Thursday, December 20, 2012

3 Tips to Manage Holiday Stress

For some people, the holiday season promotes anxiety and stress.  This season use our 3 tips to help manage those holiday stressors.

1. Practice Self-Care.  Be good to yourself! Get enough sleep, eat well, and keep your sense of humor.

2. Set Boundaries.  It is okay to say "NO." Choose the events that you must and want to attend.  Your body will thank you emotionally, mentally, and physically.

3. Eliminate Useless Worry.  Effectively plan ahead of time -- from organizing a gathering, to buying gifts, to taking good care of yourself. Do positive visualization before you walk into situations that make you nervous.  It's very important to enjoy yourself!

These tips are sure to reduce your anxiety and stress level.  Go ahead and give them a try.

Happy Holidays from Provide4!

Tuesday, December 11, 2012

Take Time to Relax

Taking time out each day to relax and renew is essential to living well.
~Judith Hanson Lasater
Self-care is an important component that many people often overlook throughout the day.  Taking time for your self can be in the form of exercise, mediation, relaxation techniques, reading a good book or maybe watching a funny movie.  Below you will find a relaxation technique that can be performed anywhere at anytime.  This is useful because it allows for you to take time for your self and practice a little self-care even if you are short on time.

5-3-5 Method:
Step 1: Inhale through your nose for 5 seconds.
Step 2: Hold the inhale for 3 seconds.
Step 3: Exhale through your mouth for 5 seconds.
Step 4: Repeat to your self calm now.
Step 5: Perform this sequence 10 times.

We hope that you find this technique helpful and relaxing.  If you need more help with with self-care tips or relaxation techniques, please schedule an appointment with one of our professional counselors at 954-800-0108.

Monday, December 3, 2012

Tips for Breaking the Cycle of Cognitive Distortions!

Cognitive distortions are systematic errors in information processing (thinking), particularly as related to one's self, one's world, and one's future. Some examples include: all or nothing thinking, overgeneralizing, should statements, labeling, catastrophing, and mind reading. 

Here are the steps to breaking the cycle of cognitive distortions:
1. Become AWARE of the negative thinking pattern.
2. RECOGNIZE negative thoughts that produce distress.
3. NOTICE that these thoughts are automatic.
4. Take note that the thoughts are often negatively DISTORTED.
5. CHALLENGE the veracity of the distorted negative thoughts.
6. CHANGE to more balanced, accurate, and adaptive thoughts.

This process takes time and patience to execute.  If you feel you need help in this area of your life, please schedule an initial consultation with one of our therapists at call at 954-800-0108.