Nothing detaches us like regret and fear. Our imagination can pull us into the pain of the past or it can pull us into preparing for a dangerous future. On the other hand, mindfulness is the state of existing where your feet are. That’s where your life is happening. Imagine a beautiful party lit by fairy lights and echoing with laughter. If all you’re thinking about is your previous argument with your spouse or parent, then you’re not fully engaged with the stimuli around you. You’re not taking in the moment. To bring you to where your feet are, we need to start with what’s literally around you.

Therapy doesn't always go smoothly. While we clinicians would love to believe that we are always delivering great care, we make mistakes in our job like in any other profession. A small mistake is not always a deal breaker, but that does not mean it should go unaddressed. Like any relationship, being able to speak your mind about negative experiences is paramount. If you are concerned about conflict with your therapist, that's understandable. However, I can provide you with some inoffensive phrases to use to help you disagree with your therapist. Having these short sentences in your vocabulary doesn't mean you're looking for a fight. It means you are advocating for your own experience, which any therapist should encourage as well, even if they're involved.

No, this is not just another “drink a green shake” or “go to the gym” article that promises to solve all your problems with just one change. There are several factors that contribute to overall health, one of them being the connection between the brain and body. Today is National Walking Day, and there is a great reason this exercise has its own day in the calendar! It can be overlooked due to its simple nature or it’s popular association with getting enough steps in a day. However, when studied, walking has been found to have wonderful effects on the mind and body. Walking is not a panacea, but it is a small activity with a large impact, starting with just getting out the door.

Communication can always be improved. The better you learn to funnel your thoughts and emotions into words the better your relationships become. However, a lack of healthy communication is not always a sign of contempt or hate. Speaking and listening are cultural, taught, and practiced. This means that communication is a technique you can improve. Like dance, where a small change in footwork can change the entire routine, a few helpful phrases can improve the course of a conversation. These phrases are composed of three factors that were discussed in part one:

1. Awareness

2. Emotion

3. Power

Communication is the cornerstone of relationships, and relationships are what build our lives. Our relationships with friends, family, and partners are all central to the human experience. With these individuals, the majority of our time is spent speaking, listening, and understanding. In the most important relationships we have, the manner in which you speak and the way in which you listen can determine how healthy your relationship is. Certain words and phrases are crucial to building your relationships to last. This is possible, but you must first consider the three of the most important aspects of communication:

Today's world is full to the brim with distractions and devices pleading for your attention at all times. Ever since the technological revolution that shaped our now fast-paced society, finding tranquility can feel impossible. Moments of peace are vital to mental health and effective rest. A potent practice, known as meditation, has addressed this need around the world for centuries. Meditation can provide stress relief and a variety of benefits to your psychological well-being. These benefits include more than just relaxation as research has discovered a plethora of actual neurological changes with routine meditation. An attention economy can leave an impact on our brain, and meditation can be helpful in rewiring our brains back to health.

In a world that constantly urges self-reliance and independence, it can be difficult to know when you need some help. Many people ponder the question of whether their pain is worth seeking professional help or if they should act more “disciplined” or “resilient.” However, knowing when to seek therapy is important for your mental health.

Fighting with others is one thing, but fighting with yourself is another. That voice in your head can be relentless, constantly calling you names or doubting your choices. This voice is what we call “ negative self-talk” and it can run our day if we let it. It can push you to try and work when you are completely tired or coerce you into attempting to achieve when all you really want to do is spend time resting or meet with loved ones.

2024 is here and so is the season of New Year’s resolutions. These goals are often associated with lofty personal expectations that fizzle out over the course of a few weeks. Some resolutions only last a few days or hours! They frequently become jokes are even expected to fail from the start. However, I’d like you to know that it’s possible to create a sustainable change in your life this year. Year long goals are not simple tasks, and there’s much to consider when making them. It starts with a question to ask yourself.

Do you have social anxiety? If you commonly find yourself asking this question, you’ve come to the right place. Since you’re here, you probably have an idea that you do have social anxiety, but you want to be sure. I want to help you determine that, so let me give you an example. I want you to see how much you relate to the story of Alex. Alex is not a real person, but his story represents an accumulation of experiences of social anxiety. I’ll go ahead and tell you about Alex, just keep note of what sounds familiar and we’ll talk about it after. Let’s meet social anxiety Alex. 

Many of the clients I see with anxiety tell me that they are not resting well. They have trouble falling asleep, trouble staying asleep, and sometimes wake up sooner than they intended. Because they are already wired to be worriers, they often have a lot of concerns about it. Most find that the more they pay attention to their sleep problems, the worse they become. Here are some tried and true tips to interrupt the anxious cycle.

What do you think of when you picture self-care? Serenely meditating on the beach, sipping tea in a scenic café, preparing all organic meals? Do you have time for that? Yeah, I don’t either. It’s always hard to prioritize self-care. It’s true that the kids are hungry, the dog just vomited on the rug, and your boss keeps texting you. But self-care only works if we do it when our lives are messy. It doesn’t help if we only do it when our houses are clean and our lives are calm. So, let’s talk about some ways to prioritize your physical and mental health in fifteen minutes or less.