Monday, December 16, 2013
The Holiday Season can often promote anxiety, depression, and stress. People are often faced with demands- parties, entertaining, shopping, baking and cleaning- just to name a few. This season use our 4 tips to help manage those holiday stressors. You may just enjoy the Holidays this season.
1. Practice Self-Care. Be good to yourself! Remember you are number one. 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. Don't beat your self up or feel guilty about saying, no."
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!
4. BREATHE. This sounds like a no brainer. But often times we forget to take deep breaths and give ourselves the oxygen we need.
Here is a useful breathing tool that you can utlize at any time:
1. Inhale through your nose for 3 seconds.
2. Hold your breath for 5 seconds.
3. Exhale through your mouth for 5 seconds.
4. Say to yourself, calm now.
5. Repeat until you feel centered and grounded.
Start implementing these tips today and you will notice a difference in your actions, moods, and thoughts associated with the Holiday Season!
Happy Holidays from Provide 4!
Provide 4 will be closed from 12/20/13 until 01/05/13. Just leave us a message and we will be happy to give you a call back to schedule an appointment. We return calls within 24 hours.
Monday, November 25, 2013
Thursday, October 24, 2013
It's time to have the mindset that YOU CAN be DETERMINED and SUCCEED. I guarantee you that this poem will do that for you!
by James Kisner
You cannot claim a victory, if there is no reward.
You cannot shape the future, if you wait until it's here.
The future has no purpose, if you live today in fear.
Your future lies within your hand, to do with what you may.
For tomorrow brings results, of what you've done today.
The choices that you make today, reflect the life you seek.
But first of all, the seeds are sown, before the gardener reaps.
The future's like a lump of clay, you hold within your hand.
As time goes by, the clay gets hard, so mould it while you can.
Failure is an attitude, that haunts the mind of man.
But, results will be successful, for the one who knows HE CAN!
Wednesday, October 16, 2013
Thursday, October 10, 2013
Wednesday, October 2, 2013
1. Take 3 deep breaths.
2. Count to ten.
3. Hum your favorite song.
4. Talk to your "venting" partner.
5. Take 15 minutes to yourself.
6. Walk outside and observe the scenery.
7. Read your favorite poem or quote.
8. Remember stress is an attitude.
9. Stop saying negative things to yourself.
10. Say something nice to someone else.
Need more tips to help you get through your day, please schedule an appointment with our professional counselors at 954-800-0108. We look forward to hearing from you. CARPE DIEM!
Wednesday, September 11, 2013
Friday, September 6, 2013
Wednesday, August 28, 2013
Tuesday, August 20, 2013
Wednesday, August 14, 2013
Wednesday, August 7, 2013
1. "Does what I'm about to say need to be said?" If the answer is no, take a deep breath and stay quiet, or replace your statement that your about to say with something neutral like, "Hmm, that's interesting."
2. If what you are about to say does need to be said, ask yourself, "Does it need to be said by me? What needs to be said may be best said by someone else." If so, you can turn to that person and ask for their input or simply state "I'm not the best person to respond to that. Maybe run that by Sally, she could give you some valuable input."
3. If what you are about to say does need to be said and it needs to be said by you, ask yourself, "Does it need to be said now?" Work on creating a response that is regret-free. Luckily waiting to respond with give you time to rehearse an appropriate statement.
These tips work for anyone, not only the people who are impulsive or in a rush. Take time to practice these skills and I guarantee more positive words coming out of your mouth.
Living Well with Attention-Deficit Additude, Fall 2013.
Tuesday, July 30, 2013
Wednesday, July 17, 2013
An affirmation is a statement of self-acceptance that one uses to allow the manifestation of his/her destiny. These are positive thoughts that are sent out into the universe.
Wednesday, July 3, 2013
(but my heart is sad and my eyes are leaking...)
I am calm.
(but the storm rages inside me, smashing against my walls)
I am loved.
(but I feel so lonely, misunderstood, forgotten)
I am kind.
(but intolerance rips through me, hash words escape my mouth)
I am wise.
(but bad judgment dogs my heels, impatience claws at my mind)
I am at peace.
(but I scream at the injustices of the worldly, our planet seems doomed)
I am beautiful.
(but the mirror tells a story of a tired, used body)
I am intelligent.
(but every challenge seems insurmountable, every problem feels impossible)
I am satisfied.
(but I want more, to feel more, know more and be more)
Yes. I am satisfied...
(even if I keep sighing...)
I am growing.
(I will be more)
I must keep trying.
This is the true POWER of POSITIVE AFFIRMATIONS! Need this type of super power? Use the contact form on this website to schedule an appointment with our DBT Specialist, Kacee Tannenbaum, LCSW.
Thursday, June 20, 2013
When you do something nice for someone, just to do it, you will notice beautiful emotions of kindness, love, and peace within yourself. You will feel the reward associated with the act of kindness. You do not need anything in return, not even a "thank you." The interference of our own thoughts of reciprocity gets in the way of experiencing the emotions associated with being kind. These thoughts clutter our mind and we get caught up in our own agenda. The solution is simple. Notice your own agenda and gently dismiss those thoughts and positive emotions will surface.
See if you can think of something thoughtful to do for another person, and don't expect anything in return. Notice how you feel and tap into those positive emotions. Practice this and the beautiful emotions you experience will be the perfect amount of reward.
Kacee's self-help book recommendation: Don't Sweat the Small Stuff and it's all small stuff by Richard Carlson, PH.D.
Thursday, June 6, 2013
Namaste~ Kacee Tannenbaum, LCSW
Wednesday, May 29, 2013
Wednesday, May 15, 2013
Please give us a call today to schedule an initial counsultation for counseling services at 954-800-0108.
Reference: Don't Sweat the Small Stuff... and it's all small stuff by Richard Carlson PH.D.
Wednesday, May 8, 2013
To a large degree, the measure of our peace of mind is determined by how much we are able to live in the present moment. Irrespective of what happened yesterday or last year and what may or may not happen tomorrow, the present moment is where you are-always! John Lennon once wrote, "Life is what's happening while we're busy making other plans."
Living in the present moment allows for us to take in each situation for what it is worth and enjoy it! Practice keeping your attention on the here and now.
Do you need help with living in the present moment? Please call one of our board certified professional counselors at 954-800-0108. We would be happy to schedule an initial consultation with you.
Thursday, May 2, 2013
Wednesday, April 24, 2013
Here are 5 helpful tips:
1. Pay attention to small moments.
2. Focus on the senses. Take time to notice what comes through your five senses: what you hear, see, smell, taste, and touch.
3. Breathe. Take time to breathe mindfully in and out. Stay focused on the sensation of the air coming into your air passages and lungs, holding it, and then letting it out.
4. Quiet or still time. Set time aside each day to be quiet and to experience that quiet.
5. People watching. Be a watcher of people, or of anything that might simply hold your interest. Remember not to judge what you see.
Please take 5 minutes out of your day to practice one of these skills. Interested in more mindfulness tips, please contact our professional counselors at 954-800-0108.
Wednesday, April 10, 2013
1. Avoid the use of "Always" and "Never."
Example: I hate that you are "always" late. You "never" take out the garbage.
2. Avoid the use of "You" when starting a conversation. Unless you are giving a compliment.
Example: "You" are so insensitive. "You" did this all wrong.
3. Avoid the use of "Why" questions.
Example: "Why" did you do that? "Why" don't you ever help with the laundry?
4. Use open ended questions.
Example: What happened? How can I help resolve this?
5. Use "I" messages.
Example: "I" am still upset about our conversation that we had yesterday and would really like to resolve it.
"I" was really uncomfortable when you called attention to my mistake in front of everyone yesterday.
Do you have poor communication skills and need help? Call 954-800-0108 and set up a consultation with one of our skilled therapists.
Thursday, April 4, 2013
If you need help with goal setting or life management, don't hesitate to give us a call at 954-800-0108.
Wednesday, March 27, 2013
Need more help with implementing self-care, call one of our therapists today at 954-800-0108.
Thank you, Kacee Tannenbaum, LCSW
Wednesday, March 20, 2013
10 Tips to Help You Stay Positive:
1. Connect with others.
2. Get physically active.
3. Practice gratitude.
4. Help others.
5. Get enough sleep.
6. Create joy and satisfaction.
7. Eat well.
8. Take care of your spirit.
9. Deal better with hard times.
10. Smile about your life.
Changing the way you think can change your life. Take steps to create optimism in your life. Get professional help from one of our board certified counselors by calling us today at 954-800-0108.
Mental Health Association. http://www.liveyourlifewell.org/go/live-your-life-well/positive
Monday, March 11, 2013
|The Train of Life|
|by Marv Hardin|
Need help with learning to drive your self-esteem? Please call one of our counselors at 954-800-0108.
Thursday, February 28, 2013
Wednesday, February 20, 2013
1. Place hand on belly.
2. Inhale for 5 seconds filling your belly up with air.
3. Hold your breath for 3 seconds.
4. Exhale for 5 seconds letting all of the air out of your belly.
5. Repeat to yourself "calm now."
6. Do this as many times as needed to feel grounded.
Practice this technique and master it so that it can be utilized in any anxious or stressful situation that you may experience.
If you would like to learn more relaxation techniques or skills to master anxious or stressful situations, please call us at 954-800-0108.
Thursday, February 14, 2013
One of the biggest struggles in life is to know, embrace, and accept ourselves, good and bad. When you allow for walls to come down, we open the door to connecting in a more caring, empathic way towards ourselves and others. When we put ourselves first we are able to be more open and compassionate towards others and unlock our true potential.
Use the quote above as inspiration to implement change and love you. Become more mindful of your thoughts, feelings, and behaviors. Know your imperfections as well as your achievements, and learn to love yourself for both. Say the above quote to yourself three times a day and notice the change in your mood, thoughts, and behaviors.
Happy Valentine's Day from Provide 4 Staff! Please give us a call if you need help with loving yourself at 954-800-0108.
Psychology Today. www.psychologytoday.com
Wednesday, February 6, 2013
- What caused your stress (make a guess if you're unsure).
- How you felt, both physically and emotionally.
- How you acted in response.
- What you did to make yourself feel better.
Friday, February 1, 2013
If you no longer want to punish or get even with those who hurt or wronged you, but you are unsure how, we can help. Call 954-800-0108 to speak with one of our professional counselors.
“True forgiveness is when you can say, "Thank you for that experience.” ~Oprah Winfrey
Wednesday, January 23, 2013
Do you like the way you look, feel, and think about yourself? If not, you may have a problem with your self-esteem. Our trusting counselors can help you. If this area is affecting all avenues of your life, please don't hesitate to contact us and schedule an appointment with one of our counselors at 954-800-0108.
Wednesday, January 16, 2013
The word "focused" is an adjective that means to bring into focus or to be concentrated; concentrated on or clustered around a central point or purpose.
Our Tips on How to Stay Focused:
1. Having well defined goals.
2. Breaking things into bite sized chunks.
3. Prioritizing constantly.
4. Tracking progress vigorously.
5. Planning ahead without fail.
6. Rewarding yourself when warranted.
7. Having positive patterns in your routine.
8. Removing distractions as best you can.
9. Blocking out some time.
10. Keeping the results clear in mind.
We understand that it may be difficult to implement all of these tips. Start with one and gradually implement more as you are become more comfortable with adding them to your life.
We leave you with a quote from the Dali Lama, "I find hope in the darkest of days, and focus in the brightest. I do not judge the universe.
Please give one of our counselors a call if you need counseling or coaching in this area of your life at 9554-800-0108.
Thursday, January 10, 2013
Here are Mark's secrets to sticking with your New Year's Goals for 2013:
1. Create an emotional attachment to your goals. Develop an emotional connection with yourself and your goal. This means that you actually care about your goal. For example, if you are trying to lose weight because you "ought to." This maybe much more difficult to obtain, because there is no emotional connection. But, if you connect that I must lose weight in order live a longer life and have the opportunity to see my children grow up. Here, there is an emotional connection with the goal.
2. Create a visual representation of your goal. Build and image or vision board that represents your goal.Place this in a common area where you will see the image daily. This reinforces the emotional bond and constitutes a constant reminder of your goals.
3. Make goals challenging. Use the S.M.A.R.T goal process mentioned in the previous post. However, make them challenging as this is the key to success. It is also very important to be mentally involved with your goals.
4. Set a shorter time line. Set 3 month and 6 month time frames for your goals. This allows for a sense of urgency and forces the goal to be "here and now."
Now it's time to harness your energy, demand more of yourself, and engage with your goals! Good Luck!
Tuesday, January 1, 2013
Start the New Year off right by setting S.M.A.R.T goals!
A "good"goal has five distinct elements:
Specific: What do you want to achieve? How will you achieve it? Why is it important to you?
Clearly define the goal.
Measurable: Outline the steps needed to achieve the goal. Break into small steps to make it more manageable and visualize the progress.
Achievable: Your goals should push you a little bit past your comfort zone. But, you still should be able to achieve them with commitment and effort.
Realistic: Your goals should be important and significant to you. The outcome should impact your life.
Timely: Your goals should have a time element established. This way you are more likely to push yourself to achieve this goal.
Stick to your goals this year and view them as challenges. Here is your chance to write your "good" book this year.
Provide4 Inc. wishes everyone a Happy New Year!