When one hears the word acceptance, it can bring up different definitions in different people. For example, many think that the term acceptance means viewing something as okay or that you are actively allowing it to be. This definition may be fitting for communicating these ideas but in the context of therapy, the term acceptance is used differently. In Dialectical Behavioral Therapy, acceptance is a large part of the process of change and is a difficult skill to master. In this context acceptance (sometimes used in the term Radical Acceptance) can be the most powerful tool in building your mental health throughout your life.

When a loved one is struggling with mental health or life difficulties, and they come to you for support it can be hard to know how to navigate the conversation or how to respond. Sometimes, it is instinctual to jump into “fix it” mode with advice or to become overly positive. While this can be helpful at times, it can also be a strength to provide validation or to be a comforting presence. Providing validation does not mean that you necessarily agree with this person, rather it is taking the time to learn about the emotions, show respect, and express acceptance. The following are some helpful tips for providing support and emotional validation for a loved one.

Take a minute to pause and evaluate your own social media usage. Do you find yourself becoming upset if you do not receive a specific amount of likes or comments? Have you ever altered a photo to fit a certain image? Or, have you been more consumed with getting the perfect post than being able to enjoy the moment? If you find yourself answering yes or taking too much time to think of an answer, you may need to reevaluate your social media usage. The following are some tips to utilize for social media without it becoming harmful.

Forty or more hours a week, 9 am to 5 pm or later, short breaks then back at it again. Sound familiar? Many jobs have this format but a growing number (particularly after the pandemic) are adopting a different format and requiring workers to figure out solutions to new challenges. Whether you are a restaurant server, warehouse supervisor, or a CEO, the idea that a job or a career is a regular and necessary part of life is built into our culture. Just think of the perceptions around the idea of being “unemployed” or “jobless” or how many times you may have heard growing up things like “you need a job” or “no one likes to work, but you have to do it.” From the time you begin to work until retirement, it is assumed that everyone needs to work a job in order to achieve. It is here where many people struggle with the idea of sacrificing so much of their time to a job when their values would suggest a different use of their time and energy. There are also many people who place themselves in their job or career doing what they love and where their values agree with how they use their time. Now here is the $50,000-a-year question (before taxes); How in the heck do you figure out what is right for you?

Summer is quickly approaching which can bring up mixed emotions for students. There is the excitement for warm weather, field trips, prom, and the end of the school year. But this also means the stress of final exams, end-of-the-year projects, and the anticipation of finding out grades and GPA for the year. Sometimes, the stress can be unmanageable, and overwhelming, and make it difficult to even feel excited about the good times that come with the end of the year. As a parent, it is important to be mindful of the stress that your child may be experiencing during this time of year in providing support and not placing excessive pressure on academic performance.

Sleep is essential and it allows your body and mind to recharge, to feel refreshed and alert. Good sleep hygiene helps the body remain healthy and improves your immune system. Without proper sleep, the brain can not function properly. Keep reading for tips on getting better sleep.

Many of us can acknowledge the value and importance of self-worth. Higher our self-esteem, we feel better about ourselves and are more resilient. When your self-esteem is higher, you are also less vulnerable to anxiety and stress. Even though it is great to have higher self-esteem, improving our self-esteem is no easy task.

An individual’s attachment style is their way to relate to other people. According to attachment theory, developed by a psychologist and psychiatrist in the 1950s, attachment style is developed in early childhood in response to their relationship with their caregiver(s). Our adult attachment style has been shown to mirror the early relationship we had with that caregiver. Attachment styles include the way we emotionally respond to others. The four adult attachment styles are: secure, anxious, avoidant, and fearful-avoidant (disorganized).

Cognitive Behavioral Therapy (CBT) involves using your Thoughts to help manage your Emotions which in turn affect the way you either impulsively react or appropriately respond to a crisis or any situation. This is considered a CBT triangle- Thoughts, Feelings, and Actions. Depression may be described as feelings of “emptiness”, “hopelessness”, or “sadness”. There are many different experiences of depression as there is uniqueness in people. Be aware of the following symptoms of Depression. Depression can show up as bodily and physical symptoms ( aches and pains that don’t respond to traditional medical treatments); exhaustion; overeating or having 5 percent weight loss without intending to do so; excessive sleeping or unable to sleep enough; feeling more fidgety. Psychological symptoms include feelings of hopelessness and emptiness, maybe even anxiety. Suicidal ideations are not unusual. Social symptoms involve loss of interest in usual activities and avoiding others.

Dialectical Behavioral Therapy (DBT) is seeing both sides or in shades of grey in a situation rather than from an all-or-nothing perspective. One of the bases of DBT is using positive distraction strategies. The following are some ideas to manage Anxiety with positive distraction to get your mind focused on something other than what is bothering you.