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I’m a big fan of this kind of talk! Every single

I’m a big fan of this kind of talk! Every single day does not have to be an opportunity to work on yourself, to be something that is some version of ‘better’. Allow yourself to just be. ❤️‍🩹

#mentalhealth #be #traumahealing

Pretty good article from @gpbnews on EMDR therapy!

Pretty good article from @gpbnews on EMDR therapy! EMDR stands for Eye Movement Desensitization and Reprocessing and is one of the various models I use for the treatment of post traumatic stress. EMDR is a great therapy technique for people who want to alleviate the effects of trauma but may not want to talk about the specifics of what happened to them. With EMDR, the sharing can be limited. Such a great option!

Intrusive thoughts. Anxiety attacks. Poor sleep. Traumatic experiences can haunt people. And many struggle to move on, even through a range of therapies. But for some, one therapy using eye movement is helping turn past traumas into experiences to learn from — and heal.

GPB’s Ellen Eldridge reports at the link in GPB’s bio.
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#PTSD #posttraumaticstressdisorder #gpbnews

Notes to Self: It’s okay to feel uncomfortable.

Notes to Self:

It’s okay to feel uncomfortable.

Wanting others to be happy does not mean it’s my job to make them happy.

I’m allowed to be myself.

I can say “no”.

It’s okay if I still have unhelpful thoughts that I continue to challenge.

My boundaries are important.

I’m worthy of love.

My worth is not measured by what I do for others.

I need time to heal, and that’s okay.

#notestoself #affirmations #boundaries #itsoktosayno #iamenough #iamworthy #timetoheal #selfcare #selflove

Grief has a way of popping in unannounced, even on

Grief has a way of popping in unannounced, even on special occasions. It shows us we can carry sadness and find joy, all at the same time.

Today would’ve been my mom’s and dad’s 49th anniversary. Finding joy in the sadness is easier some years than others, and that’s okay. I hope you find a way of expressing your grief in a way that honors your loved one and ultimately brings you comfort. ❤️‍🩹

#grief #sadness #joy #hope

Our feelings change minute by minute, second by se

Our feelings change minute by minute, second by second. If you’ve practiced self observation you’ll know this.

Here’s an example:

You’ve made a really hard decision to speak a truth to someone. Right afterwards you feel terrified. Sitting alone at home, you start to feel confident. yes! I did it. About an hour later, you’re in the kitchen and you have feeling of regret or shame. “Was I too harsh?” “Why did I say it like that?” “I think I made the wrong decision.” By bedtime you’re neutral. You don’t feel great about it, but you don’t feel awful either.

Feelings change. Throughout a single day we can feel countless different things. And, just because we feel something doesn’t always mean it’s true. For example, we might feel guilty or like we’re selfish for setting a boundary. In reality, we made a healthy choice.

This is why it’s important to learn how to *observe* our emotions. How to let them come and go. How to not react to them, but instead make CONSCIOUS CHOICES in alignment without values.

When we make conscious choices in alignment with who we want to be in this world—we create self confidence.

We jump off the emotional roller coaster, the up-and downs of letting temporary feelings guide our permanent choices.

Credit to @the.holistic.psychologist

#mentalhealth

I love this! The subjective units of distress scal

I love this! The subjective units of distress scale (0-10 SUDs), pup edition!

Credit to @idratherbewithmydog

#windowoftolerance #subjectiveunitsofdistress #mentalhealth #distresstolerance

Take a few moments to focus on your breath. Inhale

Take a few moments to focus on your breath. Inhale deeply through your nose for 4 counts, hold for 7 and exhale through pursed lips for 8. This simple, mindful practice can bring a renewed sense of calm & peace and has the added benefit of strengthening our vagal tone, which helps us access our rest and digest state. 💚 #breathein #mindfulness #meditation #calm #breathingexercizes #478breathing #vagusnerve #windowoftolerance #nature #creek #rest #relax

Having (and expressing) needs doesn’t mean you a

Having (and expressing) needs doesn’t mean you are needy. It means you are human. ❤️

A little OutKast wisdom for another dreary day. Th

A little OutKast wisdom for another dreary day. There are many things I can’t control, but I can control my perceptions of, interpretations of, and reactions to them.
Looking back at my interpretation of it being a dreary day, I can also acknowledge that I’m able to get a lot of reading done while not feeling like I’m missing out on anything going on outside. This makes me feel less bored and more optimistic about my day.

#mentalhealth #perception #interpretation

Repost from @gretchnevans

Repost from @gretchnevans

You are not your emotions - You are WITH them. Wh

You are not your emotions - You are WITH them.

When feeling strong emotions, it can be helpful to remind ourselves that we are not the emotion we are feeling. I am not sad, but I am with sadness. Or, I may have sadness, but that doesn’t mean sadness makes up the entirety of my being. I’ve said so many times, we are complex creatures capable of experiencing many different emotions at the same time, even opposing ones! Reminding ourselves of this can help us not feel overwhelmed by any one emotion. We can make room to experience other emotions, too. “What else am I feeling?” Or, “Is there a more neutral feeling I can identify so I’m not overwhelmed by the one that feels the loudest right now?”

#anxiety #mentalhealth #mentalhealthawareness #trauma

It’s a unique and wonderful feeling being in a r

It’s a unique and wonderful feeling being in a room full of psychotherapists - and
Alanis Morissette!

Lisa Ferentz (who initially piqued my interest in IFS years ago), Janina Fisher, Bessel van der Kolk, Richard Schwartz, Alanis Morissette with Richard Schwartz, Nedra Glover Tawwab (who had such a crowd waiting to talk with her that I missed my chance to chat so I could get to my next workshop on time), Kate Chard (who made me a believer in CPT), Lori Gottlieb & Guy Winch taping their podcast with us, and Jamie Marich (who has taught me a lot about dissociation and ongoing EMDR research)

#psychnetworker

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