Thought is Power!

I am happy.
(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.
(I can)

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.

The Act of Kindness

Often, either consciously or unconsciously, we want something from others, especially when we have done something for them.  An example would be- " I made dinner, he should clean the kitchen." or "I took her child to summer camp last week, she should offer this week." Do these thoughts sound about right?  We are too busy keeping score of our good deeds that we forget that giving is it's own reward.

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.

Stressed? Having a hectic day? Your path to Relaxation.

Just imagine for one minute all the stress in your world has disappeared.  Imagine how you think you would feel.  Now, snap back to reality as you realize that you are in front of your computer screen.  The reality is stress, good and bad, will always be present in our lives. One of the most beneficial solutions is to practice the art of mindfulness to find balance, to feel centered, and to be relaxed. Follow these simple steps and you will be on your way to feeling calmer: (1) Take 5 to 10 minutes to yourself.  (2) Find a relaxing comfortable space. (3) Practice breathing in through your nose and out through your mouth.  (4) Focus on each breath work allowing for your entire body to relax. (5) Visualize your "happy" place.  The place where you feel safe, relaxed, and your self. You are allowed to come back to this place any time throughout your day, especially when you feel tension or stress. Wishing you more peace and less stress.
Namaste~ Kacee Tannenbaum, LCSW

Change your way of thinking!

Changing the way one thinks is relatively easy.  You simply : 1. STOP the negative thought. 2. CHANGE your thought in to a positive one. 3. REPEAT until the negative thought has disappeared. This is also called positive self talk.   It's the process of practicing to change the negative thoughts into positive ones that can be difficult and cause for people to give up on this process so easily. If you need help with cognitive distortions or positive self talk, call our licensed therapists for an initial consultation at 954-800-0108.

Every Day, Tell One Person How Special They Are to You

How often do you remember or take the time to tell people how much you admire, appreciate, or like them?  I bet not often enough. There are several reasons why we do not vocalize to others our positive feelings or thoughts towards them.  Some excuses could be, "They already know what I am going to say. or "I'm too embarrassed to say anything." However, when you ask the individual if he/she enjoys compliments, the answer is normally, "Yes, I love them." Telling someone that you admire, appreciate, or like something about them is what is called a "random act of kindness."  It takes almost no effort and yet it pays enormous dividends- you boost your self esteem and the self confidence of others.  Many people spend an entire lifetime hoping, praying, and wishing that other people would acknowledge them. Let's impact the world together by offering compliments and positive feedback to people.  It feels so good to be offering a gesture of loving-kindness to others.

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.

Live in the Present Moment.

The following post is an excerpt taken from the Book "Don't Sweat the Small Stuff... and it's all small stuff" by Richard Carlson, PH.D.

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.

Tip #75: Giving up is not an option.

Stick through life's challenges. You will succeed and rise to the top.  Just don't give up. :)  Give our professional counselors a call at 954-800-0108 if you need help manage your life challenges.

Tips for Practicing Mindfulness.

Mindfulness is the art of having a non-judgmental and acceptance base orientation that focuses on one experience at a time.  This allows an individual to move through suffering by connecting to it. Mindfulness should be practiced daily.

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.

5 Tips for Better Communication.

"Communication is a skill that you can learn. It's like riding a bicycle or typing. If you're willing to work at it, you can rapidly improve the quality of every part of your life." ~Brian Tracy

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.

You are one step closer!

Goals take committment, consistency, and persistence.  Often times, people feel self-defeated when a goal is not accomplished immediately.  It is important to see the big picture and focus on moving forward even when a small or big hiccup comes your way.  Just remember no matter how big or small the hiccup may be, you are one step closer to accomplishing your goals, dream, or asppirations.  Dream big and make things happen for YOU!

If you need help with goal setting or life management, don't hesitate to give us a call at 954-800-0108.

Set Aside Quiet Time, every day

You want me to what? I don't have "any time for quiet time."  My simple answer is yes, really you do.  I would like for you to consider just for a moment to carve out of your today 10 minutes to yourself.  Whether it is 10 minutes of meditation or yoga, spending a little time in nature, taking a bath, or even reading a good book, quiet time is a vital part of life.  Spending time alone, helps to balance the noise and confusion that encompasses our day. Start a quiet time ritual today. I guarantee you will feel more balanced and relaxed.

Need more help with implementing self-care, call one of our therapists today at 954-800-0108.
Thank you, Kacee Tannenbaum, LCSW

Think Positive. Be Positive. Smile. Repeat.

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.

Resources:
Mental Health Association. http://www.liveyourlifewell.org/go/live-your-life-well/positive

Look FORWARD and DRIVE your OWN TRAIN.

The Train of Life

by Marv Hardin

Some folks ride the train of life, looking out the rear, Watching miles of life roll by, and marking every year. They sit in sad remembrance, of wasted days gone by, And curse their life for what it was, and hang their head and cry. But I don't concern myself with that, I took a different bent, I look forward to what life holds, and not what has been spent. So strap me to the engine, as securely as i can be, I want to be out on the front, to see what I can see. I want to feel the winds of change, blowing in my face, I want to see what life unfolds, as I move from place to place. I want to see what's coming up, not looking at the past, Life's too short for yesterdays, it moves along too fast. So if the ride gets bumpy, while you are looking back, Go up front, and you may find, your life has jumped the track. It's alright to remember, that's part of history, But up front's where it's happening, there's so much mystery. The enjoyment of living, is not where we have been, It's looking ever forward, to another year and ten. It's searching all the byways, never should you refrain, For if you want to live your life, you gotta drive the train. Need help with learning to drive your self-esteem?  Please call one of our counselors at 954-800-0108.