Dialectical Behavioral Therapy, or DBT, is a model of therapy that emphasizes skills-based interventions to help develop coping strategies and effectively manage moods. Sacred Self is one of the skills taught through DBT.  This skill is a powerful tool for mindfulness, self-validation, and self-love.  As we break down this skill, please try and envision what this would look like in your life.

Are you lazy or is this just plain old procrastination? In order to answer this complicated question, let’s first examine the definitions of both. Procrastination is defined as the act of delaying or postponing something. Laziness on the other hand is voluntarily choosing not to exert energy to complete something. Even though they sound similar, procrastination & laziness are not one in the same. Do you ever make a to-do list and then feel psychologically paralyzed when it’s time to begin? You are not alone. Many people get caught in a cycle of putting things off, which inevitably results in unwanted procrastination. The old saying goes, too many tomorrows & tomorrow never comes.

The 3-3-3 rule for anxiety is a technique that uses emotional grounding to reduce anxiety.  The technique gets you to focus on the present, shifting your focus away from your worry.  Negative thoughts tend to stem from the future or the past, so by focusing on the here and now, you can reduce your negative thoughts and gain some clarity.  The 3-3-3 rule is a short exercise that you can use on a daily basis or during moments of high stress or anxiety. 

Most people are familiar with the standardized assessment and scoring to assess intelligence- IQ (intelligence quotient), but oftentimes the topic of emotional intelligence (also known as emotional quotient) is overlooked. It can be helpful to learn and implement skills that assist in understanding and increasing emotional intelligence.

In my own experience, and in the experiences of many others I have spoken to, it can be difficult to find new friends or even socialize in general. The Covid-19 pandemic forced many of us into isolation and we are still dealing with it in many ways nearly three years later. At the same time, many of us are getting older and our friend, or ourselves, might feel distanced from long-time and childhood friends as we navigate conflicting work schedules and developing families of our own. Many of us may be moving hundreds or even thousands of miles away from our homes and friends or many of our friends might be doing the same. We may no longer be in school where socializing is convenient and encouraged and we may not be spending time wandering around our neighborhoods, meeting new people. Having a support network of friends, and socializing, is an important aspect to our mental health and well-being. So, what are some ways we can fulfill our need to socialize and maybe make some new friends?

Overthinking is a common struggle that can lead to increased anxiety, stress, and negative emotions. Most thoughts and feelings are very temporary.  However, it is the chain of thoughts and emotions we may engage in that causes these undesired feelings to outstay their welcome.  If you struggle with overthinking, you are not alone; there are several strategies you can use to reduce or eliminate habits of overthinking and improve your mental well-being.

We all know the classic symptoms of ADHD. We understand that it can be hard for someone to focus and concentrate on their work. They may be more hyperactive, impulsive, and distractible. It is easier to identify ADHD in males earlier in life because they struggle to sit still, talk a lot in class, and struggle to follow along with the class. This does not help women who may not be as easy to recognize ADHD symptoms and they can go a long time without receiving the help they could truly benefit from. If you go to receive help because you wonder why your mind races, it is  hard to initiate work, and stay focused, it can be misidentified as anxiety or depression. Did you know what anxiety and depression can be a secondary reaction experience to a primary ADHD diagnosis? 

We have heard it before. New Years Resolutions. At the stroke of midnight, we kiss our loved ones, wish them a happy new year, and set some goals for ourselves to be better. If you are someone to abandon that shortly after you set your sights on change, you might be reading this blog. Why is it easier for people to trail off with their goals and revert back to their old ways? Changing habits is actually hard work and because that work requires more time, attention, and commitment, it’s easier for us to let go of that and be where it is comfortable, our “old” self. Perhaps you have reached a point where you are entirely fed up with who that person is.

Blending two families can be a complex and challenging process.  With some basic skills and commitment to ideas like being patient, having open communication, and a willingness to compromise, it is possible to create a harmonious and fulfilling family dynamic. Here are a few tips to keep in mind if you are in the process of blending two families:

Anger is a very common and natural emotion that everyone experiences regularly throughout their lifetime. However, anger can spike and become intense and difficult to manage, this is when it can have negative consequences on both in the short-term and long-term. If struggling with anger management is something you can relate to, there are several skills and tools you can use to manage anger spikes and express your true feeling effectively.