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

Subscribe for mental health tips here if you’d like to be on my mailing list

Teachers Pay Teachers and Autism Adventures: autism resources; calm down kits; life skills; classroom; behavioral management; monthly activities; social narratives; visual supports; more

Teachers Pay Teachers

Learn about their online platform, which was created by teachers for teachers. Join Teachers Pay Teachers for free or sign up for the annual account. You can also raise funds for Teachers Pay Teachers resources through TpT ClassFund.

Autism Adventures

If you’re a teacher who works with students who have autism or a parent of a child with autism (grades PreK-12th), Melissa Finch’s Autism Adventures resources may be helpful. There are a variety of resources that you can purchase and occasionally grab a freebie. Below are a few.

This site has hundreds of visually fun and helpful resources, you can spend a lot of time browsing.

Subscribe to their newsletter and follow on Facebook.

Be well!

follow my blog to receive mental health tips

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.

follow my blog to receive mental health tips

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!

follow my blog to receive mental health tips

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 shelf next to my work desk. As I read through my cards, I reflected on them, noticing that I’m feeling pretty good about them and have not needed to use certain affirmations for a few months! I take them to heart, I know that they are true.

When I’m going through my day and notice physical symptoms of worry and anxiety, I know that a helpful strategy is to visit my cards. Having three to four mental coping strategies on hand, that aren’t going on a run, is key. Addressing anxiety by going on a run is my top way to manage symptoms, but I can’t always go out when I want, so I take deep breaths and incorporate mindfulness to create a different reaction. I read my affirmations as many times as I feel appropriate. There are tougher days where I keep them on my desk and will intentionally be more aware of my breathing throughout the day, as I know that an unhelpful habit is to hold my breath.

When was the last time that you read or recited positive affirmations to yourself? If it has been a while, don’t forget that this is a simple way to redirect your thoughts. Know your distorted thoughts and unhelpful habits. Know when you need to use your positive affirmations and other coping strategies, and pay attention to the benefits.

Find more on affirmations below:

Positive affirmations to get through a crisis or difficult time.

follow my blog to receive mental health tips

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. When we emotionally and mentally operate effectively and efficiently, other well-being pieces fall into place. Some pieces that are positively impacted are, sleep, problem solving capability, relationships, and productivity increases. All a ripple-effect benefit of elevating mental wellness. The benefits are truly endless.

Here are a few ideas of how you can focus on your mental health

What to intentionally focus on

Spend a few minutes a day addressing your mind. What areas need the most attention? Is it sleep? Anxiety? When was the last time that you did self-care? Focus on the area that needs it the most, not to feel overwhelmed, because there could be several areas that you feel could use love. Once there’s a rythm or a habit created for that particular area, move onto another area. Be gracious to yourself through the process of addressing the area, it might take some time and it’s hard work.

How to make it happen

Here are two ways to help you with planning that focus time

Way one

The first, is scheduling half an hour to an hour per day. The second, is sprinkling in the work throughout the day. The option of scheduling it in works well for people who like having structure or who are likely to procrastinate. Write it in your planner, including the time you will work on it and set an intention of what you’re going to specifically work on. – An attainable short-term goal. When the time comes, aim to do it for half an hour to an hour. Afterwards, notice or be mindful of the benefits of your achievement. Do what is helpful to you. If you’re having trouble thinking of something, reflect back to your past to see if maybe you did something helpful then, that you can apply to now.

What it could look like

This could look like journaling about your day or a problem that you have. Taking a long bath, free of distractions, and reflecting on the highlights of your day. When you wake up in the morning, thinking about something that you’re looking forward to in the near future. Participating in relaxing yoga before bed. Having a mindful meal.

Way two

The second way, sprinkling it in throughout the day, looks a little different and is go-with-the-flow. This strategy might work for someone who has a busy schedule or would like to see it organically integrated throughout their day.

What it could look like

This could look like doing a three minute breathing or mindfulness exercise while doing a simple tasks, such as household cleaning. Working on a gratitude list, jotting down what you’re grateful for as they come to you throughout the day. Stretch and do mindful movement when you’ve been sitting for too long. – When at a desk-job, get up from your chair once every 45-90 minutes for 5-10 minutes.

Doing mental wellness activities will be wonderful. Try both planning strategies, or other ways that you can think of, to see what fits best.

Elevate your mental health to reap all the great benefits. Start by identifying what needs the most attention and then figure out how to make it happen. Is it better for you if you schedule it or if you sprinkle it in throughout the day? Once you have a basic plan, just do it. There are multiple strategies and ways to improve your mental wellness. Do the ones that work for you consistently. Lastly, fully enjoy the benefits and continue the good work.

follow my blog to receive mental health tips

A Growing Health Concern in America is Alcoholism

According to Alcohol Rehab Guide, alcoholism is a growing health concern in America, affecting nearly 14 million people.

Alcoholrehabguide.org is an organization that focuses on producing high quality substance abuse and recovery content. There are vital resources on this site, which was founded on a passion to help people in need, and the belief that with the right resources they can make the difference in someone’s life.

Visit Alcohol Rehab Guide to help people affected by substance use disorder and to learn more about the issues surrounding it.

Information on treatment here.

Western Pennsylvania

follow my blog to receive mental health tips

MH professionals, thought I’d share my current favorite books and resources.

Meaning

Man’s Search for Meaning by Viktor E. Frankl

[Check out his other books!]


Relationships

The Gaslighting Recovery Workbook: Healing from Emotional Abuse by Amy Marlow-MaCoy, LPC


Narcissistic Abuse Recovery Journal


Christian

Quick Scripture Reference for Counseling extended edition by John G. Kruis


Habits

Atomic Habits by James Clear


Mindful Eating

The Mindful Eating Workbook by Vincci Tsui, RD


Anxiety

Rewire Your Anxious Brain by Catherine M. Pittman, Ph.D. and Elizabeth M. Karle, MLIS


Trauma

Trauma-Informed Yoga: A Toolbox for Therapists by Joanne Spence, MA, E-RYT 500, C-IAYT


Transforming the Living Legacy of Trauma: A Workbook for Survivors and Therapists by Janina Fisher, PhD


Transcending Trauma: Healing Complex PTSD with Internal Family Systems Therapy by Frank G. Anderson, MD


Happiness

The Happiness Toolbox by Jonah Paquette


Awestruck by Jonah Paquette

Do you have a favorite from this list or a recommendation?

follow my blog to receive mental health tips

When Hard Becomes Easy

One day, your “hard” will become your “easy.” Whatever mountain you’re climbing, whether it is the loss of a loved one, difficulty at work, anxiety blanketing everything, a conflict, etc, don’t give up. Don’t lose hope and faith.

Keep moving forward, though a short rest is okay, you should take action in the valley and continue working in the climb. The first step is to acknowledge that what you’re going through is difficult and allow yourself to feel your emotions. Acknowledgement is a key to being able to move forward. Along side of acknowledgement, look after your well-being and practice self-care.

Take a deep breath, find something relaxing, something that works for you. Read a book or articles about what you’re going through, use credible sources. Talk to a professional. Try something new; this can be stressful because one, it is hard to think of something new to try when you feel like you’ve tried everything. – Your mindset may not be in the right place. Two, because trying something new is taking a risk, it is unfamiliar. It is worth the risk because it might be highly beneficial, and even if it ends up falling short, at least it was partly beneficial. We learn from taking action and risks.

The things that we experience in life make us stronger. Climbing mountains make us stronger. Muscle fibers must be broken down in order to rebuild, becoming more powerful. We learn about ourselves and figure things out, like how to boost ourselves up. Eventually, the situation becomes easier. We face, adapt and work through what is going on, and the more we practice this, the easier it becomes. As we’re strengthened, it becomes easier and you gain confidence that you can reach the peak. Don’t give up, keep moving. Remain hopeful and have faith. The view at the top is beautiful.

Pacific Crest Trail, CA

follow my blog to receive mental health tips