Have you read Atomic Habits by James Clear? I recommend this book and workbook to most of my clients. This information is a summary from both books. Towards the end of the article, there are actionable steps that you can take. My clients and I like to walk through the actionable steps together and discuss … Continue reading Build Better Habits: The difference between people who succeed and who fail
Tag: Pennsylvania Counselor
Distress Tolerance Coping Skills (DBT)
What is Distress tolerance? Many people try to cope by getting into behaviors that provide relief, but the behaviors can be unhelpful or harmful. Examples of ineffective coping behaviors are drug and alcohol use, gambling, spending money, overeating, and self-injury. We can learn distress tolerance skills to replace the ineffective coping behaviors in order to … Continue reading Distress Tolerance Coping Skills (DBT)
Exercise, Sleep, and Anxiety: Rewire your brain
Lifestyle habits can have a strong influence on your amygdala. If you engage in regular aerobic exercise, especially exercise that uses large muscle groups, the positive effects on both your amygdala and your cortex can help improve your mood. Regular aerobic exercise can also improve your brain's neuroplasticity, making both your amygdala and your cortex … Continue reading Exercise, Sleep, and Anxiety: Rewire your brain
Will You Finish Stronger Today?
"Finish Stronger" Finishing stronger is one of my unspoken daily goals. It's not written on a to-do list, but it is in the back of my mind. At the end of the day, I feel satisfied with my accomplishments. "Finish Stronger" is a part of a growth mindset. I aim to finish my day or … Continue reading Will You Finish Stronger Today?
How to follow through when you’re not automatically good at something
I wasn't always good at weight lifting, I enjoyed it, and knew that it played an important role in my health, but it can be difficult to stick with something until you are good at it. Over the years, I stuck with it, and then I wouldn't, and then I'd get back into it... I … Continue reading How to follow through when you’re not automatically good at something
Grieving the Loss of a Child
In this article, you will learn about grief, symptoms, and questions to ask yourself as you go through grief. There are five helpful resources for grieving parents, families and healing professionals: The Miscarriage Map Workbook; Pregnancy and Infant Loss at UPMC Magee-Womens Hospital; Pittsburgh Bereavement Doulas; David Kessler's (grief expert) teachings; Healing Reflections for a … Continue reading Grieving the Loss of a Child
The Anxious Brain, Worry Time, Disempowering Thoughts, and Anxiety Management
Living with anxiety can be challenging and overwhelming. In this article, you will learn about the anxious brain, why it assumes the worst, and examples of the kinds of thoughts that we have when we are feeling anxious. Statements to cope with the emotion itself. The difference between negative thoughts and disempowering ones. Lastly, small … Continue reading The Anxious Brain, Worry Time, Disempowering Thoughts, and Anxiety Management
Get Through Life’s Difficult Transitions
Transition means change, and change is constant. When life asks us to transition, it is asking us to reexamine our current situation, and then to grow. We must continue to develop and grow. Transitions are challenging to us, but are also beneficial. Adjusting to change can be highly stressful and sometimes we experience symptoms of … Continue reading Get Through Life’s Difficult Transitions
Why Don’t We Take a Shot?
Why don’t we take a shot? We miss opportunities in life when we pass on them. This can be at work, like if we decide to stay quiet in a meeting because you question whether or not what you have to say is valuable information. What if what you have to say is more valuable … Continue reading Why Don’t We Take a Shot?
9 Habits that Boost Your Mood
Have you been feeling depressed or lost? By developing some healthy habits you can alter your mood for the better. The 9 habits in this video are small steps that you can take, plus little research tidbits. 1. Practice gratitude2. Give compliments3. Experience and go with the flow4. Savor the little moments5. Exercise6. Get enough … Continue reading 9 Habits that Boost Your Mood