Blog Archives

Beating the Winter Blues

Posted by on February 24, 2018

About 20% of people experience mild to moderate feelings of the blues during the late fall and winter months. In its more serious form, this is referred to as Seasonal Affective Disorder. Long nights and short days can make you feel like you never see the sun. Some signs you might have the winter blues include sadness, low energy, lethargy, anxiety, social withdrawal, excessive sleeping, or loss of interest in things you formerly enjoyed. When you notice any of those feelings kicking in, it’s time to take action. Here are some tips for beating the winter blues: Try to get outside at least 20 minutes a day during the winter months,…

How to Let Go of Anger

Posted by on February 6, 2018

Letting go of anger is essential to achieving happiness. Carrying around anger, grudges, and resentments is toxic to physical and emotional health. It's normal to feel angry, but the level of anger (do you feel annoyed or irate?) and the way you express it (do you talk calmly or yell?) makes a big difference. Anger that is poorly managed or repressed can often lead to headaches, sleep problems, depression, high blood pressure and even heart attacks. Letting go of anger can feel daunting. The first thing to remember is that you are working toward letting go of anger for you. You're not letting go of anger to let someone else off the hook. In fact, the…

Improving Overall Health

Posted by on January 1, 2018

Focus on Health this Year! With a New Year often comes new goals, dreams, plans, and aspirations. I love starting a new year with focus and direction. This post focuses on goals for improving health this year. What does it mean to be “healthy?” The first thing that comes to mind is physical health in the form of exercise, eating well, and getting enough sleep. While all of these things are very important, health is so much more than the physical. The five areas that comprise overall health are physical health, emotional health, social health, intellectual health, and spiritual health. At any given time, your focus on one area of…

Top 10 Picks for Best Motivational Books

Posted by on December 6, 2017

I've complied a list of my personal favorite motivational/self-help/psychology books. There is literally something for everyone on this list! Give them as a gift to yourself or someone else and start making positive changes and living the life you want to live TODAY! "10% Happier" by Dan Harris After having a nationally televised panic attack, Dan Harris knew he had to make some changes. A lifelong nonbeliever, he found himself on a bizarre adventure involving a disgraced pastor, a mysterious self-help guru, and a gaggle of brain scientists. Eventually, Harris realized that the source of his problems was the very thing he always thought was his greatest asset: the incessant,…

5 Reasons to try a Fidget Spinner for Anxiety

Posted by on July 29, 2017

I have treated many individuals with anxiety disorders. In therapy we discuss understanding, coping with, reducing, and managing symptoms of anxiety. We explore triggers, problematic thinking patterns, childhood experiences, fears, worries, etc. We also work on breathing exercises, relaxation strategies, and changing anxious thoughts. At the University where I previously worked, we even handed out stress squeeze-balls in our office, so students could use them for anxiety relief. There are other strategies and practices aimed at reducing anxiety, from quiet meditation to aerobic exercise and, many things in-between. Enter, fidget spinners. These fidget spinners have both interested me, and created some skepticism, so I decided to try to get to the bottom of their value for people with anxiety.…

What did you do for your Marriage Today?

Posted by on July 2, 2017

I heard about this campaign a few years ago and it really stuck with me.  A group went out and interviewed couples on the street, asking them, "what did you do for your marriage today?"  As a relationship counselor I find this to be a very important question.  Couples come into marriage counseling with issues like communication problems, trust issues, intimacy problems, etc., but often the underlining issue is a lack of feeling loved.  I encourage people to show their partner love everyday. Here are 7 quick and easy ways to show your partner you love them: send a text saying you're looking forward to seeing them after work hug them when they walk in the door thank…

How Tina Fey’s “Rules of Improv” Apply to your Relationship

Posted by on June 16, 2017

While reading Tina Fey's book Bossypants something struck me.  In the book she talks about the Rules of Improv.  The first rule of improv is to AGREE.  In order for an improv scene to work, the actors must agree with each other.  Otherwise they're at a standstill.  For example, if one actor starts a scene by sitting in a pretend seat, steering a pretend steering wheel, and then says to the other actor, "where ya headed today?"  The other actor knows the scene of is taking place in a taxi cab.  The other actor needs to AGREE with the scene that's been set, and go with it.  If the other actor says, "What?  Where am I going? …

Meditation and Anxiety Reduction

Posted by on November 1, 2016

A key component to emotional health is to reduce feelings of stress and anxiety.  Did you know meditation helps with anxiety reduction? One common trait of anxiety is racing thoughts. People with anxiety often report feeling like their thoughts are spinning out of control, they feel like they can't turn off their mind, and they can't stop thinking. Often racing thoughts lead to problems with concentration (you're too distracted to stay focused), problems sleeping (your thoughts are literally keeping you up at night), and depression (your thoughts might be negative which contributes to low mood). The purpose of meditation is to keep your mind focused on the present. This has…

It’s All About Self-Esteem

Posted by on April 6, 2016

Do you tend to think positively or negatively about yourself?  If someone compliments you, do you feel proud or do you feel like an impostor who hasn’t been found out yet?  Self-esteem has such a big influence over how each individual perceives themselves and has huge implications for how they function in the world.  A confident person is more likely to attribute their successes to hard work and intelligence where as someone without much confidence might assume an achievement is more the result of luck.  Self-esteem comes from a very deep place and the messages people tell themselves are often so ingrained and automatic that they don’t even realize they’re…

Happiness About Who You Are

Posted by on February 14, 2016

Self-acceptance is a true feeling of happiness about who you are.  It does not mean you think you're perfect, it means you accept yourself, knowing you have strengths and weakness just like everyone else.  Self-acceptance means you can get back up when you fall down; you can laugh at yourself; you can see your uniqueness for both both the good and the not so good; you recognize your talents and are proud of what you're good at; you can make mistakes without feeling - worthless, hopeless or deeply sad; you see your mistakes as part of life; you know you're still a good person even if you're not perfect; and…