A memo to your heart...

It is so exhausting some days, to hold onto everything that needs to stay organized between work, school, the kids, and don't forget the household. You feel that if you fall behind something big, catastrophic will happen. Take the time to engage in a guided meditation for self care, to find that peaceful balance. Here is one that might be helpful to you... So lie down and envision your thoughts as flowers or leaves. Place them one by one in an imaginary river that is flowing away from you, right at eye level. Place each leaf (thought) in the river. Watch the thoughts flow away from you down the river, until they become very small that you can't see them anymore at all. Now, just listen to the peaceful river flow. Imagine this sequence until all of your thoughts are gone and your body rests in silence. You see a tiny crack of light, maybe sunlight, and you write a memo to your heart saying "what do you need from me that you haven't been getting?" Close your eyes, and listen to your heart speak to you in silence. Open your eyes once you feel balanced, rejuvenated, and refreshed. Namaste.

What is CBT?

Cognitive Behavorial Therapy (CBT) is based on the concept that our feelings and our actions are a direct result of the way individuals react or think in a particular situation. An event in itself does not determine how one reacts or behaves in a situation but one's thoughts or assessment of the situation is the determining factor. In addition, the way people feel and the way they behave affects the way they think. Therefore, three elements-thoughts, feelings, and behavior-are interlinked affecting the other. Cognitive behavioral therapy challenges and changes the way a person thinks which in turn affects the feelings and behaviors of that person. Want to learn more about CBT and cognitive distortions? Please call one of our professional counselors to arrange an appointment. Check out the "Contact Us" page on this site. References: Annuals of Psychotherapy & Integrative Health Volume 16, Number 2, Summer 2013.

Don't Quit Yet...

Experiencing burnout at the work place is common amongst many individuals. However, one has difficulty recognizing the symptoms of burnout. Burnout is a 3 step process: 1. The individual detects a discrepancy between the demands and resources of the job. 2. The individual begins to experience the emergence of emotional strain, including fatigue and anxiety. 3. The individual attains a point of coping defensively at work, where true burnout is occurring and the effectiveness of the individual is significantly decreased or stopped. It's important to take a look at ones lifestyle, including nutrition and exercise activites. As well as looking into other areas that balance an individuals life including spiritual development, family activities, and the positive use of recreational time. BALANCE is a must in today's society. Therefore, implementing self-care should be a priority. If you feel that you may be experiencing the 3 step process associated with burnout implement self-care immediately and seek professional help.

If you have nothing good to say...

According to Sandy Maynard, M.S., an ADHD coach, recommends putting on your breaks, breathing deeply, and flexing your "patience muscles" when you want to say something impulsive or on the rush.  Here are some questions to ask your self as you "flex" those muscles.
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.