scale tool and questions to consider

The hunger scale chart is one way to become more in-tune with your gut feelings and also, to have a better idea on whether or not you're hungry and how much food to eat. Taking notes of how you feel will eventually lead to increasing your awareness and improving intuitive eating habits. The scale is … Continue reading Get In-Tune with Satiety and Hunger Cues: hunger scale tool and questions to consider

Mental health therapy: what people think it is vs. what it actually is

Mental health therapy: what people think it is vs. what it actually is. What people think it is: • Talking to a therapist about problems. What it actually is: • Talking to a therapist about problems. • Making changes to thoughts and behaviors. • Psychoeducation. • Building awareness of thoughts, emotions, and behaviors. • Between … Continue reading Mental health therapy: what people think it is vs. what it actually is

Mirror Work Activity

This mirror work activity will increase self-awareness and promote personal growth. Looking in the mirror, state to yourself: "I love you." "I'm sorry." "Forgive me." "Thank you." While looking at yourself in the mirror and stating these things, pay attention to your non-verbal body language, the tone and speed of your voice, and the thoughts … Continue reading Mirror Work Activity

Mindful Breathing Exercise

When you feel stressed or anxious, have you been mindful of your breathing? Notice if you're holding your breath, taking shallow breaths, or breathing too quickly. Take control of your breathing by trying a short breathing exercise: Lay, sit, or stand comfortably, with good posture to allow yourself to breathe easily. If you're laying or … Continue reading Mindful Breathing Exercise

Being Productive and Calm as a Busy Woman

To all of the busy women, here are some strategies that can help you be productive and calm. Does this sound familiar to you? Personally, as a busy person (have a young daughter, maintaining relationships, keeping the house tidy, running my own mental health private practice, blogging (for two websites), and preparing for ultramarathons), I … Continue reading Being Productive and Calm as a Busy Woman

Simple, Yet Powerful Ways to Manage Worry and Anxiety

This article is about four simple, yet powerful ways to manage worry and anxiety. Are you worried about how things are going to go for you? Do you fear that you won't be able to handle potential problems? How can you make a tough decision not having all of the details? Here's what you CAN … Continue reading Simple, Yet Powerful Ways to Manage Worry and Anxiety