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

Laura Van Schaick-Harman, Psy.D., BC-TMH


Dr. Laura's Meaningful Psychological Services

Online Cognitive-Behavioral Therapy

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Meaningful Psychological Services: Really Useful Thoughts from a Psychologist 

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

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Inspiration From Movies

Posted on January 19, 2021 at 12:05 AM

 

 

Happy New Year!

 

 

Do you feel in need of some inspiration? I have compiled some fun and inspiring ideas based on several family friendly movies. I hope that you may change your perspective, set a new goal, learn to appreciate your strengths and weaknesses, and enjoy a movie with someone you care about. I have tried to avoid any spoilers!

 

Jingle Jangle: Believe in yourself. Be patient. Embrace ...

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Meaningful Holidays During COVID

Posted on December 14, 2020 at 11:00 AM

It’s December- many months into the pandemic and in the middle of the holiday season. For some, the season is not very merry. You may be feeling depressed, discouraged, and defeated. My hope is to provide some encouragement, inspiration, and helpful information to navigate the difficulty during this challenging time.

 

Together, we can cope with and grow from our experiences during this very unusual holiday season. See these articles for recommendations, strategies, ...

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Breathing As a Skill

Posted on November 24, 2020 at 12:10 AM

Deep breathing is an essential skill for relaxation and calming down anxiety. While we are breathing all the time, we often take shallow breaths or hold our breath for brief periods of time. Breathing this way can lead to higher anxiety. We are living during a stressful time and many people are reporting increased levels of anxiety. Changing the way we breathe can make a big difference. Take a look at this article with some ideas to help breathe better:


https://greatergo...

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Election Related Stress

Posted on October 30, 2020 at 12:15 AM

Many people have expressed an increase in anxiety and stress related to the upcoming election.

 

 

This month, I am sharing some resources to help manage anxiety during this unique time.

 

 

Fear: A powerful motivator in elections

 

https://www.apa.org/news/apa/2020/10/fear-motivator-elections


 

 

Presidential Election Anxiety and the Role of Psychiatry

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Information Overload

Posted on September 30, 2020 at 4:30 PM

 

With social media, TV, apps, e-mail, news articles, and mail, we can easily become overloaded with information. If left unchecked, we could have the news running all day in the background or fall into a rabbit hole of social media “doomscrolling.” For a more detailed look at this new phrase, read the Merriam Webster definition and origin (http://https://www.merriam-webster.com/words-at-play/doomsurfing-doomscrolling-words-were-watching).

 

He...

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Beginning School During Challenging Times

Posted on August 26, 2020 at 3:20 PM

As we are preparing for a new school year and are making decisions for our families, ourselves, and careers, we may feel anxious, stressed, or tired. This is to be expected given the unique stressors we are facing right now. Together, we can manage this.

 

My hope for this school year is that we can:

 

-practice resilience, patience, and kindness

 

-be thoughtful, considerate, and informed

 

-be reasonable, logical, and r...

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Managing Anxiety with Relaxation and Mindfulness

Posted on July 29, 2020 at 1:05 PM

In this time of uncertainty, there is understandably heightened anxiety and stress. One healthy way of managing anxiety is with relaxation exercises and mindfulness practices. Here are some of my favorites:

 

Lake Meditation https://palousemindfulness.com/meditations/lake.html

 

Loving Kindness Meditation https://ggia.berkeley.edu/practice/loving_kindness_meditation

 

Soften, Soothe, Allow https://palousemindfulness.com/meditation...

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Healthy Communication

Posted on June 29, 2020 at 4:55 PM

There is a time for listening and a time for speaking. Both communication methods are integral to successful relationships. Over the past few weeks, we have witnessed a lot of speaking and hopefully more listening. Understanding the perspective of someone who has a different viewpoint than you can make a big difference. We may not agree with someone’s choices, actions, feelings, thoughts, or statements. We may feel like ending a friendship, blocking them on social media, writing them of...

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Resilience During the Pandemic

Posted on May 26, 2020 at 2:30 PM

We are living history in the making right now more than ever. Our day-to-day challenges, activities, sources of happiness, health concerns, interactions, learning environments, and work experiences have been impacted. We can choose to let these factors wound us and diminish our well-being, or we can choose to practice optimism, resilience and grit and embrace life with a sense of meaning and purpose.


 Here are some suggestions to accomplish this:


...

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Resource for COVID-19 Coping

Posted on April 27, 2020 at 10:30 AM

How are you doing and coping? I hope you are prioritizing self-care, having some fun, and staying healthy. This month I am sharing an excellent and detailed resource for coping with a variety of mental health challenges related to COVID-19, social distancing guidelines and recent changes in our daily schedules. I am hopeful that this resource will be helpful and supportive.

 

http://psychrescue-covid19.com/

COPE

Posted on March 26, 2020 at 11:25 AM

COPE

 

I am writing to you during a very interesting, unique, and unprecedented time in our history. In my role, I have seen the increase in anxiety that has developed regarding the COVID-19 outbreak. My goal is to help all of us COPE in a healthy way so that our lives can continue to be meaningful.

 

 

Connect with others

 

Social distancing can be difficult, but this practice does not need to keep you from conne...

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"Little and Often Makes Much"

Posted on February 26, 2020 at 12:10 AM

Setting goals can be overwhelming at times. We set ahead to lose weight, watch less TV, exercise more, meet more people, apply for a new job, ask someone out, quit smoking, take a vacation, and spend less money. We set high expectations. Lose 50 lbs without gaining anything back. Watch Netflix only on weekends for 20min. Apply for 15 jobs in a day. Stop buying coffee. While it is possible to attain goals with high expectations, we are more likely to give up completely if there aren’t ce...

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Mindsets Matter

Posted on January 28, 2020 at 12:10 AM

Happy New Year!

 

Flexibility in our world is so important. Being flexible in our thinking, attitude, and relationships can make a positive impact in your life. One of the key areas regarding our well-being and mental health is mindset. This month, I am sharing some of Dr. Dweck’s research on fixed and growth mindsets. Why does this matter? Check out her work here: https://www.mindsetworks.com/science/Impact


Let’s start off the ne...

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Holiday Coping Resources

Posted on December 23, 2019 at 11:50 AM

The holiday season can be merry, fun, and joyful for some people and depressing, anxiety provoking, and stressful for others. There are so many dynamics with family, friends, and activities at work. Here are some interesting articles about coping with some common cause of holiday stress.

 

 

https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/managing-holiday-stress-stressed" target="_blank">Managing Holiday Stress for the ...

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Wait it Out

Posted on November 25, 2019 at 2:35 PM

Have you suffered from an anxiety disorder? Have you experienced a panic attack before? Have you felt like anxiety would never end?

 

Feeling anxious is incredibly uncomfortable. You may feel sweaty. You may feel that you are not getting enough air in. You may feel sick. You may feel like your heart is racing. You may feel a tight chest, tingly hands, or sweaty palms. You may think this will never end. You may think you’re dying. You may think that something has gone ...

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Building Bridges with The Good Place

Posted on October 23, 2019 at 4:30 PM

I love it when our mainstream entertainment teaches good lessons. Check out this interesting https://greatergood.berkeley.edu/article/item/four_lessons_in_bridge_building_from_the_good_place?utm_source=Greater+Good+Science+Center&utm_campaign=241d4682e5-EMAIL_CAMPAIGN_GG_Newsletter_Oct_9_2019&utm_medium=email&utm_term=0_5ae73e326e-241d4682e5-50850427" target="_blank">article about building bridges between people based on what we learn from the TV show The Good...

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Starting School For Parents and Kids

Posted on September 24, 2019 at 11:50 AM

My oldest started Kindergarten earlier this month. While I have seen many families make this transition professionally, going through it yourself is so powerful and can be very different.


There is so much for families to cope with during this time. There are grown-up anxiety, worries, planning, scheduling, and emotions. There are child-size worries about making friends, who to sit with at lunch, how much work there will be, and when will they be able to go back home again....

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When to Worry About Your Child's Worry

Posted on August 19, 2019 at 3:45 PM

Will you pick me up on time?


Can I sleep in your bed?


Am I going to get sick from touching that?


Are monsters real?


Do I have to go to school?


Has your child asked you one or more of these questions? These are examples of worries that are being communicated to a parent. How do we know which are normal and expected worries and which are excessive and disruptive? How should we respond to worries? Does...

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Do You Have Weeds in Your Life?

Posted on July 22, 2019 at 3:40 PM

We have weeds. Big, thick, and tall weeds. I have tried mulch, landscape fabric, and sprays, and it helps a good amount. This year, I thought I finally did it. No weeds! Yay!


I was wrong. After a few weeks, I saw the evidence. A few weeds either survived or new ones navigated their way through a tiny opening in the mulch and fabric. Untamed and free, they grow and grow to be thick and full and push out our pretty sunflowers attempting to grow.


Back to the d...

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The Secret Life of Pets 2

Posted on June 24, 2019 at 5:35 AM

Do you believe the world is a terrible and frightening place? Are you nervous each time you go to a new place? Do you stress when your children separate from you? Are you scared to take risks? Do you have trouble relaxing?


These are just a few of the elements depicted in the new The Secret Life of Pets movie.

I won’t give you any spoilers in this post, so don’t worry!


Easier said than done, right? Worry is so common and a hard behavior t...

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