Cognitive-Behavior Therapy, Mindfulness, CBIT, ERP, CBT-I, Behavior Consultation, and Treatment for Anxiety and Insomnia

by Laura Van Schaick-Harman, Psy.D.

Dr. Laura's Meaningful Psychological Services

Online and Office Based Cognitive-Behavioral Therapy

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Helpful interests, ideas, and resources about psychology, therapy, mindfulness, cognitive-behavior therapy, anxiety, living meaningfully and online therapy.

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Hate and Love

Posted on January 16, 2018 at 1:00 PM Comments comments (0)

Any Doctor Who fans out there? My husband is a huge fan, so I've been witness to a few episodes and lots of memorabilia. I watched part of the most recent episode, which included (spoiler alert) an amazing monologue/last speech by the Doctor as he was regenerating. One of the remarkable and most memorable statements during this speech included an important concept.

"Hate is always foolish- love is always kind." 

This statement is actually paraphrased from British philosopher, mathematician, and Nobel prize winner Bertrand Russell.

Hate and love are both strong words. Some may view them as opposing feelings on each extreme of the continuum of feelings about people or things.

This got me thinking. Always is also a strong word. As a psychologist trained in cognitive-behavior therapy, we are taught and teach to avoid using such definitive and absolute words such as "always" and "never" since they can be inaccurate, irrational, and unhelpful. Rarely is something always or never anything.

And yet, I find myself agreeing with the Doctor's speech.

Holding hatred is unhelpful and hurtful. Are there times when it is good to hate? We might think there are, but probably not. Forgiveness if a gift to ourselves just as much or even more-so than it is for the person we are forgiving. Sometimes, we can forgive someone without ever telling them that we have. Letting go of hate doesn't mean resuming a relationship again in the same way or continuing to get hurt. We can still change our behaviors. We just let go of the hatred. Why hold on to hate? Perhaps it really is "always foolish."

Now we get to love. Love is another powerful emotion that we experience towards our friends, family, pets, jobs, activities, and foods. We can show love to others in a variety of ways. Kindness is good. When we treat others with kindness and show them love, we usually feel good. Sometimes we feel yucky after showing love, especially when the love is not returned, but it is still kind. If we remember to keep ourselves safe and in healthy relationships, we will be able to enjoy showing love.

Let's be wise- show more love and let go of hatred...

Inner Peace

Posted on December 18, 2017 at 2:25 PM Comments comments (0)

Have you ever experienced some days where you couldn't access a moment of peace? Days of craziness, hustle and bustle, or stress?

This busy holiday season can really bring up the stress levels. While we can’t control the number of holiday event invitations we receive, the expectations of those around us, the traffic jams, the flight delays, getting sick, the change in schedules, or the weather, there is a lot that we can control.

This season (and maybe moving forward, always), we can find that inner peace during all of the phone calls, drop offs, doctor visits, gift wrapping, and traveling. The peace that hides inside while we endure stress. The peace that wants to spread outward to others.

I am going to challenge myself to experience peace throughout my day. Bringing it out, feeling it, enjoying it, and savoring it are all under my control. When we are able to feel peace, we can actually change the way we respond to situations. When we change the way we respond to situations, we influence the reactions of others and the outcome.

Looks like we have more control than we thought. I hope you find your inner peace today.

What Not To Do

Posted on November 13, 2017 at 2:10 PM Comments comments (0)

“Don’t put that in your mouth!”

“Stop doing that!”

"No!"

When I was in graduate training, one of the most helpful and useful tools I learned was the dead person rule. No, I am not about to launch into some morbid explanation about behavior.

The dead person rule refers to a parenting behavior management principle. Avoid using language that a dead person could do. Instead, use language that specifically describes what someone should be doing rather than what they should not be doing.

Instead of "Don't touch that," say "Put your hands on the table."

Instead of "Stop pulling your sister's hair," say "Please move your seat over there."

This helps the child to understand what is expected of them and helps to redirect unwanted behavior in a non-punitive way.

Try it and see if it helps to create a calmer and clearer environment for your family

Parenting: New Perspectives

Posted on October 16, 2017 at 1:00 PM Comments comments (0)

As a parent of a preschooler and an infant, I have developed a different perspective of many elements from my professional training. I didn't really truly know how challenging parenting can be until I lived it.


Here are just a few concepts that I have gained a new and different appreciation for after becoming a parent:


How challenging managing typical toddler behavior can be.

How stimulus control, when children respond a certain way to one stimulus, (I.e., one parent) and a different way to another, affects behavior.

How easy it is to take non-compliance personally.

How easy it is to resort to yelling.

The pressure to do more.

The pressure to do less.

Increasing awareness of possible judgment.

Increasing awareness of parenting expectations.

How intense sleep deprivation really is.

The challenges faced when planning child care.

How every second of your life must be accounted for.

How exciting a child- free 30 min trip to Target can be.

How exciting witnessing childhood milestones can be.

How often we check and make sure our children are breathing.

How easy it is to say "stop" and "no" instead of "keep the plate on the table" and "yes, you can have some after dinner."

What rushing truly is like.

How spit up and a poop explosion can dramatically affect your schedule.

How precious sleep is.

The importance of family time.

The importance of prioritizing your marriage.

The desire to have multiple roles.

How much anxiety can be present when making parenting decisions.

How scary ER visits are.

The challenges of caring for a sick child.

The challenges of caring for a healthy child.

How deep love can go.


Our appreciation of life events and circumstances change as we have more experiences throughout our life span. I am eager to see how my perspective changes in these areas as my children grow.


How has your perspective changed?

Making a Change

Posted on September 11, 2017 at 1:00 PM Comments comments (0)

It's the start of a new season. School is back in session. We are going from summer to fall. And yet many of us are stuck doing the same old habits.


What if there were a way to effectively and safely change a behavior? There is! It is important to make sure any method used is backed by science and research before setting off on a new lifestyle.


First, if you want to change a habit, you need to define it. While "living a healthier lifestyle" is an admirable goal and sounds great on the surface, what does this really mean? Does it involve changes in exercise, diet, relationships, work, friendships, or social media use? Let's say we target the domain of exercise for example. This is still not specific enough. Does this mean exercise running on a treadmill, kayaking down a river, going to the gym, or swimming? It is important to specifically define a target behavior before starting anything else with changing a behavior. You have to know what you are changing before you change it. An example of a well-defined target behavior for change would be "exercise as defined by walking, running, jogging, stretching, or doing yoga either at the gym or at home."


Next, you will need to track how often you are currently engaging in the target behavior and then modify the goal as needed. There are a variety of ways to track behavior, also known as collecting data. It is important to choose a method that is easy to use and not overwhelming. It can be as simple as writing down the amount of time you spend and type of exercise each day for a period of 2 weeks or more involved such as tracking the duration to spend at each time of exercise. This is to be done before any intervention is created and used, so you can get an accurate idea of how often you are currently engaging in the behavior and a baseline for measuring progress.


Next, you will use this information to revise your goal and develop an intervention plan targeting your specific goal. An example of a specific and measurable goal is "exercise 3 days a week at the gym for 30 minutes and 1 day a week at home for 30 minutes." This is also when the use of reinforcement comes in. This means using a reinforcer, or something pleasurable and rewarding, to reinforcing meeting goals. The intervention may involve redirection, problem solving, or the help of a professional.


If you want to dig deeper into these concepts and more, you can access my very affordable Behavior Change Ahead online course. You will have unlimited 24/7 access to 4 hours of content walking you through how to make a behavior change effectively and with science on your side. Here is the link.


Making the Most of College

Posted on August 14, 2017 at 1:00 PM Comments comments (0)

It's that time of year again- returning and first-time students are transitioning into the college semester. Depending on the academic calendar, some of you have already attended classes and others may be preparing for a start in a few weeks. Whichever your status, I hope to share with you some tips to help make the college experience successful, fun, meaningful, and smooth.


First, get involved in the experience. If you just go to class and then go home or back to your dorm room or apartment, you are not getting the total package. College is what you make it. I challenge you to attend a club fair, make a new friend, join a club, start a study group, or volunteer on campus. If you feel very anxious in these social situations, these are great ways of exposing yourself to the anxiety and helping you overcome it. When students are involved on campus, it can greatly enhance the experience for them.


Don't freak out when you read a syllabus for the first time. Remember that a syllabus is a summary of an entire semester, which will cover 14-15 weeks worth of work. It is important to read and re-read each syllabus again outside of the classroom to see if you have questions and to organize deadlines and due dates. The syllabus is a very useful tool and should not be ignored. You can plan out in advance when you will compete work and know before the night before something is due if there is a conflict, question, problem, or misunderstanding.


Attend class. Even if attendance is not taken or counted towards your grade. As tempting as it is to sleep in, take a last minute trip, or study on your own, there is no good-enough make-up for missing class other than going to class or another section (as long as the professor allows). If you must miss class, and this is likely to happen because you may get sick or have an emergency, let your professor know as soon as you can. Get contact information from peers in class and find out what you missed. Ask to attend a different section of the class is available to make up the lecture.


Listen to these brief audio workshops about how to have a successful and great college experience. I share about how to deal with test anxiety, being mindful, how to utilize resources on campus, managing your time, choosing colleges, and being financially prepared. You will have unlimited 24/7 access to the recordings for review at any time. You can access them here.

Now, go and have an awesome semester!

Changing Your Parenting Perspective

Posted on July 17, 2017 at 1:00 PM Comments comments (0)

The way we think about our world, experiences, past, present, and future matters. For this reason, I am sharing this interesting article I came across about the way we think about parenting. I hope that you find it as inspiring and helpful as I do.



Being the parent of a toddler is not an easy task. For those parents out there, I am sure you can relate. Days can be long. Nights can be short. Sleep can be lacking. Energy can be completely sapped. During these challenges, however, are tiny little eyes and ears soaking up how you approach stress, your experiences, and how you model coping skills. This includes how you parent. Little ones are paying attention to so much more than we think.


 

This article highlights a pivotal change in thinking as a parent- the true privileges we experience in the day-to-day moments as a parent. I hope that it challenges you to change your perspective and embrace the fun and difficult moments in the day.


https://www.parent.co/two-words-can-transform-parenting/" target="_blank">The Two Words That Can Transform Your Parenting


Can You See Things Differently?

Posted on June 12, 2017 at 1:30 PM Comments comments (0)

You think you have the right and best way of doing (insert activity). In fact, you insist that you know you're right and your (insert person-partner/friend/co-worker/boss/child/parent) is wrong. Where does this lead you? Usually to a disagreement, disappointment, or a feeling of being disgruntled. In reality, there is no right or wrong way. So, why do we get so hung up on seeing things from our own perspective?


The way we view the world matters. In fact, this interpretation has a direct impact on how we feel, which influences how we behave. It can feel very natural and easy to concentrate on our own perspective and not consider the perspectives of others.


In my practice, we often work on a mental stretching exercise in which we try to develop alternative explanations for the behavior of other people as well as understand a situation from another perspective. Trying to see the situation differently has a lot of benefits, including the development of cognitive restructuring skills.


Being able to see a situation from another perspective does not mean that you agree, disagree, accept or reject someone else's viewpoint. It just means that you value multiple perspectives on an issue and can expand your thinking. You may ultimately decide that your original opinion is still best for you, but you may be more compassionate towards the other person. Sometimes you will amend or change your viewpoint by incorporating other perspectives.


To illustrate this, consider the following situation. You are standing in line at the supermarket and perceive that the cashier is moving too slowly scanning your items for you. Your first thoughts attribute this slowness for lack of skill or caring for the job. This results in frustration, negative judgment, and a potentially not so nice interaction. When you consider alternatives from the cashier's perspective, you can develop the following options that the cashier 1- cares very much about their job that they don’t want to make a mistake; 2-love their work and enjoy going slowly; 3- just got yelled at by their supervisor for making a mistake; 4- dealt with an aggravated customer earlier who said the cashier bagged too quickly and broke their glass jar of sauce; 5- they don't feel well; 6- they do not in fact care about their job; 7- they have a physical disability. You may be able to come up with even more possibilities. In doing this, you are expanding your viewpoints and cognitive abilities and may even be kinder both to yourself as well as the other person.


Challenge yourself today. Try to see things differently. Try for even a moment to be in someone else's position. You may learn a lot about yourself and your world.

Mental Health Awareness Month

Posted on May 15, 2017 at 2:10 PM Comments comments (0)

May is Mental Health Awareness month. My goal for this month is to bring attention to the importance of our mental health.


Our well-being is important to monitor, develop, and take care of. Have you ever noticed when you feel irritable that you may be negatively impacting your friends, family, or co-workers around you? Our well-being affects the well-being of others.


Self-care is not selfish, but rather a necessary and important aspect of caring for and loving ourselves and others. We can only care for others when we have cared for ourselves. This may seem counterintuitive to many of you, but think about how much better you are able to help your children complete their morning routines, rock that work presentation, or spend meaningful time with your significant other when you are well-rested compared to when you are sleep deprived.


In my practice, I often reference the emergency instructions providedwhen flying. If the oxygen masks are released, parents should put the mask on themselves before their child. As a parent, this seems very counterintuitive and unnatural. Take care of myself before my child? The important point to remember is that by taking care of the grown-up first, we can better care for the child. If we pass out or get injured, how can we help our child then?


Practice some self-care this month. Read up on well-being and having a healthy mindset. Our mental health matters.

Permanent Decisions and Temporary Feelings

Posted on April 17, 2017 at 1:00 PM Comments comments (0)

Have you ever said something and then almost immediately regretted it? Most, if not all, of us have been there are at one point or another in our lives. When we get down to the basics of this experience, we learn that we let our feelings dictate our actions. In other words, we let a temporary state make a permanent decision for us.


Our emotions can be experienced so intensely at times. We feel so angry at our spouse for forgetting to take out the garbage again. We feel scared that the darkness while driving will be too much to handle. We feel sad that our friend cancelled plans on us. And so we yell at our spouse, or avoid driving at night, or mope around the house the entire weekend.


These actions are hard to undo or take back, and often leave a permanent mark on ourselves or someone else. Handled a different way, the feeling would have passed and our choices would have been much less detrimental to those around us.


We have more power than we think. Our feelings are temporary. They will go away. Why make a permanent decision based on a temporary feeling?


This month, I am challenging you to respond with grace, respect, love, hope, and self-care. Use your problem solving skills and think of an alternate solution. Remember, all feelings are ok. What you do with them is what matters.

This is Us

Posted on March 13, 2017 at 2:15 PM Comments comments (0)

*Spoiler alert* This month's post is about a TV show, This is Us, on NBC that premiered this fall. If you have not seen the show, consider watching the first episode and see if you connect. The remainder of this post may spoil some of the plot for you (I tried not to be very specific), so proceed at your own risk...


Ok, so I am hooked. This is Us has successfully tapped into multiple elements of the meaningful life. The real meaningful life, not a fairy tale. We explore interesting family dynamics, we dig deep into the backgrounds of secondary characters, we cry with grief, we suffer with anxiety, we are surprised practically every episode as the story unfolds, we laugh with appreciation, and we journey together in the complications that make us, well, us.


Some of the recent episodes have highlighted the role of anxiety and panic on both the individual and family. We learn about a drive for perfection, competition, pain with loss, and stress-induced panic. We learn that we may feel differently on the inside from what we portray on the outside. We see the impact of anxiety on family and the impact of family on anxiety.


This is Us shines a bright light on themes of adoption, of disease, of second chances, and of diving into life with a zest that is unshakable. We learn about anger, frustration, fear, and forgiveness.


We learn about loss. We really learn about loss. But we also learn about resilience. In one of my favorite lines so far, taken from the first episode, we learn how this family took "the sourest lemon that life has to offer and turned it into something resembling lemonade." Excuse me while I retrieve my box of tissues...


This is Us explores so many psychological concepts. We dig into resilience, adoption, stress, illness, grief, pain, panic, anxiety, joy, relationships, divorce, re-connecting, and addiction. I am eagerly awaiting what other themes we will explore. After all, this is us too.

THINK Before You Speak

Posted on February 13, 2017 at 3:15 PM Comments comments (0)

We've all been there. Someone has said something without really thinking about what they said. The words used could have been hurtful, embarrassing, careless, lies, impulsive, or revealing. We likely have experience being the speaker as well as the receiver. We likely have witnessed an emotion such as anger or anxiety speaking through a person rather than the rational mind. We wish we could take back what we said. We wish we could have not heard what was shared. Yes, we have all been there.


How many times have we heard or told people to think before we/they speak? Probably many. This is easier said than done. While expanding on my learning recently, I came across a very helpful acronym that breaks down exactly what we can do to think before we speak. As soon as I learned of it, I immediately knew this was to be the topic this month. It is so important for us to know. I do not know of the original source, but whoever it is- thank you!


Here is how we can T.H.I.N.K. before we speak:

T - is it True?

H - is it Helpful?

I - is it Inspiring?

N - is it Necessary?

K - is it Kind?


Before we use our words, we can ask ourselves these 5 questions. My hope is for you to be an effective communicator, maintain and repair relationships, and use your words to build others up rather than tear them down. Try it and see how you feel.

Kindness

Posted on January 16, 2017 at 4:05 PM Comments comments (0)

The idea for this month's post was inspired by my toddler. Yes, my 2 year old told me what to write about. Over breakfast the other day, I asked my son what Mama should write about for her monthly newsletter. His response of "How 'bout Count and Big Bird?" inspired me.


My son is a big Sesame Street fan, which means I have read, watched, and listened to a lot of Sesame Street over the past few months. As a child, I loved the show. As an adult and psychologist, I have a renewed appreciation of the program and the lessons it teaches. The current season premiered recently and the theme is kindness, a simple fact that I was reminded of with my son's suggestion.

Kindness- what a wonderful concept to focus on this month. Kindness is often confused with being nice, but there are differences. Telling someone they look great before a job interview when they obviously have food stuck in their teeth may be nice but not very kind. The dictionary distinguishes between the helpful nature of being kind and the pleasant nature of being nice.


There are lots of ways to be kind. If you want to get some ideas, take a look at the first episode of Sesame Street this season. You will see people and monsters being considerate, helpful, and loving to one another. All ways of being kind.


Kindness is good for you, others, and the world. It can even boost happiness. If you are interested in learning more about the research on kindness, take a look at this Greater Good article: http://greatergood.berkeley.edu/article/item/kindness_makes_you_happy_and_happiness_makes_you_kind


Here are some ideas to generate kindness:

Pay it forward- pay for the order of the car behind you in the drive-thru

Take a friend out for coffee

Help someone carry a bag at the grocery store

Offer to help a family member or friend with a household project

Give a loved one a hug

Provide free babysitting for a parent in need

Tell someone the truth in a gentle manner



How can you show kindness?


Kindly, 

Dr. Laura

Are You Growing?

Posted on December 13, 2016 at 12:35 AM Comments comments (0)

As 2016 comes to a close, I have been reflecting back on the year. What went well? What didn't go so well? What was my biggest challenge? What obstacle did I overcome? Which goals did I achieve? Which changes are a work in progress? When and how did I use mindfulness skills?

 

As 2017 approaches, I also reflect on the future. What would I like to do differently? Which habits would be healthy for me to change? Which habits would be best to maintain? How do I want to spend my day? How do I want to engage the people around me? What is the healthiest way to interact with my work? What do I want to accomplish this year?

 

I challenge you to ask yourself these or similar questions. You can use these as a guide. Pay attention and even write down your answers. You may be surprised by what you learn about yourself.

 

Now ask yourself this: how can I grow this year?

 

My hope for you is to develop a growth mindset. This means to approach challenges, embrace criticism, and continue growing through the lifespan. Interested? You can read more about growth mindset and Dr. Carol Dweck's work https://www.mindsetworks.com/Science/Impact" target="_blank">here.

 

One way that you can challenge yourself this year is to take the Behavior Change Ahead Course. On sale for $10 now, you will learn the ins and outs of changing our behavior. Choose a habit and make a change with this course.

 

I wish you health, change, growth, and love in 2017.

 

Warmly,

 

Dr. Laura

Showing Thankfulness

Posted on November 14, 2016 at 2:00 PM Comments comments (0)

It's November, which means families are starting to get ready for the holidays. With the fun, family, decorations, friends, parties, and food comes the busyness and stress of the season. Whether it is deciding plans for travel, meals, and gatherings, it can be helpful to share and show thankfulness.

When was the last time that you felt or expressed thankfulness for the opportunity to make these plans? For the amazing problem solving power of our brain to even make plans? For our planning ability to think of "first we can do this and then we can do that"? For the ability to drive and pick up a holiday decoration? Or the freedom to select some online?

All around us- even during the difficulty, the struggles, the hurts, and the fears- there is good. Some days it may be hard to find it, but it is there. We can look for the joy, the good, the humor, the "what's going well" experiences. When you find it, be thankful for it.

It is also healthy to show that you are thankful for the good. It feels so warm and cozy when people express gratitude to us or for something we did. It supports relationships, workplaces, self-care, and parenting.

There are many ways to show your thankfulness. You can keep write down the experiences, people, and things you are thankful for. You can write and send a gratitude letter to someone you are thankful for. You can find hope and express this feeling in your faith. You can tell your children, your spouse, your family, and your friends that you appreciate them and what they do. You can say thank you for taking out the garbage, moving the cars, going food shopping, following directions, or just being there.

While November can be a month to remind us of the importance of being thankful, you can feel, share, and show your appreciation, love, gratitude and hope all year long. I hope that you do.

Through A Toddler's Eyes

Posted on October 10, 2016 at 8:00 PM Comments comments (0)

For those of you following this blog for a while, you may remember a few years back when I wrote a piece about taking day-trips for families. While hopefully helpful and interesting, that post was written from a different perspective- the outside observer.

This month, I returned to these same two locations I initially visited, but this time as a mother. How wonderful it is to see the same exact thing from a different perspective. In my case, through the eyes of a toddler.

Being able to see the world around us in a new way is truly amazing. I never noticed how colorful certain fish were or how big a pig could be. My toddler was able to point out different details and offer amusement, saying "wow" at some cool things that we as adults may take for granted.

Of course, traveling with a toddler also presents a reminder about how important self-care is. As adults, we may be on the go all the time and constantly push ourselves to complete our tasks or make the next appointment on-time. With a toddler, however, we can slow down. We can linger here and stare there. We can and should take breaks for potty and food and shade.

We are also reminded that we can see different sides to things. There are many perspectives to each experience in our life. Going to the same place we have been to before but with different people can change the experience. Hearing someone else's viewpoint on their role in a scenario can help us understand the experience better.

We can see the whole world differently. We can care for ourselves, our families, and friends. We can see the moon, the clouds, the trees, the fish, the animals, the grass- everything- in a whole new way. Try seeing the world through a young child's eyes for a while. I bet it will be amazing!

Why I Love My Role

Posted on September 12, 2016 at 2:30 PM Comments comments (0)

I love my job. I love that I get to learn from others. I love that I get to share the happy moments and the sad moments. I love that I get to help someone work through a hurt or anger. I love seeing the world through multiple perspectives.

 

Being a psychologist is such an awesome job. It isn’t an easy one, of course.

 

I love that I can feel what others feel. I love that I can share knowledge imparted on to me to give to you. I love that you’re reading this right now. How amazing is it that we can share information together? How wonderful that we can work together to change a family system, a classroom, a marriage, a workplace, or a relationship.

 

I love that when a client makes a decision to seek therapy and put in intense effort and energy, they are not only feeling better, but getting better. They are not only helping themselves but helping others. They are not only improving one situation but others.

 

Have you heard about the 6 degrees of separation theory? You can read a little about it here- https://www.psychologytoday.com/articles/200311/six-degrees-separation

 

The world is small. Our connections are strong. We may be more connected than you think. If you choose to make a healthy change in yourself, you may be inspiring a healthy change in someone across the country. Amazing.

 

I love psychology. I love our brains. I love that people work to make healthy choices. I love being a psychologist.

 

I am in awe when I think about someone somewhere at this moment is experiencing the worst moment of their life and that moment will lead them to contact a psychologist for help. I am in awe that my role can help that person (and others) through that moment. What a wonderful role to have- because of you.

 

And for that, I thank you.

Focus On College

Posted on August 15, 2016 at 2:20 PM Comments comments (0)

Returning to college or starting college can be both an exciting and anxiety provoking experience. For some, this may be the first time you will be on your own, away from your parents and in a new area. For others, you may be returning to school for another semester of classes, friends, clubs, fun, and exams. For those of you commuting, you may be preparing for the best route to take to get to class, and balancing home life with work life with school life, etc. For parents of college students, you may also be experiencing this nervous excitement. It is a big step for both of you.

 

Being a college student can be an amazing experience. Yes, there will be the stressors of meeting new people, learning new and challenging information, exams, and independence. But, did you know that stressors aren’t necessarily negative. Interesting in learning more? See this https://www.youtube.com/watch?v=154-mh8JbNg&index=3&list=PLbiVpU59JkVZeQPQ1u5mS8U1c0V7J5OJU" target="_blank">video that explains how to make stress your friend. The same stressors listed above can actually be fantastic opportunities. That is, if you view them that way.

 

Meeting new people- some of you may be saying "eekk" in your mind and experiencing a rise in anxiety. Meeting and getting to know people can be challenging, but can also lead to great friendships, healthy relationships, and professional connections.

 

Learning new and challenging information- again, some of you may be worried about the difficulty level of the material or whether or not it will be interesting or relative to your major, or about how much work there will be in each course. Learning is a tool for success, growth, and change in your life.

 

Exams- I don't need to elaborate on the level of nervousness you may be experiencing on this one. Exams can be tough, no doubt about that. Success requires effective preparation, study skills, knowledge of the new material you learned, and time management. Exams allow you to show off your skills, test your limits, and communicate your knowledge to others.

 

Independence- what a fun yet scary concept. From doing laundry and making dinner to paying rent or buying books, independence in college can be helpful or detrimental to college success. For a healthy experience, remember that these activities, when balanced appropriately with school responsibilities, are good for self-care.

 

If you want to learn how to meet new people and form healthy connections, embrace new course material and integrate it into prior knowledge, rock your exams, and build an independence that will serve and protect you, check out my series of brief workshops for an awesome college experience. You can listen anytime and on any device. You will learn how to master these skills and more. And best of all, you will learn how to have a meaningful, successful, and fun college experience.

 

As you return to school, consider if there is an unhealthy habit that negatively impacts your success or experience during the semester. If you want to change this, my habit change course will be helpful to you. You may want to develop better study or time management skills, participate more in class, stop using your cell phone in class, or reduce nail biting. In the course, you will learn how to change your habit safely and effectively using science and research based strategies that are manageable to do. You can try out the first class for free to see if it is a god fit for you.

 

https://www.freeconferencecall.com/wall/recorded_audio?audioRecordingUrl=https%3A%2F%2Frs0000.freeconferencecall.com%2Fstorage%2FsgetFCC2%2FOrFzI%2Falw7&subscriptionId=5504662" target="_blank">Click here to access the free class

 

If you would like to access the complete course, which includes an additional three hours of content about the functions of behavior, collecting data, reinforcement, and interventions, as well as a workbook to support your learning, click here or here to purchase.


Mindfulness Resources

Posted on July 11, 2016 at 1:15 PM Comments comments (0)

Here. Now.

 

Pay attention to the way these words appear on your screen. What emotions do they trigger? Are you experiencing any external or internal awareness of sensations? As you read this, our brain can practice mindfulness. That is, being fully aware of our current moment, the "now" without judgement. As leading mindfulness expert and founder of Mindfulness-Based Stress Reduction Dr. Jon Kabat-Zinn describes, there is always another now to be in. There are endless opportunities to be mindful. When was the last time you were living in the moment?

 

Mindfulness can be an amazing tool in our life. There are lots of mental and physical health benefits when we cultivate being in the present moment, even if it is uncomfortable. In my practice, my clients work on getting comfortable with being uncomfortable and eliminating the struggle with negative emotions. This is an excellenthttps://www.youtube.com/watch?v=rCp1l16GCXI&utm_source=Synced%20from%20ACT%20Mindfully%202&utm_campaign=a242dac18d-The%20Struggle%20Switch%20%E2%80%93%20A%20New%20Animation&utm_medium=email&utm_term=0_b4d93a96fc-a242dac18d-243568409" target="_blank"> video that illustrates this concept if you are interested in learning more. Practicing mindfulness can actually change your brain in very healthy ways and enhance well-being. You can watch Dr. Kabat-Zinn describe this https://www.youtube.com/watch?v=VGtJQNqMXBY&list=PLbiVpU59JkVbFtkacXoByNjHJgGc4AryM&index=2" target="_blank">here.

 

There are a variety of resources, tools, and interventions available to practice mindfulness. Dr. Kabat-Zinn has authored many resources, including meditation cds, books, workbooks, and videos. 

 

Another excellent resource is the Greater Good In Action Center mindfulness page. Here, you will find an informative video and bullet points describing what mindfulness is. You can also review the many benefits of practicing mindfulness, which include improved physical and emotional well-being.

 

If you want to dig deeper and access additional resources, my colleague Dr. Anthony Pantaleno provides additional information about the components of mindfulness as well as helpful web links and a recommended reading list on his website. Dr. Pantaleno also offers resources for educators as well as tips for starting a mindfulness practice.

 

 

Applying these techniques can lead to many positive benefits, including reduced stress. I hope you find these resources helpful and useful.

How Are You Sleeping?

Posted on June 14, 2016 at 12:15 AM Comments comments (0)

How are you sleeping? This is a question that may not be often asked, yet the answer certainly weighs on our mind and affects our daily life. Sleep is an important component of wellness. When we feel that we don't get enough of good quality sleep, we may be tired, in a bad mood, lack energy, or make poor decisions.

 

Understanding the components of sleep is essential to getting adequate rest. Did you know that you may be spending too much time in bed? Did you know that you might actually be trying too hard to sleep or that wearing sunglasses during the day could affect how well you sleep?

 

There are multiple factors that contribute to sleeping habits and problems. These include medical, psychological, emotional, behavioral, and cognitive components.

 

Learn how to change habits and explore options for improving your sleep. There is a life without sleeping pills available to you.

 

In my practice, I am now offering treatment for insomnia using the preferred method for treating this sleeping problem- Cognitive-Behavior Therapy for insomnia (CBT-I).

 

This can be used as part of therapy, or as a stand alone service (5 sessions over 6 weeks). For more information about this program, head on over to my service's page and start on the path to a good night's sleep.


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