All the small things…

June 23rd, 2018jm@ownhope.org0 Comments

One really effective strategy to getting through an episode of depression and anxiety is behavioral activation and it’s really not that complicated. It usually involves looking at some of the things we let go of and, in some cases, picking the least overwhelming task then doing a small task within the task. For example, just do one basket of laundry today. Do that for a few days and eventually shoot for two. What normally happens is that we feel a little more productive, gain momentum and end up doing more without having to set a formal goal. This is also …

Just Notice

June 21st, 2018jm@ownhope.org0 Comments

Every parent has that button that gets pushed. The way their kid chews, uses five pounds of toilet paper with every bathroom “event”, accidentally throws out a spoon every time they eat yogurt….you get it. One way to manage our ineffective reactions to these events is to step back and observe. Notice the funny, the endearing, the curious. Step back and take in everything about the experience, not just the part that makes you twitch. Of course, correct the behavior but try to keep in mind that the behavior is not the whole child or even the most meaningful part …

Sleep keeping you up?

June 21st, 2018jm@ownhope.org0 Comments

A common barrier to sleep is the worry of not being able to fall asleep. DBT encourages us to aim for restfulness when we’re having difficulty sleeping. One mindfulness activity I share with clients involves having them close their eyes and simply watch the movie in front of them, sort of like when you were a kid and tried to pick out shapes from clouds…..or maybe you were doing that yesterday, which is cool. Give it a shot tonight when you go to bed and see how it works for you.