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

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. … Continue reading Spinning Your Wheels: ask for help when you’re stuck

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 … Continue reading 1% Better Habits and Goals

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 … Continue reading Set S.M.A.R.T. Goals

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

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 … Continue reading Favorite Positive Affirmation?

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? follow my blog to receive mental health tips

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: ImageryM: MeaningP: PrayerR: … Continue reading IMPROVE Skill (Distress Tolerance from DBT)

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 … Continue reading Distress Tolerance (DBT)