5 Tips On Adjusting Your Expectations Of Yourself

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Wow, isn’t this a new world we are all trying to navigate!  Covid-19 has quickly changed so much of our lives. Suddenly, many of us are working from home, with our kids at home too, without our typical supports and outlets.  Our kids have school work to do, while we are trying to do work, and we are trying to keep it all together running smoothly without going out in public too much.  We are all suffering from various forms of grief: kids who are missing their friends, plays, and proms, weddings postponed, baby showers cancelled, funerals postponed.  In the midst of all of this juggling and cancelled events, we are all living with the reality that our world has changed, and with that might come fear or anxiety related to all this uncertainty.  Change is hard for us all, let alone change in nearly every aspect of our lives!

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7 Strategies On Forgiveness

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Forgiveness.  We hear that word often, but what does it truly mean?  Sure, we all have said “I forgive you” for various things and to many people.  However, do we all have the same understanding of forgiveness?  People likely define and understand forgiveness differently, at least to some extent.   Forgiveness involves working to allow ourselves to become free of negativity such as anger, resentments, desires to seek revenge, and/or see karma happen to those that have wronged us. 

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My Thoughts on Brainspotting

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I’ve been incorporating Brainspotting into my therapy sessions for almost 5 months now, and I wanted to share with you some thoughts on what my clients experience with this new type of therapy.  I wrote the blog An Introduction to Brainspotting which gives a brief overview, but I also wanted to talk more about the benefits I’ve seen my clients experience. This type of therapy can be used in addition to regular talk therapy. Some clients had one Brainspotting session, and then we go back to talk therapy to discuss things that came up in the Brainspotting session. Others have done several Brainspotting sessions with talk therapy mixed in. How we use this mode of therapy is up to the client.

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What Positive Life Changes Will You Make This Year?

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Rather than throwing too much stock in a resolution, I’d suggest that you think about positive life changes you can make. And, set yourself up for success. Take your goals or lifestyle changes and break them down into smaller goals that are measurable. Let’s walk through that a little together….. if your goal is to stop smoking, don’t just say I’m going to stop smoking. First, honestly evaluate how many cigarettes a day you smoke now and then try to reduce your daily amount by let’s say 2 for the next week. And then by another 2 the week after that. Plan do reduce each week by 2 until you are smoke free. Make sure you notice when you tend to smoke or why and be ready with other alternatives. For example if you tend to smoke on a break from work, try drinking a glassful off water instead or call your significant other. Or if you like having something in your mouth, then try to have sugar free lifesavers on hand. 

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Stop Trying - You Will Never Understand

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You hear outrageous news about someone. Or, you experience firsthand some dreadful misdeed. In response, have you had these types of thoughts before? I’ve worked with many clients who have been wronged by someone. Really hurtful fallout from lies, or gossip, or affairs, or abuse. We all like to hypothesize what was going on, or try to figure out why someone acted as they did. We like to be detectives and try to figure it all out. Deep down, we are all curious beings. And we especially don’t like uncertainty and not knowing.

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