When you are upset or stressed, it is important to know positive ways to cope on your own. Finding ways to self-soothe can help you feel at ease when you are dealing with frustration, excitement or having intense emotions. Some of these tips presented below are taken from DBT Skills Training Handouts and Worksheets, Second Edition by Marsh M. Linehan. I also encourage you to add some of your favorite ways to self-soothe. Think of your 5 senses when trying to find positive self-soothing tips to share with us.


Electronics Negatively Affecting Children

Children spend a lot of their time watching television, searching the internet, or texting their friends. Some spend more time on electronic media than they do in school. Spending too much screen time can take away a child's energy and can lead to isolation.  It is important for parents to monitor how much and how long their children are in front of screens and need to balance their free time with physical activities and social interactions. Don't get me wrong- technology does serve a purpose. It provides with credible information. But spending time on entertainment media can have serious consequences.


Caregiver Stress

Taking care of someone who needs assistance can be rewarding. But being a caregiver can cause emotional and physical stress. When you provide long term care to someone who has an illness, you may be more vulnerable to sickness, anxiety, medical problems and depression. "Caregivers who devote all their time and energy to a sick spouse or relative tend to forget their own health needs" (Salgado, 2015).  It is important that you, as a caregiver, also take care of yourself physically and mentally. If you don't take care of yourself, you will not be able to effectively care for someone else. You need to be aware of your own health and well being and be cognizant of the signs of stress. If you are a caregiver, take steps to put your health on tract. Try the following:

Anxiety & Panic

Understanding Trichotillomania

Trichotillomania or hair pulling is a disorder where a person constantly has the urge to pull their hair from the scalp, eyebrows, beard, legs, arms or other parts of the body. For some, hair pulling can be managed but for others the urge to pull hair is overwhelming. Individuals with this disorder may pull their hair because they are stressed and need to find a way to soothe themselves. It is classified as an impulse control disorder. It can start around the ages of 12 or 13 but it is not uncommon for it to start at a younger or older age. This post will describe the symptoms, causes and treatment options for trichotillomania?


Control Your Time

Not having control over your time is problematic. It can cause you to feel overloaded, pressured and tense. Time management is the act of planning and exercising control over time spent on activities. It is important to have enough time to complete tasks and also time for yourself to re-charge. It takes time and self-discipline to develop skills to be a better time manager. Time management can be achieved by implementing skills and techniques which can make you have personal pride and achieve life long success. The rewards are great and it takes hard work to break habits of poor time management.

Here are tips to help you be a better time manager.


Why Should I Forgive?

We have all gotten hurt and the wounds can leave you feeling anger or bitter. So why should we forgive the person that hurt us the most? Forgiveness is to let go of resentment. To let go of revenge. To let go of the bitterness inside you. By forgiving, you can learn to find hope, peace and joy.  You learn to let go of the tightness anger has on you and focus on positive parts and things in your life. Letting go and forgiving can make you feel happy and healthier. Forgiving does not mean excusing the act or minimizing the wrong. It means to let go of the anger, sadness and bitterness you have inside for the person. If you stay with the hurtful act and ruminate over it, it can fill you up with hostility and vengeance which can cloud up the positive feelings you have. It can destroy other relationships you may have, become depressed, or prevent you from enjoying the present because you focus too much on the wrong. Think about forgiveness as a way to change your life. It can take away the power the other person has in your life. It can help you to bring peace into your life.

Below are 12 tips written by Judith Belmont, MS (2013) which can help you to better understand why it is important to forgive.

Anxiety & Panic

Meditating for a Healthy Living

Meditation transforms our mind. Practicing meditation can help develop concentration, awareness,  positivity, clarity, and seeing the true nature of things. It promotes relaxation, compassion, love, patience and forgiveness.

I suggest to my client's who have anxiety or are stressed to incorporate some form of meditation in their lives. It is simple and can be done anywhere. Whether they are walking, riding the bus, taking the train or waiting at a doctor's office, they can implement meditation in their lives and promote a healthy well being. There are some meditation techniques I use and provide to my client's when they are stressed or anxious. I will list them below.


What is Gender Dysphoria?

Gender dysphoria (Gender Identity Disorder) is used to describe individuals who are dissatisfied with the sex they were born with or with the roles associated with that sex. Individuals who feel that their body does not reflect the gender they were born with can cause severe anxiety, depression or distress. The symptoms can be intense and can interfere with their daily functioning.

Anxiety & Panic

How can Children Overcome Anxiety?

Anxiety is very common and normal emotion that we all experience. If you are a parent of an anxious child, you know what it is like to be a hostage and so does your child. Children who worry too much go to lengths to avoid situations that they perceive as frightening. They ask anxiety related questions and the answers that are provided to them do not offer any relief. The anxiety simply remains in control and cripples them. The anxiety grows and grows. Your child has accustomed to dealing with anxiety in a certain way and changing these patterns will require effort and time from you and your child.

Anxiety & Panic

Yoga and Your Mental Health

Stress is everywhere. Whether you are at work, whether your boss wants the report by tomorrow, whether your partner wants to know what is for dinner, or whether your child is crying- stress is there and if you are constantly under stress your mind and body will pay the price. Doing exercise or finding the best technique to help you to unwind is key to promoting good mental and physical health. I found that yoga was one of the best ways to unwind and reduce my stress. In addition to walking, reading, and doing mild exercises, yoga is something that has helped me to find serenity and to achieve peace in my body and mind. I like yoga because you can do in the comfort of your own home. I especially like Hatha yoga because it is a slower pace style yoga and the movements are easier. Of course, there are many styles of yoga, each having certain forms and intensities. It is your personal preference which style is the right one for you.