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 here.

Whetstone Ridge Trail, VA

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Spinning Your Wheels: ask for help when you’re stuck

We don’t always like to ask for help, a lot of times we’ll wait until we’re feeling completely overwhelmed by emotions and stress. While there are multiple reasons that we might behave this way, such as fear of failure or rejection, for example… however, this article isn’t about that. Let’s get right to the point. Ask for help when you know you’re stuck vs spinning your wheels and wearing down. Find out why and how.

The video below has more details, I hope you like it, literally!

Who can help?

There are many support, helping, and healing professionals out there: medical professionals; birthing coaches; personal trainers; dietitians; chiropractors; physical therapists; occupational therapists; mental health professionals; running coaches; life coaches; business coaches; financial planners; attorneys…

Turn to your network, coworkers, family, and friends, and begin to just look and see who might be able to help or who knows someone who can help. When we need a helping hand with something, we’re in a vulnerable place and sometimes asking for a hand might involve sensitive information. As you look for someone to help, be aware of confidentiality, protect your privacy.

Possible signs of needing assistance

There is a wide range of signs and symptoms that point in the direction that you should ask for help. Depending on your situation, you may experience tension in your body, stress build up, upsetting emotions arise, feelings of helplessness or hopelessness, distress tolerance lowers, self-defeating thoughts, mental breakdowns… this can quickly start sounding like a commercial reciting the side effects of a meditation.

Go with your gut instinct and ask for help when you realize that you need it. Avoid the side effects.

Why you should ask for a hand

Don’t put off seeking help because sometimes symptoms will worsen. In some cases, the longer we spin our wheels, the further we sink down in the mud, the harder it is to get back out. The mud flies everywhere and then, blankets things around you. The longer we are stuck and sinking down, the greater the risk of other areas of our lives have at becoming harmed.

Keep in mind, this is incredibly important with mental health, that it is easier to be treated the sooner you seek help from a mental health professional. The sooner you reach out, the sooner you can feel relief.

Lower distress tolerance was mentioned above as a sign that you may need to reach out for help, but how do you know how to measure distress? How much distress is too much? Visit this little article and resource on distress tolerance and download the scale to increase awareness.

Even if you haven’t felt stuck for long, still consider reaching out. It’s better to ask a question, to have a second opinion or additional set of eyes on something than going alone.

Possible benefits of a helping hand, a second opinion, and another set of eyes

By taking action, we create the opportunity to grow personally and develop professionally. There is much to learn from other people. They have different opinions, experiences, and expertise.

Overcome the risks you feel that are keeping you down by taking a chance [By the way, sometimes the risks aren’t actually there, but our minds tell us they are. For example, making a mountain out of a mole hill. Our thoughts are catastrophizing. This is a part of cognitive distortions.] The benefits of getting help typically greatly outweigh the potential risks.

Some potential benefits are accelerating towards achieving goals, learning something new, becoming more flexible seeing from another person’s perspective, lessening the chance of getting stuck again with that same thing, and making a connection with someone you might not have otherwise.

You’ll feel relieved after reaching out. Opportunity awaits! Achieving goals are on the other side seeking help. You deserve help, you deserve to reach your goals! You’ve worked hard to get to where you are now, everyone gets stuck at some point, acknowledge your hard work and achievements. Asking for help isn’t admitting defeat, asking for help is a strength.

Thanks for watching this video, I hope that it provided valuable insight and a nudge in the direction towards asking for help if you need it.

Please, help others find this video by “liking” it and “subscribing” to my YouTube channel. Your support is so appreciated!

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1% Better Habits and Goals

1%, think about it

If we made a small change in our lives every single day, just 1% better, what would our lives look like? How much improvement would we see? How much closer would we be to our goals?

We often don’t notice tiny changes or progress until they build up over time. We can also be quick to dismiss them, ah, it’s nothing, it’s not a big deal. Later, down the road, we look back and notice that our decisions (thoughts) and habits (behaviors) mattered all along. Depending on whether you made good decisions and led healthy habits, you might find yourself in a fantastic situation or a terrible situation.

Example

If we make wise financial decisions over the years, invest properly for retirement, and maybe even follow a financial adviser’s advice, then we should be set up to have a lovely retirement.

If we make poor financial decisions over the years, we spend money excessively, living beyond our means, and we don’t even consider speaking with a financial adviser, then we probably won’t be able to retire the way that we wish to or even at all.

Tiny details matter! Don’t automatically count something out just because it is minor.

A little more on small changes

The change can be anything small. Think to yourself, what makes you happy? What would make you happy? Increase the value of your day by making a 1% change.

Creating changes involves good habits. Do your habits reflect your goals? This also has to do with identity. Who are you? Who do you wish to become? We behave in a way that reflects who we wish to become. Every time we repeat a behavior that reflects that envisioned person or goal, we’re creating a habit. The more we do that behavior, the more the habit is reinforced. Reinforcing the behavior is an important step, it must be repeated over and over. The more you act towards your goals, the more you identify with that.

Watch this video as I share about a current long-term goal and the tiny details that all add up, making my dream a reality.

I hope that you find this eight minute video informative and inspiring.

Please, “like” and “subscribe” to my YouTube channel while you’re there. I appreciate your support.

Want more on this sort of topic? Read my article, “Being Fearless, Accomplishing a Dream.”

It is about fear and anxiety holding us back.

As always, be well.

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Set S.M.A.R.T. Goals

How to set goals

Set S.M.A.R.T. goals

Specific

Measurable

Attainable

Realistic

Time-based

This is important framework for creating any goal, short-term or long-term. I keep this structure in mind when helping people set goals and intentions.

We work smart

▪︎ We are specific

▪︎ We look at the details of the desired outcome

▪︎ We talk about what already works for the person and if we can use it to reach the current goal

▪︎ We discuss how to go about the smaller steps towards completing the bigger picture

▪︎ We figure out a time frame and consider how much time a person has to devote towards the goal

▪︎ We explore appropriate alternative strategies and methods to reach the goal. There’s probably more than one way to go about it

▪︎ I teach people new strategies and we determine how they can be applied to reflect what we’re aiming for

Reach out to me if you think I can help with a goal.

Browse my blog (and subscribe) to see what kind of work that I do and for free, downloadable mental health resources!

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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 sitting, maybe you want to close your eyes to increase focus.

You may place your hands gently on your stomach to physically feel it move in and out as you breathe.

Take note of physical sensations and then focus on your breathe.

If you find yourself becoming distracted by anything, acknowledge the distraction (distractions occur naturally and are reminders to return to what we were working on), allow it to roll through your awareness, and then simply return your attention to your breathing.

Breathe in for 3 seconds: 1-2-3

Brief pause

Breathe out for 3 seconds: 1-2-3

Repeat 3 times

Notice any differences in how you physically or mentally feel.

Calmly return your focus to the environment around you.

You may want to play around with the time spent in the exercise, do what works for you.

*Tip for severe anxiety and panic: if you find yourself holding your breath for longer than the brief pause during this exercise, skip the pause all together and just focus on steady in-and-out breathes.*

Download this exercise below.

Somewhere in Pennsylvania

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Favorite Positive Affirmation?

What’s your favorite positive affirmation, right now?

Mine is, “I have everything I need.”

I tend to feel like I need MORE (belongings, money, approval from others, etc.) and it can create anxiety and tension. I don’t actually need any of these things. When I practice living in the moment and tell myself that I have everything that I need RIGHT NOW, HERE in the present, I feel less anxious.

Laurel Highlands, PA

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Things to Let Go

Things that you need to let go of:

▪︎ Past mistakes
▪︎ Things you have no control over
▪︎ Self-doubt
▪︎ Need to please
▪︎ Fear
▪︎ Toxic relationships
▪︎ Comparison
▪︎ Chasing perfection

Are these items on your list?

What can you add?

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IMPROVE Skill (Distress Tolerance from DBT)

IMPROVE

IMPROVE the Moment is the next skill. The acronym IMPROVE makes life a little bit better when it is not going so well.

During a crisis, you have two options. You can sink into the distress or invest in behaviors that might improve how you feel in the moment.

The acronym

I: Imagery
M: Meaning
P: Prayer
R: Relaxation
O: One thing (or moment) at a time
V: Vacation
E: Encouragement

Imagery

Imagery is powerful because your mind can convince your body that you are elsewhere. A good example is being at the beach. When you’re actually sitting on the beach, your muscles are relaxed. When you imagine yourself at the beach (and you’re elsewhere), you can still get your muscles to relax, you convince your body that you are sitting there.

Ideas for imagery

Use an app or purchase a recorded guided imagery. You can also just use your own mind and create a guided imagery.

• Forest path
• Walk on the beach
• Favorite place
• Safe place
• Sunflower field
• Stroll by a stream
• Waterfall
• Garden of butterflies
• Sunset
• Star gazing
• Mountain summit hike
• Sitting by a campfire

Practice and enjoy the benefits! Also, imagine yourself doing well and practicing your skills.

Meaning

Viktor Frankl (1905-1997), one of the founders of existential therapy, once said “If there is a why, then a person can figure out the how.” [Look him up, his life was remarkable. He wrote the book “A Man’s Search for Meaning,” which is about being a psychologist in a concentration camp. He is well-known for this book, but he has several other accomplishments.]

List and contemplate your “whys” for working on any problem.

Examples: Why stay safe?; why practice your skills?; why improve your self-care?

Having meaning motivates you; your whys will motivate you to act.

Prayer

Prayer is a calming ritual, it also provides connection, guidance, and peace.

Pray where you are at, or go to your place of connectedness or worship. This skill is useful anywhere and at anytime. Connect to your spirituality.

Relaxation

Everyone needs relaxation. What do you do to relax? What do you think could be relaxing that you would like to try?

Schedule in some of those relaxing behaviors every day. Keep in mind that relaxing also takes practice.

Tips for practice: Be mindful of your breathing; be mindful of tense muscles and release the tension; sit in a quiet place.

One thing (or moment) at a time

Take on only one thing in the moment. When we try to juggle or do too many things at once, we become overwhelmed and or shut down completely.

Example: You don’t know how to make it through your day, but you know that you can make it through the next hour, or through the next 5 minutes. Focus on what is manageable.

Vacation

Take a break from your stressors or crisis. These breaks need to be planned, like scheduling a walk in the park in the evening, or watching your favorite movie before bedtime. Taking quiet time to reflect, meditate, or do deep breathing exercises are also good ideas.

Allow yourself to take a break when you feel that you need it.

Encouragement

You need encouragement during those tough times. The things that you say to yourself matter, they influence how you feel.

During your self-talk, say affirmations, coach, and cheer for yourself.

Write down 10 affirmations you can repeat to yourself throughout difficult times.

• This crisis will pass.
• I can do this!
• I have everything that I need to get through this.

Download affirmations to help get through a crisis here

Connoquenessing Valley Heritage Trail, PA

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Distress Tolerance (DBT)

Distress Tolerance (Dialectical Behavior Therapy)

When people “cope” with stress and crisis, they find out ways (behaviors) that relieve stress, however, some of these ways come with heavy consequences. Examples of ineffective behaviors are drug and alcohol use, self-injury, gambling, spending money, and overeating.

We can learn distress tolerance skills to effectively manage the stress and crisis. These skills are more helpful than dealing with the consequences of the ineffective behaviors that make life worse.

Try it out

Make two lists, one is your ineffective coping behaviors, and the second is your healthy coping behaviors. If you’re struggling coming up with the healthy ones, keep thinking, because everyone has at least a few.

The goal is to work on eliminating the ineffective coping behaviors on the first list while developing the behaviors on the second.

This process is “doing more of what works”, replacing the ineffective with the healthy and effective.

Guidelines to improve distress tolerance skills

1. Practice the skills daily, even when you’re not feeling distressed. The skills tend to be enjoyable, so practicing shouldn’t feel like work.

2. Diversify the skills, try new ones, and practice every skill more than once because you don’t know which ones will “click” for you.

3. Organize a distress tolerance plan for when you’re in crisis and choose to follow the plan. It will keep you focused. Write down your organized plan on an index card. This would be your coping behaviors and any people who can provide support. Keep this card with you.

This index card plan works well for children while they’re away from home. Example: at school.

Distress tolerance skills to learn

• Wise Mind: ACCEPTS acronym
• IMPROVE acronym
• Self-Soothe skills: vision, hearing, smell, taste, and touch.
• Radical Acceptance
• Everyday Acceptance
• Willingness
• Bridge-Burning
• Ride the Wave: Urge-Surfing
• Grounding
• Pros and Cons

This is general information on distress tolerance and the skills to learn to better cope with stress and crisis, the next step is to learn the skills themselves, practice applying them, watch for improvements, and make necessary adjustments.

Dialects

Distress Tolerance

Wise Mind: ACCEPTS

IMPORVE

Mindfulness

Self-Soothe

Resource

Lane Pederson, PsyD, LP, DBTC

Connequenessing Valley Heritage Trail, PA

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