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You’ve probably heard of mindfulness meditation, but what exactly is Mindfulness-Based Cognitive Therapy (MBCT)? This form of therapy uses mindfulness practices like breathing exercises and meditation to help clients break free of negative thought patterns. What Can MBCT Treat? MBCT was first developed to prevent individuals who were struggling with repeating episodes of depression and anxiety from […]
You’ve probably heard of mindfulness meditation, but what exactly is Mindfulness-Based Cognitive Therapy (MBCT)? This form of therapy uses mindfulness practices like breathing exercises and meditation to help clients break free of negative thought patterns.
MBCT was first developed to prevent individuals who were struggling with repeating episodes of depression and anxiety from relapsing. Studies have found MBCT to be very effective at helping people with major depressive disorder who have experienced at least 3 instances of depression in their life. This therapy approach may also be helpful in improving the symptoms of depression in those with disease and physical illness, such as cancer and traumatic brain injuries.
You may think that meditation is something only monks or yoga masters do, but everyday people are reaping the major mind and body benefits through mindfulness meditation. Depressed people suffer rumination, that is they become stuck in mental patterns. They often mistake their rumination for problem-solving, but in reality, rumination prolongs a negative mental state.
Meditation works by disrupting the mental process of rumination. When you focus your mental attention on the present moment, you cannot ruminate. While it’s hard for any person to completely stop the mental process of rumination, it’s our choice whether or not we engage with it. Meditation helps us “just say no.”
MBCT is usually held in group sessions once weekly for 2-hours each. The meditations and breath work will be led by your therapist. He or she will not only lead you in these techniques but also the fundamentals of cognition, such as the relationship between your thoughts and how they make you feel. Your therapist will also most likely give you homework to practice the breathing and meditation techniques you’ve learned that week.
An MBCT therapist is a cognitive behavioral therapist who will have had additional training in mindfulness-based practices and techniques and is able to teach these to others. Beyond looking for these specific credentials, you’ll also want to find a therapist you feel comfortable working with. After doing a bit of research for qualified therapists in your area, get on the phone and talk to a few to see who you may like working with the best.
If you or someone you know may be interested in exploring MBCT, please reach out to me. I’d be happy to discuss how I may be able to help.
If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While […]
If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.
When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.
When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.
Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.
Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.
One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.
When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.
It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.
If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.
Most of us from a young age are taught how to be kind, considerate and compassionate toward others. But rarely are we told to show the same consideration to ourselves. This becomes even more true for individuals brought up in abusive or unloving homes. What is Self-Compassion? Self-compassion is taken from Buddhist psychology and refers […]
Most of us from a young age are taught how to be kind, considerate and compassionate toward others. But rarely are we told to show the same consideration to ourselves. This becomes even more true for individuals brought up in abusive or unloving homes.
Self-compassion is taken from Buddhist psychology and refers to how we can relate to the self with kindness. Self-compassion or self-love is NOT to be confused with arrogance or selfishness. In actuality, arrogance and selfishness stem from the absence of self-love.
But what does it really mean to be kind with ourselves? It means that on a day-to-day basis we are mindful of being courteous, supportive and compassionate with ourselves. Too many individuals treat themselves with harsh judgement instead of compassion.
Why is this important? Because self-compassion helps us recognize our unconditional worth and value. It allows us to recognize though we my sometimes make bad decisions, we’re not bad people.
Research, over the past decade, has shown the parallel between self care and psychological wellbeing. Those who recognize self-compassion also tend to have better connections with others, are reportedly happier with their own lives, and have a higher satisfaction with life overall. Self-compassion also correlates with less shame, anxiety and depression.
Now that you know the what and why of self-compassion, let’s look at the how.
Treat Yourself as You Would a Small Child
You would never harshly judge or belittle a small child the way you do yourself. You would only want to help and love that child. When you begin to treat yourself as you would a small child, you begin to show yourself the same love, gentleness and kindness.
Practice Mindfulness
Every minute your mind is handling millions of bits of information, though you consciously are only aware of a few of them. This is to say we all have scripts or programs running in our minds 24/7. These scripts and programs are running our lives, insisting we have certain behaviors and make certain decisions.
Some of these scripts are the ones that tell us how “bad” or “unlovable” we are. They’ve been running since we were kids. The way to quiet these scripts is to become more mindful of your own mind.
When you begin to have a feeling or reaction to something, stop and ask yourself WHO is feeling that? Is it the compassionate self or the program running? If it’s the program, thank the program for what it has done and release it.
Good Will vs Good Feelings
Self-compassion is a conscious act of kindness we show ourselves; it’s not a way to alleviate emotional pain. Life happens, and we can’t always avoid negative or sad feelings. Never mistake self-compassion as a tool to ignore your deep and rich emotional life.
These are just a few ways you can begin to cultivate self-compassion. If you’d like to explore more options or talk to someone about your feelings of self-rejection and judgement, please get in touch with me. I’d be happy to discuss how cognitive therapy may help.
When we talk about our mental health, we’re talking about much more than a clinical diagnosis. Your mental health also refers to your psychological well-being. Having a healthy psychological well-being means you’re able to better manage your emotions as well as your mood. Every day presents its unique challenges, and a healthy mental state can […]
When we talk about our mental health, we’re talking about much more than a clinical diagnosis. Your mental health also refers to your psychological well-being. Having a healthy psychological well-being means you’re able to better manage your emotions as well as your mood. Every day presents its unique challenges, and a healthy mental state can help you take challenges in stride.
Repeating an affirmation can help you create a positive mental outlook that will be a driving force in your life. Use a search engine to look up “positive affirmations” and you’ll find several ideas of words and phrases that resonate with you, and things you struggle with. You can also try searching for something more specific, such as “positive affirmations for women” or “positive affirmations to improve self esteem”.
Repeat your phrase or phrases during meditation, either out loud or in your mind. Repeating affirmations or mantras during consistent meditation practices can help you overcome negative self-talk, which will greatly improve your mental health.
Practicing gratitude will sharpen your attention towards the positive aspects of your life. By focusing on what’s good, you’ll start to notice and appreciate other positive things in your life. Gratitude is more than just a feeling; it is a choice. By choosing to be grateful, you can keep your mind distracted from negative thoughts.
Eating healthy is a vital part of positive mental health. Eating a balanced diet of fruits, vegetables, lean protein and whole grains will slowly release energy into your bloodstream, creating a consistent level of energy that won’t leave you feeling tired or sluggish. Eating healthy will also provide a mental boost because you’ll feel good about your healthy food choices.
Sunshine is a great way to boost your mood. Put on some comfortable walking shoes and take a leisurely walk around your neighborhood, or a local park. Exposure to sunlight will help your brain release serotonin which will boost your mood, and help you feel more calm and focused.
A good night’s sleep is a vital part of a healthy lifestyle. When you’re well rested, you’re naturally energized. Regular sleep also boosts your immune system as well as your cognitive and mental health.
You have the power to improve your mood. By making some healthy additions to your daily routines, you can develop regular habits that will improve your overall mental well-being.
Are you having trouble staying positive or managing your moods? A licensed mental health professional can help you find better coping strategies, and offer additional support and guidance to help you live a more balanced life. Call my office today, and let’s schedule a time to talk.
Are you one of those people who has never quite felt like an introvert but are definitely not an extrovert? Have you read descriptions of either personality and thought, “Mmmm, close, but not quite?” If so, you might be what is called an extroverted introvert (EI). Extroverted introverts, also called “outgoing introverts” or “social introverts” […]
Are you one of those people who has never quite felt like an introvert but are definitely not an extrovert? Have you read descriptions of either personality and thought, “Mmmm, close, but not quite?” If so, you might be what is called an extroverted introvert (EI).
Extroverted introverts, also called “outgoing introverts” or “social introverts” have qualities of both personalities. They are not entirely loners but don’t necessarily enjoy spending time with large groups of people.
Most people are, in fact, somewhere in the middle of the extrovert/introvert spectrum, sharing qualities of both introversion and extroversion. Let’s take a look at some of the characteristics of an extroverted introvert.
How you feel can be directly linked to your environment. What kind of music is playing, how many people are there, and the overall noise level can affect you greatly. If you’re an EI, you will either feel energized or drained depending on your surroundings.
There is a part of you that truly enjoys meeting new people and hearing their personal stories. Then there is the other part of you that loathes the idea of spending every second of the day with other people. You like people, but you can only take them in small doses.
You’ve been known to hold your own in witty small talk and can make a room full of people chuckle. But when alone, you are generally thinking about the meaning of life and other huge topics. You like to have fun, but if you’re honest, you prefer to be left alone to think things through.
You’re more like a cat than a dog. While you can be outgoing and find other’s company enjoyable on occasion, you’re not going to feel comfortable around strangers right off the bat. It takes you awhile to warm up to new people and situations before you are truly comfortable enough to let loose and be yourself.
Whenever the topic comes up and you tell your friends and relatives that you’re actually an introvert, no one believes you.
If this sounds like you, welcome to the club. Many artists, writers and other creative types often identify as extroverted introverts so you are in good company!
For many of us, when we think of a treat or a reward, our minds turn to food: our favorite chocolate cake at the local bakery, or a big, cheesy slice of pizza. If food doesn’t do it for you, you might want to reward yourself with some other unhealthy habit such as expensive purchases […]
For many of us, when we think of a treat or a reward, our minds turn to food: our favorite chocolate cake at the local bakery, or a big, cheesy slice of pizza. If food doesn’t do it for you, you might want to reward yourself with some other unhealthy habit such as expensive purchases or overindulging in alcohol.
When we’re looking to treat ourselves, it’s usually to reward a positive change or goal we’ve reached through discipline and consistent effort. While there’s nothing wrong with the occasional indulgence, turning to an unhealthy habit to reward good behavior can possibly un-do your hard work; at the very least, you’re taking a step back from your healthy change instead of taking a more positive step forward. If you want to find ways to treat yourself that won’t impede your progress, read on to discover five healthy ways you can reward yourself for a job well done.
1. Relax & Rejuvenate
There might be no better way to spoil yourself than a massage or day spa treatment. Schedule yourself for a massage, a facial treatment, a mud bath or a hot stone massage. You might also want to visit a hot spring, where you can relax surrounded by nature in warm, geothermal pools.
2. Get a Makeover
A makeover is a great way to celebrate hitting a goal. Get a manicure, a new haircut or hire a professional makeup artist to create a new look. You can also consult a personal stylist to help you update your wardrobe.
3. Enjoy Some Alone Time
Some alone time might be just what you need to treat yourself. Take a day off work and plan a “stay-cation” for yourself. Take a bubble bath, find a new podcast to listen to, have a cup of hot tea or coffee while you curl up with a new book or binge-watch some shows on your streaming service. You can also go out by yourself and enjoy a movie or visit an art gallery.
4. Plan a Night Out
If spending time with loved ones is something you crave, plan a fun night out with friends. Find a comedy club, a festival, concert or sporting event to attend.
5. Take a Day Trip
Plan a day trip to a locale you’ve been meaning to visit. Plan a mountain hike or a visit to a beach or lake and enjoy a swim and a healthy picnic. If you’re looking for something more active, consider canoeing, horseback riding or a bike ride. If something relaxing is more your speed, take a long drive and spend the night out under the stars with a loved one.
Changing out our bad habits for healthier ones takes time and effort. By learning to reward ourselves in a more positive way, we reinforce our newer, better habits while discarding the old habits that held us back.
If you’re trying to make positive changes in your life and need guidance and encouragement, a licensed professional can help. Give my office a call today, and let’s schedule a time to talk.
The first prescription antidepressants were introduced to the American people in the 1950s. Back then, very few Americans were diagnosed with or treated for depression. But times have changed, and today, roughly 13% of the American population takes antidepressants on a daily basis. And as more people are prescribed these drugs, more research is done […]
The first prescription antidepressants were introduced to the American people in the 1950s. Back then, very few Americans were diagnosed with or treated for depression.
But times have changed, and today, roughly 13% of the American population takes antidepressants on a daily basis. And as more people are prescribed these drugs, more research is done on them, and a different picture is coming into focus. Antidepressants may not be the safe and effective treatment that so many pharmaceutical marketers want us to believe they are.
In fact, a study conducted at Zurich University of Applied Sciences in Switzerland, found antidepressants to be largely ineffective and potentially harmful. Lead researcher Michael P. Hengartner had this to say after their findings:
“Due to several flaws such as publication and reporting bias, unblinding of outcome assessors, concealment and recoding of serious adverse events, the efficacy of antidepressants is systematically overestimated, and harm is systematically underestimated.”
Socrates said in the 4th century B.C., “the part can never be well unless the whole is well.” This is the basic premise of holistic medicine, which has been practiced for thousands of years in Traditional Chinese Medicine (TCM) and Ayurveda.
Since the 1970s, the holistic health movement has infiltrated modern medicine, and it is common nowadays to have someone see a regular doctor while also incorporating herbal medicines and acupuncture into their treatment plan.
But it is only fairly recently that people have begun to take a holistic approach to treating mental health issues such as depression and anxiety. And, as in physical health, there are pros and cons of holistic therapy for depression and anxiety.
On the positive side, holistic therapy for mental health can be self-directed, affordable, and does not require the use of prescription medications that come with harmful side effects. Holistic treatments also focus on balancing the relationship between the mind and the body.
Holistic therapy encourages positive thoughts as a means to help bring the mind and body into balance. It is common for counseling and psychotherapy to be a part of holistic therapy for depression. These modalities focus on developing coping skills rather than using prescription medications.
On the negative side, holistic therapies are typically not supported by medical doctors and many people question the effectiveness of treatments. But when you understand that the efficacy of prescription medications are also being called into question, you recognize that treatment for mental illness is a complex thing.
If you suffer from depression or anxiety, you must choose the path to wellness that feels right for you. And if you’d like to discuss therapy options please get in touch with me. I’d be more than happy to discuss how I may be able to help you get better.
We are born knowing that we are infinitely lovable. Babies and toddlers demand love and attention. They ask to be held, they ask for toys and presents and they feel they deserve them. When we’re very young, we simply somehow just “know” that we are amazing and deserve nothing but goodness. But then something happens… […]
We are born knowing that we are infinitely lovable. Babies and toddlers demand love and attention. They ask to be held, they ask for toys and presents and they feel they deserve them. When we’re very young, we simply somehow just “know” that we are amazing and deserve nothing but goodness.
But then something happens…
We get programmed by kids at school and various media outlets. We hit puberty and our hormones kick in and suddenly instead of being awesome and lovable, we believe we aren’t good enough, smart enough, or good looking enough.
The good news is, you can fall in love with yourself all over again, and here are some ideas to get you started:
Make Time for Yourself
Little kids spend a lot of alone time playing. And during this alone time, they are really connected to their inner world. The “us” in this inner world is the real us, not the us in the business suit or rush-hour traffic or grocery store line. Spend quality time just with you so you can reconnect to the “you” you’ve forgotten.
Say “No” More Often
When we constantly put others’ needs before our own, we tell our subconscious mind over and over that we do not matter. If you are a people pleaser, get into the habit of saying no to others and yes to yourself more often.
Do What You Love
Maybe when you were young you wanted to be a painter or singer or photographer, but an adult “talked some sense into you.” Well there is no reason you can’t explore these passions as a hobby now. Doing what you love is one of the best ways to love yourself more.
Speak Your Truth
When you constantly tell other people what they want to hear instead of telling the truth, you silence yourself. This, in turn, kicks your self-worth to the curb.
Don’t be afraid to always be authentic and truthful. Sure, you’ll sometimes have to find graceful and tactful ways to share your truth with others, but it’s the best way to love yourself.
Get Help
When our self-worth is low or non-existent, attempting to love ourselves can feel impossible. If you suffer from self-esteem issues, speaking with a therapist can help you recognize where these issues came from and how to work through them to truly love yourself.
If you’d like to explore treatment options, please be in touch. I would be more than happy to discuss how I may be able to help you get your spark back.