HOPE+WELLNESS BLOG
little snippets and advice for
everyday challenges many people share
Self Kindness: Why it Matters & How to Cultivate It
No one is perfect, and no one’s job is to be perfect. When you make choices it’s important to know there are no right or wrong choices–there are choices that align with your goals and values and ones that don’t, but you always have an opportunity to make a new choice if one turns out not to match the life you’re trying to build. Self kindness is the first step to being okay with this process.
What is self kindness?
How do you treat yourself? How do you talk to and about yourself?
Kindness is a common value, and we can often easily see why others deserve kindness, while simultaneously struggling to give it to ourselves. But without extending that kindness to ourselves, it’s incomplete–and it makes it harder for us to have kindness and patience for others, when over and over again we bully ourselves down.
Refusal of self kindness can be a sort of survival technique–if you have a history of being emotionally neglected or abused, being mean to yourself first may have been your route to survival. Once you’re out of an environment where that protects you, however, it begins to erode rather than strengthen your emotional safety and connection to others.
When do we need to practice it?
Sometimes we make mistakes that we beat ourselves up for to no end. The voice in our head gets louder and louder and just won't stop.
Why did you think that was a good idea? How could you have been so selfish? Why are you always messing up? Why can’t you do anything right? You just make everything worse!
Instead of motivating us to “be better” these thoughts mostly just lead to feelings of guilt, shame, and depression. They’re self reinforcing thoughts, because each time we make a mistake we punish ourselves for it as though it is the worst thing we could ever do–which only makes us more afraid to make a mistake, and more critical of ourselves when we do.
Why does practicing self kindness matter?
No one is perfect, and no one’s job is to be perfect. When you make choices it’s important to know there are no right or wrong choices–there are choices that align with your goals and values and ones that don’t, but you always have an opportunity to make a new choice if one turns out not to match the life you’re trying to build. Self kindness is the first step to being okay with this process.
Learning how to turn to self kindness in moments of distress is a practice, and something that will take time to cultivate. Here are 3 ways to start:
Practice mindfulness.
Mindfulness is being aware of the present moment, non-judgmentally, and with acceptance. Mindfulness is a powerful way to cultivate kindness and self-compassion because it helps you realize that you’re not your thoughts. Instead, you are the person observing your thoughts. You are the observer. The harsh self-critical thoughts are just that — thoughts — and not necessarily true. Moreover, mindfulness helps increase calm and reduce suffering and stress.
Practice Loving Kindness
As you meditate, send feelings of loving kindness toward yourself and for your loved ones, friends, or others. To do this, in your mind you can try reciting loving and kind wishes to yourself or others in your life. For example, you could say, “May I experience peace today, and greater awareness of the goodness of others.” “May I practice gratitude and take time to slowly enjoy my day.” You can also think of what you would say to a small child or a friend, and say them to yourself. For example, “You’ve been through a lot this past year. It’s okay if you’re feeling down. I’m here for you. I love you.” Practice this for at least one minute each day and slowly you’ll feel more compassion and connectedness.
Allow yourself to be vulnerable.
Know that it’s okay to be human and to be imperfect. Actually, there is no one in this world who is perfect and we are all flawed and in this together. Know that there is a beauty in imperfection and vulnerability and in our humanity that is far greater than any perfection. Vulnerability not only increases our connectedness with others, but it allows us to see others and ourselves with softer, kinder eyes. Not eyes of harshness or judgment, but of love and humanity.
The process of becoming the people we are fully meant to be and toward being kinder and more compassionate and loving to ourselves is a lifelong journey. It isn’t easy, but it’s worth it. These three tips help provide a beginning point, but it can help to work with a supportive therapist to provide a safe space to work through some of these difficult emotions toward greater health and wholeness.
Need help practicing self kindness? Try using these affirmations. If you’re looking for more support to change your mindset, our clinicians can help you on the journey to being kinder to yourself.
3 Ways to Build Trust With Your Body
For many of us, it’s a habit to tune out what our bodies are telling us. It will take time and practice to learn how to tune back in. If you’re working on rebuilding the trust you have with your body, here are 3 things to try.
Do you trust your body?
Body trust might not be something that you’ve ever considered much before. It might seem like a strange concept, but working toward trusting your body can be helpful with self-image, confidence, and self-compassion.
When we’re born, we know to trust our bodies. When a baby is hungry, they don’t question the hunger cues they’re feeling. They just feel hungry and cry for food. When that baby gets older, though, they might not be as able to tune in to what their body is telling them to determine that they’re hungry. Why is that?
Over time, they began to question the trust they have in their body and their trust in themselves to listen to and care for it.
Body trust is the concept of feeling connected and compassionate toward your body, and trusting its innate wisdom. Our bodies know a lot more about what they need than we think. Our bodies send us messages all of the time, but it’s often tricky to pick up on them when you’ve grown up learning how to tune them out.
The Center of Body Trust has a great explanation: “You were born with an inherent trust for your body. Somewhere along the way you became disconnected from that way of knowing. Body Trust is disrupted by many things including and not limited to trauma, oppression, illness, and social constructs of gender, race, sexuality, beauty, health, and weight. Body Trust is an invitation to return to a relationship with your body and yourself that you want to be in for your lifetime—flexible, compassionate and connected.”
It might seem a little odd to have a term for what is essentially just listening to your body, but it’s necessary for many reasons. As we grow, we become influenced by the culture that we live in. We experience discrimination and oppression in some cases. Many of us experience trauma. These experiences teach us to disconnect from our bodies as a way to fit in, and often to stay safe. For example, someone in a larger body might internalize the message that they can only get help from medical professionals if they ignore their body cues for hunger and rest. To avoid substandard medical care due to anti-fat bias, they work to change their body size.
This is just one example of the ways that we lose trust with our bodies. Any time you have felt that your body isn’t good enough or felt pressure from someone other than yourself to change your body, it reinforces the concept that you can’t trust your body. After a lifetime, it is hard to unlearn.
What does a lack of body trust look like?
You might not even realize the messages that you’ve taken in about bodies throughout your life. There may be cultural messages that you disagree with on an intellectual level but have a hard time disconnecting from for yourself. You’re not alone. It’s hard to disengage from the constant messaging that your body is not good enough and that you can’t trust what it’s telling you.
When you don’t trust your body, you might have a harder time picking up on body cues like hunger or thirst. You might ignore your body’s needs, like needing to take a break, because you feel you should push through.
For many of us, it’s a habit to tune out what our bodies are telling us. It will take time and practice to learn how to tune back in. If you’re working on rebuilding the trust you have with your body, here are 3 things to try:
Notice and appreciate what your body does for you
Lots of us are disconnected from the ways our bodies support us. When we learn how to ignore the messages from our bodies, it makes it harder to appreciate all of the ways our bodies show up for us, day after day. The truth is that there’s probably something you can find to appreciate about your body. Maybe you really appreciate the way your senses allow you to experience the world. Or maybe you really love how your arms allow you to snuggle your pets.
Take some time to tune in and notice what your body does for you. It’s gotten you this far, after all! Chances are, there is something, even if it’s small, that you can find to appreciate about your body. This will take time to learn. It’s taken a lifetime to learn how not to trust your body, and that won’t go away overnight.
To get in the habit of tuning in to what your body is telling you, try doing a body scan. Take a few minutes to close your eyes and mindfully imagine your gaze scanning over each part of your body. Take a pause at each area to listen to what your body needs. Does your body need something to eat or drink? Does your body need a hug or to move around a little? Listening to the messages that you get from your body and meeting your body’s needs will help to reinforce that you can trust each other.
Remind yourself that your body is not the problem
Most of the messages that we get about our bodies being a problem come from people trying to sell us something. If marketers can convince us that it’s our bodies that are the problem, then it’s much easier to sell us a solution. When you notice negative thoughts about your body creeping up, try to remind yourself that there are a lot of people who make a lot of money making you distrust your body. Who is profiting from you feeling this way? It’s probably not you.
All of our bodies are different. They don’t always work the way they should, but that doesn’t mean that you’re doomed to always hate your body. Sometimes feeling positively about your body is not possible, but body neutrality can be helpful in those moments. Your body doesn’t have to be perfect and you don’t need to be its biggest fan. You just need to treat your body with respect, because you’re on the same team.
Treat your body like a friend
Your body is the only body you’re ever going to have. You’re in this together for as long as you’re here, so you might as well treat your body well. Try to connect with it like you would a friend. If a friend expressed a need to you, would you ignore it? Probably not! When you receive information from your body, don’t ignore that either.
It takes time to build trust, so it will take time for you and your body to learn that you can trust each other. When you show up for yourself and consistently listen to the messages that you’re getting from your body, you reinforce the trust you’re building. When you get a cue from your body that you need something to eat and you eat, you teach your body that it can rely on you to meet its needs. Over time, it will become a habit to meet the needs of your body. Being consistent with listening to your body is a powerful way to rebuild body trust.
If you’re looking for support as you rebuild trust with your body, therapy can be a great place to start. Contact us today and our expert clinicians can help.
How to Overcome People Pleasing
Trying to please other people at the expense of your own mental and physical health is a habit that’s hard to break. Overcoming people pleasing takes time, but it is possible.
How to Overcome People Pleasing
Do you consider yourself a people pleaser?
It’s important to treat other people with kindness and respect, but people pleasing goes beyond treating people well. People pleasing is when one person takes on all of the emotional and physical labor of a relationship in order to win the affection of the other person.
Many of us grow up learning how to prioritize others over ourselves. People who might identify as people pleasers are often seen as pleasant and helpful and often get praised for their support, but people pleasing isn’t all positives. It’s mentally and physically draining to ignore your own needs in favor of everyone else’s.
Trying to please other people at the expense of your own mental and physical health is a habit that’s hard to break. Overcoming people pleasing takes time, but it is possible.
Where does people pleasing come from?
People pleasing doesn’t happen for no reason - it’s a source of validation and even purpose for some. It feels good to be needed. Many people who struggle with people pleasing are very self critical and have a negative self-image. Pleasing other people is a way to feel better about themselves and to feel connected to others. Some people might feel like if they’re not always doing things for others, their social network will disappear. It can feel very lonely to feel like your relationships aren’t reciprocal or to feel like you’re being used.
It’s important to note the gendered and racial expectations we have around people pleasing. People pleasing is something that’s often expected of women and minorities, who may feel that they have to focus on others to be respected. Think about the unspoken expectations that many people have - who do we expect to be pleasant? Who do we allow to say no and have boundaries?
People pleasing can also be related to a traumatic response. Some people experience trauma that leads them to adopt a fawning response, which can often include people pleasing as a strategy to protect themselves. Some children learn that they can get attention or positive reactions from their caregivers by
Are you not sure if you’re a people pleaser? Do you tend to:
Ignore your own boundaries?
Be preoccupied with what others think of you?
Feel like you can’t express your feelings when you’re upset?
Say yes to plans or requests when you really don’t want to?
Expect yourself to smooth over conflict?
Spend more time on everyone except yourself?
If any of these feel familiar to you, you might be dealing with people pleasing. When people pleasing is a habit, it can leave you feeling drained and resentful of the people around you because no one is giving you the same energy that you’re giving them. It takes time, practice, and self-compassion to overcome people pleasing, but it is possible.
Here are some ways to overcome people pleasing:
Take your time
When people pleasing is a habit, it takes time to learn how to respond in a new way. It’s helpful to intentionally slow down and avoid agreeing to things that don’t work for you. When someone requests something of you, ask for time to decide. Have a few go to responses ready to go so that you can rattle them off instead of feeling tempted or pressured to agree. Here are some phrases to try:
“Thanks for thinking of me! I’ll check my calendar and get back to you.”
“I’ll let you know!”
“I’m not sure if I’ll be able to, but I’ll text you later to confirm.”
Feel your feelings
People pleasing is a coping skill, and it can be a great way to distract yourself from feeling your feelings. Unfortunately, feelings need to be felt. When we ignore our feelings, they don’t actually go away. Eventually those feelings will need to be felt, and when you push them down for long enough, the resulting feeling explosion can be very distressing.
Even though it’s painful sometimes, allowing yourself to feel your feelings can help you learn how to sit with them and the urge to please others as a distraction. With practice, you’ll learn that just as feelings come, they will pass too. Try to think of them like waves on the beach. Sometimes a wave is tiny and sometimes it’s massive, but either way, it always recedes. When a painful feeling comes up, try repeating to yourself that it won’t last forever. The feeling came, so it will go.
Think about and communicate your boundaries
Recovering from people pleasing means setting and maintaining boundaries that work for you. It can feel impossible to set boundaries when you haven’t in the past, but try to sit with that feeling of discomfort. That’s a big sign that you actually really need boundaries! Everyone has boundaries, and you’re allowed to have them too.
Try to think about the things that are draining you the most. Is it stressful to say yes to plans that you don’t actually want? Is it exhausting to deal with everyone else’s emotions and get no support of your own? It will be easier to set up boundaries that feel supportive if you can pinpoint exactly what is causing your distress.
Remember, boundaries are about you, not about the other person. Boundaries aren’t about trying to change someone’s behavior, they’re about how you will respond in certain situations. If someone crosses your boundary, then you will do X. For example, if your boundary is that you don’t want to hear comments from your family about your weight, your boundary could be “If you make comments about my weight, I will hang up the phone or otherwise leave the conversation.”
Take baby steps
You don’t need to shift from people pleasing to having completely rigid boundaries overnight. Try starting with small boundaries you can practice with. They will both feel easier to enforce and successfully setting and enforcing a boundary can give you the confidence to keep going.
There’s nothing wrong with being protective of your mental health, and getting a few small victories under your belt can be really motivating to keep going.
Be very nice to yourself
Setting boundaries and working on overcoming people pleasing can sometimes feel like you’re not being kind or that you’re selfish. When those thoughts come up, remind yourself that it’s not selfish to prioritize yourself. It actually helps you be more sustainably supportive to others, because you’re not forced to give from an empty cup. As you practice setting up boundaries and feeling your feelings, give yourself lots and lots of self compassion. Try to be as nice to yourself as you’d be to your best friend, or to a child.
When you notice self talk, try to be kind to yourself and not judge yourself for feeling this way. When it comes up, say “It makes sense that I would feel that way, but what this inner voice is saying is not true.” and then try to move on instead of getting caught up in what your inner self is saying.
Are you stuck in a people pleasing cycle? Working with a therapist can give you a safe space to explore being a people pleaser without judgment and find new ways to cope that actually work for you. Send us a message today to get started!
3 Tips for Working Through Shame
Shame is an emotion that we all feel, but we pretty much all hate to talk about. That’s because shame is designed to make you feel like there’s something wrong with you. Of course you wouldn’t want to talk about that! You aren’t doomed to be stuck in a shame spiral forever. Here are 3 ways to start working through shame.
3 Tips for Working Through Shame
You know what feels absolutely terrible?
Shame.
Shame is an emotion that we all feel, but we pretty much all hate to talk about. That’s because shame is designed to make you feel like there’s something wrong with you. Of course you wouldn’t want to talk about that!
What is shame?
We all feel shame, but what is it? Shame is “a self-conscious emotion arising from the sense that something is fundamentally wrong about oneself.” Shame makes us feel bad about ourselves. It tells us that we are unloveable, unlikeable, and not good enough.
Unlike guilt, which is based on something you did or didn’t do, shame comes from the belief that there is something wrong with you. We aren’t born feeling shame, but we learn it based on our surroundings. Shame can be learned from experiences with others and from the culture we grow up in. Some psychologists believe that we developed shame as an emotion because we’re social animals. Without shame, some people might not follow laws or cultural norms. While sometimes shame is helpful, it can often spiral out of control.
Why does shame feel so uncomfortable?
Shame is what’s known as a negative emotion, which are unhappy or unpleasant emotions such as fear, anger, or sadness. Negative emotions are tough for us to process because they make us feel discomfort, so we do what we can to avoid them. Shame in particular is hard to deal with because it impacts how you feel about yourself. Shame can play on all of your insecurities and fears and leave you feeling worthless.
Shame is a terrible feeling, and the way people try to get rid of that terrible feeling varies. Shame can lead to people working to become perfect, even though perfectionism can be damaging. Some people’s shame leads them to spend less time with others, out of fear of being judged or ridiculed. Others react to shame with anger, violence, or defensiveness. Some people try to avoid the pain of shame by using substances or harming themselves.
You aren’t doomed to be stuck in a shame spiral forever. Here are 3 ways to start working through shame:
Notice it as it comes up
It’s tempting to avoid shame. You might even do it without realizing! Letting it slip by unnoticed lets it grow, though, so it’s helpful to nip it in the bud when you can. It might take some time to feel like you’re prepared to face your shame head on, but when you start to notice that little shame voice in your head, it’s easier to stop it. You can’t do something about it if you don’t know it’s there!
It can be painful to notice all the different ways you feel shame. Some people give that little shame voice a name to make it easier to point out when it’s talking. Using a silly name works great here, because it can take some of the emotional sting out of shame. That way, when you hear that voice of shame in your head, you can just remind yourself, “There goes Shamey Shirley again,” instead of feeling badly about yourself.
It might also be helpful to notice how shame feels in your body to get into the habit of noticing when it pops up. What does it feel like, physically, when you feel shame? Is there a tightness in your stomach? A lump in your throat? Tension in your muscles? When you notice what shame feels like in your body, it can be easier to recognize that it is present.
Talk about it out loud
Shame thrives on secrecy. When we keep our feelings of shame to ourselves, it lets them grow and multiply until they get out of control. It can be excruciatingly vulnerable to talk to someone about the things that you’re ashamed of, but speaking it out loud can take away some of the power it has over you.
Sometimes just saying something out loud is enough to make you realize that it wasn’t that powerful in the first place. Sharing shame with someone you trust can also help you realize that you’re not the only person who feels this way.
Since shame, at its core, is about feeling like there’s something wrong with you, it can feel like you’re admitting there’s something wrong with you when you talk about shame. Remember that just by talking to someone about shame, you’re being incredibly brave. Shame often leads us to avoid other people and to keep things to ourselves because we don’t want to be judged or we worry other people will know that there’s something wrong with us. Going against that instinct to keep shame to yourself is hard to do, but so powerful.
Be compassionate to yourself
Untangling shame is not going to be done overnight. It took a lifetime to learn the things that you feel ashamed about, so it will take patience to undo that. While you’re working on it, be as compassionate to yourself as you possibly can. Shame can make it easy to get carried away with self-loathing, because it plays on all of your deepest insecurities and tells you that you’re a problem. When you notice that happening, interrupt it by being ridiculously kind to yourself.
When you notice those negative shame thoughts coming up, try to interrupt them or reframe them. Are those thoughts actually true, or are they based on negative thought patterns? Try to remind yourself that you’re doing your best. The negative thoughts you have about yourself aren’t all true, and you can look at things from different perspectives when you’re not stuck in shame.
Are you struggling to deal with shame? Working with a therapist can give you a safe space to explore shame without judgment and find new ways to cope that actually work for you. Send us a message today to get started!
3 Tips for Cultivating A More Positive Relationship With Yourself
The word relationship calls to mind our connections with others–with romantic partners, with friends, family members, coworkers, neighbors, etc. But you have a relationship with yourself as well–and it’s the longest relationship you’re ever going to have! That alone makes it worth it to spend intentional time reflecting on your relationship habits and where you want your relationship with yourself to go.
When you think of cultivating positive relationships in your life, do you think about the relationship you have with yourself?
The word relationship calls to mind our connections with others–with romantic partners, with friends, family members, coworkers, neighbors, etc. But you have a relationship with yourself as well–and it’s the longest relationship you’re ever going to have! That alone makes it worth it to spend intentional time reflecting on your relationship habits and where you want your relationship with yourself to go.
We’re pretty familiar with the idea of self care at this point, but an under-discussed component of self care is the ongoing attention your relationship to yourself requires. But our relationship to ourselves touches just about every part of our lives, like:
The way we talk to ourselves daily
The way we’re able to connect with others
The opportunities or healthy risks we take or miss out on
The way we take care of ourselves on a regular basis
The way we’re able to handle setbacks
And while being intentional with our self care habits is a good start when it comes to tending to our self-relationship, there’s more to it than that!
We develop our relationship with ourselves much the same way we develop all early relationships: through watching, observing and learning from the examples given to us by our caregivers. Our self-relationship is influenced both by how we see our caregivers and close peers speak to and about themselves, as well as the way we are treated within the relationships with our caregivers.
When we’re young, we develop what is called an attachment style. There are four main types: anxious attachment, avoidant attachment, disorganized attachment, and secure attachment. Anxious, avoidant, and disorganized attachments are all what are considered insecure attachment styles. A secure attachment is when someone feels secure in their ability to express what they are feeling openly, to foster emotional intimacy, etc. Those who developed secure attachments are more likely to also then be able to cultivate a positive relationship with themselves as well as others, because the building blocks are already there.
What does that mean if you grew up in an environment where there was no emotional safety or closeness? Where you didn’t learn that it was okay to openly express yourself or your needs or address conflict? Does that mean you’re doomed to a negative relationship with yourself forever?
Not at all!
We always have the ability to improve our relationships, especially when it comes to the one we have with ourselves. It just takes some time, intention, and care.
Here are some tips on how to begin to adjust or cultivate a more positive relationship with yourself:
Tip 1: Remember you don’t need to earn basic needs
You need to nourish yourself, hydrate yourself, move your body a little, and get enough rest no matter how you feel about yourself. These things aren’t related to whether you’re productive enough, or nice enough, or liked by enough people, etc. Your body can’t function without food, water, and rest! It’s best to incorporate some sort of gentle movement as well (tips for developing a caring relationship to your body even if you don’t feel love for it here), for both your mental and physical health–but this can be something as simple as putting your favorite song on and dancing around your bedroom for four minutes or taking a leisurely stroll around your neighborhood.
Getting in the habit of meeting these basic needs, even if you don’t feel you “deserve” them, will help to improve both your physical and mental health. When we’re properly nourished we’re less easily ruled by intense emotions, we’re able to tolerate a bit more distress (small things don’t set us off) and our ability to be compassionate for others and ourselves increases when our bodies are properly taken care of.
Tip 2: Redirect negative self talk
Negative self talk is a difficult habit to break. Ideally, it would be wonderful if you only ever thought lovely things about yourself–but that’s also a lot of pressure to put on yourself. We all get in bad moods sometimes, and sometimes our minds put thoughts out before we’re able to realize it’s not actually what we truly believe! So, while working on the practice of reducing negative self talk, it can be helpful to learn to stop and redirect negative thoughts as they happen.
For example: Let’s say you make a mistake on something at work, and your first thought is “I am so stupid, I’m going to get fired any day, everyone here hates me.” While your brain might jump there first, if you take a moment to investigate the thought, you will find there isn’t actually any evidence to back it up. People make mistakes all of the time, so anyone can experience that at work. One mistake doesn’t put you on the chopping block, and there’s no evidence that anyone hates you! So what can you do? Take that real “evidence” and redirect that thought to something more positive, or even neutral. It goes from “I am so stupid” to “I know what I need to fix, so I can take care of this and move on.”
Tip 3: Don’t forget your inner child
A great way to cultivate a positive relationship with yourself is to start with your inner child! If you are carrying wounds from your childhood, they can be influencing the way you view yourself, connect to others, etc. Taking time to connect with the needs, wants, and joys of your inner child is a wonderful way to be intentional about both getting to know yourself, and tending to your inner self-relationship.
If you’re looking for more support as you develop a more positive relationship with yourself, a therapist can help suggest skills that fit your needs. Contact us today!
4 Ways to Cope with Being Disliked
Whether we like it or not, it’s impossible to be liked by everyone. People are too different for everyone to get along all the time, so at some point we are all going to have to deal with being disliked.
4 Ways to Cope with Being Disliked
Whether we like it or not, it’s impossible to be liked by everyone. People are too different for everyone to get along all the time, so at some point we are all going to have to deal with being disliked.
One thing we don’t talk a lot about as a culture is being okay with being disliked. It often feels painful or shocking to realize that someone doesn’t like you, mostly because the default expectation is that people will like us. When you know that someone doesn’t like you, it can be confusing to deal with them in a way that doesn’t leave you frustrated or questioning your self worth.
There are lots of reasons why people dislike other people.
There are some sources of dislike, like racism or homophobia, that are never excusable. You don’t have to try to convince yourself that it’s okay or reasonable for someone to dislike you because of who you are as a person. The kind of dislike that we’re talking about in this post is the kind that we all feel from time to time.
There are some people who you just won’t get along with. You might dislike someone because your personalities don’t mesh well together, or because they were a jerk to you the last time you saw them. There are lots of reasons why people sometimes don’t get along, and learning how to deal with the discomfort that comes with that can help you in uncomfortable situations in the future.
Here’s the thing: no one on earth is liked by everyone.
It’s impossible! We all bring our own baggage to our interactions, and that is bound to cause tension or clashes at some point. It is possible to cope when someone dislikes you and learn how not to take it personally.
Here are 4 suggestions for ways to deal with being disliked by others. See if any of these feel supportive for you!
Accept that no one is universally liked
Expecting to be liked by everyone you meet is really just setting yourself up to fail. In reality no one is universally liked, and the pain of trying to be liked by everyone and failing can take its toll on how you feel about yourself and how you interact with other people.
Sometimes people just don’t get along, and it’s okay to accept that. Acceptance can be freeing in many situations, especially when you’re working on being okay with being disliked. In this instance, accepting that not everyone will like you doesn’t mean that you approve of being disliked or that you agree with why someone dislikes you. It just means that you don’t have to focus any of your precious energy on fighting against reality.
Pleasing everyone is simply out of your control. There’s always going to be someone who has a different opinion, so you might as well devote the time and energy you have to pleasing yourself, which you have more control over.
Know that it’s probably not personal
It might feel really personal when someone doesn’t like you, but often it says more about them than it does about you. Sometimes it’s tough to remember that while you see things from your point of view, not everything is about you. People react in all sorts of ways that have nothing to do with you but stem from their environment, their trauma history, their beliefs, their personality, and even from instinct.
We often cast ourselves as the main character in our lives, because that’s how it feels! When we all feel that we’re the main character though, it can cause tension because we feel like everything has to be about us and relate to us in some way. That’s not always the case. Some things are simply not about you.
It can be tricky to resist the urge to assume everything is about you when you’re thinking about how other people interact with you. It takes practice to remember that everyone is out there doing their own stuff for their own reasons, and it probably has nothing to do with you. In general it’s helpful to try to see things from another point of view, which is part of why working with a therapist can be so powerful.
Ask yourself – Do you like everyone?
Being unliked by some people doesn’t make you unlikable as a whole. It’s tempting to be defensive when someone doesn’t like you, but remember that you don’t like everyone, either. There are always going to be people who you don’t see eye to eye with, who make you feel frustrated or angry, and who you don’t like to deal with. There are even times when you just strongly dislike someone and can’t put your finger on why. We’ve all been there!
Keep in mind that if everybody liked everybody, it wouldn’t be so special when we connect with someone we care about. Also if that were true, everyone would be the same, which would be boring. Just as you have preferences about people, people will have preferences about you.
The next time you feel like someone dislikes you, remember that there are people you dislike too. We all do it, and it’s not always personal. Remind yourself that it’s okay to not like everyone, and it’s okay to be disliked.
Remind yourself what makes you likable
One reason it feels painful to have someone dislike you is because it can make you question whether you’re likable at all. It’s tempting to jump right to assuming that just because one person doesn’t like you, no one could possibly like you and there is nothing likable about you.
Taking a pause before you jump to that conclusion can help you remember what is actually true.
What do you like about yourself? What do other people like about you? Reminding yourself of the things that people do like about you can help you feel less insecure when someone doesn’t like you. Are there things that you are proud of or admire about yourself? Do people compliment you about things? Maybe keep a list of what you like about yourself on your phone or in your journal to refer back to in moments of doubt.
You could even keep a file of things you like about yourself on your computer or other device to look at when you feel that you’re not likable. Save screenshots of nice messages from people you care about, pictures that make you feel good about yourself, and other things you’re proud of to remind yourself that you are likable, even if you’re not liked by this one person.
It’s not easy to deal with being disliked, and it can bring up a lot of uncomfortable feelings. If you’re looking for more support as you work through uncomfortable or painful emotions, a therapist can give you a safe space to explore and build new coping skills. Get in touch with our office today to book an appointment.
What Internalized Messages Do Your Still Believe About Yourself?
An internalized message is something we believe, unconsciously about ourselves. These messages and beliefs don’t come from within ourselves–while they may feel like undeniable qualities about ourselves, these internalized messages actually came from outside influences. They are the result of how we, as children, are able to interpret and understand the world around us, and the way we’re expected to behave in relationships.
What’s an internalized message?
An internalized message is something we believe, unconsciously about ourselves. These messages and beliefs don’t come from within ourselves–while they may feel like undeniable qualities about ourselves, these internalized messages actually came from outside influences. They are the result of how we, as children, are able to interpret and understand the world around us, and the way we’re expected to behave in relationships.
These messages then become core parts of our self view, how we’re unconsciously able to connect with and relate to others, how we navigate social situations and relationships, etc. These messages, when they aren’t explored and questioned, can muddle our true beliefs about ourselves, and lead us to believe we are less lovable,safe, and valued than we really are.
So where do these internalized messages come from?
The internalized messages we have ourselves come from the foundational relationships in our lives.These would be our parents, guardians, other family members, early childhood friends, authority figures (teachees, church leaders,) etc.
As we grow older and can understand our own and others complexities, we can start to see that while these messages came from influential people in your life, they are not always trying to communicate the message you’re understanding. What may be a normal exchange for an adult can be a foundational building block for a child. If your needs were neglected by your parents–even without malicious intent, but perhaps because of less fortunate circumstances–there’s a part of your brain as a child that takes that information and tries to understand it with what it knows. So it’s entirely possible that those negative beliefs you have about yourself are coming from that inner part of yourself that is still a child, asking for their needs to be met.
For example: take this story, where a man internalized a fear of abandonment after his family took in a series of rescue dogs until they found “the one” that was right for their family. This series of events–while not intentionally–taught that young boy that it wasn’t safe to make quick connections with others or try to bond with them before they proved they would stick around. This of course wasn’t the family’s intention, and there were probably many factors that went into the constant shifting of the family-pet dynamic, but it’s a belief that boy learned and carried with him into adulthood because it was how he was able to understand and get through the circumstances he found himself in.
What are common internalized messages we have about ourselves?
Unfortunately, when we internalize these messages about ourselves, we often fixate on negative messages. Things like:
Everyone is going to leave me
I need to constantly prove my value so people will want to keep me around
If I say the wrong thing, someone may stop loving me
My body deserves to be punished/I should feel shame for my body
People will only love me if I can do something for them
So how can we begin to question/challenge those internalized messages?
The first step is recognition. What is it you’re believing about yourself right now? Can you identify what the message is?
From there, what is it about this moment that is making that message come up for you? Is there any evidence to support that the thought is true? (Ex. Is it really true that if you say the wrong thing, someone will stop loving you? Has the person you’re nervous about talking to given you any indication that this is true? Or is this a fear coming from somewhere else?
If it’s coming from somewhere else, can you identify where that place is? Think on the feeling, what memories come up with it? Does the feeling you’re having right now remind you of a moment in your childhood? When is the first time you remember having this feeling?
The next step is to take that information and use it to challenge that feeling or belief or message whenever it comes up. Ask yourself:
Is there any information at this moment to support this negative belief I’m having about myself?
Or is there a moment from my youth that made a “wound” that is being re-opened in this moment?
It can be helpful to have a regular reflection process for moments like this, so you get into the habit of questioning those negative beliefs when they pop up.
Below are 8 journal prompts to help you explore and challenge the internalized messages you still have about yourself:
What beliefs do I have about myself?
For each of those, what is the earliest memory of that belief?
What feeling did it bring up as a child? How have those feelings translated into my adulthood?
What about this moment is pulling up that belief?
When is the first time I felt like this?
What did I need in that moment that I didn’t get?
Is there any evidence that my needs will be ignored or overlooked now?
Is there any evidence that this negative belief I have about myself is true in this new situation?
If you’re looking for support as you work on challenging those negative internalized beliefs, therapy can be a great place to start. Contact us today and our expert clinicians can help.
Can I Have a Healthy Relationship with My Body Without Loving It?
Living with chronic pain doesn’t mean you don’t deserve an emotionally healthy relationship with your body, even if that can’t be one filled with love.
If you suffer from chronic pain, the idea of body positivity might feel like asking a lot.
It can be hard to love something that causes you severe amounts of physical pain, not to mention the emotional pain that can come with that sort of prolonged discomfort and distress. So if you’re someone who manages chronic pain, and you find yourself rolling your eyes a bit at the idea of body positivity–I get it! It’s okay and you’re definitely not alone.
But living with chronic pain doesn’t mean you don’t deserve an emotionally healthy relationship with your body, even if that can’t be one filled with love. While it would be wonderful to get to a point where your relationship with your body is a loving one, it’s possible to have an emotionally healthy relationship, even a caring relationship, without love. Think of human social relationships–you might not love your coworker or your neighbor or your barista, but you’re likely able to at least provide them the respect and dignity they deserve, and possibly even have a positive, friendly relationship with them. You care about not being rude to them, you don’t think they are unreasonable for having boundaries, and you probably don’t think they’re shameful for asking for what they need!
The same can be true of your body.
The first step to getting to that emotionally healthy relationship with your body is to let go of unrealistic expectations.
Just like with your other relationships, unfair expectations just set everyone involved up for hurt and disappointment. When you expect your friends to read your mind, you’re putting the burden of a role they’re not equipped to manage on their shoulders, and it can never end in positive feelings. The same is true of your body. When you expect your body to be able to do things like:
Operate at 100% every day
Persist through prolonged exertion or labor without breaks
Function without proper nourishment
…You’re putting unrealistic expectations onto your body. No one’s body can really manage those things! And if you experience chronic pain or chronic illness of some kind, your limits are going to feel even more rigid. But it’s important for you to figure out what it is your body can reasonably handle on a given day so you can make sure you’re not asking too much of it.
Take stock of your limits, of what different things cost you in terms of energy, pain, emotional regulation, etc.
When you take time to notice the effect different activities or situations have on you, your body, the severity of your symptoms, etc., you’re able to better respond to those effects, preemptively plan for how you will manage an increase of symptoms, or set limits on those things. When making plans, remember to keep those limits and boundaries in mind and to be respectful of your relationship with your body. If you push it past those limits, the lack of care you show to your body’s needs will show up in that relationship through worsening pain, increased symptoms, etc.
Remember healthy relationships are reciprocal
It’s okay if there’s a lack of love between you and your body sometimes. Not every relationship needs constant love and affection to be healthy. They do however need respect and reciprocity–which means however you treat your body is how you can expect your body to treat you.Instead of punishing your body for its needs and limits, try to respect them. Because when you punish your body, it will only turn that punishment back on you for neglecting its needs, whether that’s through increased pain or flare up of symptoms, or getting sick in some other fashion. When you notice your body’s cues and tend to them, you’re showing your body respect and care. This in turn gives you a cared for place to live and exist.
If you’re looking for support as you heal your relationship to your body, therapy can be a great place to start. Contact us today and our expert clinicians can help.
4 Ways To Widen Your Window Of Tolerance
Do you ever feel like you have a hard time coping with the ups and downs of life?
Learning more about your window of tolerance (WoT) and how to widen it can help you feel more capable of coping with what comes your way, no matter what it is.
4 Ways To Widen Your Window Of Tolerance
Do you ever feel like you have a hard time coping with the ups and downs of life?
Learning more about your window of tolerance (WoT) and how to widen it can help you feel more capable of coping with what comes your way, no matter what it is.
What is a window of tolerance?
To recap from our blog post a few weeks ago, it’s “the window where you are able to regulate your emotions and stay grounded in the present is called your window of tolerance. In this zone, you experience a balance of hyperarousal and hypoarousal. You’re right in the sweet spot where you’re able to react rationally, regulate your emotions, and cope with what’s going on.”
Your window of tolerance is the zone where you feel most like yourself. Some call it “Wise Mind”. This zone isn’t set in stone for your whole life. There are things that happen that can narrow your window of tolerance, like attachment wounds, trauma, or abuse. It’s also possible to widen your window of tolerance, and expand your ability to regulate your emotions.
How does your Window of Tolerance affect you?
When you’re in your window of tolerance, you feel grounded, calm, and capable of accessing your intuition and rational mind. You can be outside of your window of tolerance in two ways: hyperarousal and hypoarousal. When you’re hyperaroused, you might feel anxious, jittery, hypervigilant, or high energy. On the other hand, when you’re hypoaroused, you might feel numb, depressed, frozen, or ashamed.
It’s uncomfortable to be in these states of extreme stress for a long time. Your body isn’t meant to constantly be in fight, fight, freeze, or fawn mode. Physiologically, it’s not beneficial to be flooded with stress hormones all the time or to be so numb that you dissociate. When your mental state seems like it runs away without your permission, it can feel like you’re out of control, even if you’re not doing it on purpose.
Everyone’s window of what they can tolerate is different. We’re all born differently, first of all, and so some people are just naturally able to tolerate more than others. Adverse experiences, like trauma, abuse, or neglect, also have an impact on our window of tolerance. If your window of tolerance isn’t as wide as you’d like it to be, remember that it’s not your fault. Your body and brain are doing their best to protect you, even if it’s leading to more distress down the line. The first step is noticing what’s going on, so give yourself some credit for learning more about this topic.
Why widen your Window of Tolerance at all?
Widening your window of tolerance helps with emotional regulation. When you have a hard time tolerating emotions, emotional regulation is a ton of work. When you learn how to work within your window of tolerance and expand it, you’ll find it easier to return to a baseline that’s calm, rational, and capable. Increasing your window of tolerance also increases your resilience and reduces feelings of shame. It’s uncomfortable to feel emotionally dysregulated, and feeling out of control of yourself can lead to shame.
Learning how to soothe yourself back into your window of tolerance teaches you that you’re more capable than you think.
Learning where your window of tolerance is gives you more information about yourself. It can be tricky to look at your own thoughts, feelings, and behaviors without judgment sometimes. When you understand more about where your window of tolerance is, you’ll be able to have a deeper understanding of why you do the things you do. You can look with curiosity instead of judgment when new intense emotions come up.
It’s beneficial to work on widening your window of tolerance. Here are 4 ways to practice: .
Notice when you’re outside your window
The first step to widening your WoT is to notice when you are outside of it. It’s helpful to learn specifically what it feels like to you to be outside your window, whether you’re hyperaroused or hypoaroused. Being able to spot when you’re moving away from your window will help you intervene more effectively so you can get back to your regulated self. Keep track of a few tell-tale signs that you’re outside your window. Maybe you notice your breathing picks up or you feel tension in your stomach. Maybe you start to feel numb or disconnected from yourself. Understanding your own patterns will help you figure out what to do next.
Once you’ve spotted that you’re outside of your window of tolerance, you can use your skills to return there. It’s helpful to have a number of coping skills to choose from so if one isn’t working or you feel you need more support you have options. Working with a therapist can help you learn and practice coping skills that will support you in returning to your baseline instead of fight or flight.
Practice mindfulness
When you’re outside your WoT, it can feel like your brain is running away from you, either all fired up or off to shut down. Either way, when you’re outside of your window of tolerance, you’re often not focused on the present moment. Other things get in the way, and it can take a conscious choice to return back to the present moment.
A powerful way to move back to your window of tolerance is to practice mindfulness. This can be a grounding practice, deep breathing, meditation, movement - anything that moves your thoughts away from the stress and toward what is happening in the present moment.
Let yourself be uncomfortable
It doesn’t feel good to be outside your window of tolerance. Our brains don’t like to be uncomfortable, so often they will do anything to distract us from the discomfort. However, to widen your window of tolerance, you’ll need to practice being comfortable with being uncomfortable.
It can be hard to remember that all feelings are temporary when you’re in the middle of an intense emotional reaction. Try to remind yourself that what you’re feeling will pass. It might be helpful to remind yourself that you have coping skills that you can use to help you feel better when you’re done with the uncomfortable feeling. The more practice you give yourself with these painful feelings, the more you will see that you are able to cope more effectively than you think.
Be a safe place for yourself
When you’ve lived for so long in a state of stress or arousal, it can feel like everything, including your own thoughts, is unsafe. Do what you can to suspend judgment for yourself. It’s no fun being judged, especially by yourself. When you practice self compassion, you show yourself that you’re safe. Your brain is really smart - it picks up on what your beliefs about yourself are, even if they’re unconscious. Think about it - do you respond well to harsh criticism, threats, and insults? Probably not. It’s way more motivating to be curious and compassionate about where you’re coming from.
Are you looking for more ways to widen your window of tolerance? Working with a therapist can give you more ways to regulate your emotions and feel like your old self again. Get in touch with our office today to set up an appointment!
5 Ideas for Starting a Self-Development Practice
Wanting to improve doesn’t mean you didn’t like who you were before. It can mean that you want to give yourself new experiences, you believe in your abilities, or even that someone inspired you to do things differently. Whatever your reasons, There are some simple steps you can take to start a self-development practice.
5 Ideas for Starting a Self-Development Practice
Are you someone who likes to improve yourself?
We all like to think that we’re the best versions of ourselves. Life is full of lessons, and as humans we’re always learning and changing. What was important to you 6 years ago is probably different from what was important to you 6 months ago. Our values shift, we gain more experiences in the world, and we learn more about ourselves along the way. Change happens naturally, but there are also times when people actively seek out changes in their lives in a self-development practice.
Life would be pretty boring if everything stayed the same forever. Wanting to work on self-development or improve yourself doesn’t mean that you’re not happy with where your life is right now. Sometimes that’s the case for people, but often people decide to work on themselves because they love and value who they are and want the best for themselves.
When going down the road of self-development, it can be tempting to compare yourself to everyone else.
There’s always going to be someone who seems like they’re doing everything better than you - work, family, friends, romance, hobbies. Remember that what you’re seeing is the highlight reel. Most people hide the tricky parts of life on social media, so everything looks super easy and simple. Real life is complicated, and it’s okay. You don’t need to compare yourself to anyone else, even when you’re working on self-development.
To help you avoid the comparison trap, try to keep in mind why you’re working on self-development. What is your goal? Working on yourself can help you:
Learn new things
Have new experiences
Meet new people
Live out your values
Break bad habits
Change the way you relate to people
Work on regulating your emotions
Wanting to improve doesn’t mean you didn’t like who you were before. It can mean that you want to give yourself new experiences, you believe in your abilities, or even that someone inspired you to do things differently. Whatever your reasons, There are some simple steps you can take to start a self-development practice.
Here are 5 suggestions for how you can start a self-development practice for yourself:
Read as much as you can
Making time for reading can be a tall order these days, but reading is a major way to learn new things. With reading, you can experience different points of view, explore new concepts, and give your brain something to do besides endless scrolling. Whether you like to read books, magazines, newspapers, ereaders, articles, or something else, there’s something out there for you. When you spend more time reading, you also have less time to spend on things like social media or a Netflix binge.
Be accountable for harm you cause
We all cause harm. We all make mistakes. That’s a part of life! We don’t all learn how to be accountable for the harm we cause, though. It’s tough to admit to yourself that you hurt someone or caused harm somewhere. Pretending it didn’t happen doesn’t help anyone, though.
When a situation comes up where you don’t react the way you want to, own up to it. Apologize if you need to. Make a plan for how you’re going to prevent it from happening again. It’s hard to do this, but it gets easier with practice. It also gets easier when you remind yourself that even when you cause harm, you are still worthy, valuable, and lovable as a person. Doing harm isn’t great, but it doesn’t negate everything else that you are either. We all cause harm at some point or another, so try to lead with compassion, even for yourself.
Practice self-soothing
Lots of us don’t learn how to make ourselves feel better in effective ways until fairly late in life. We all have moments where we’re in distress, but in those moments it is tough to know what will actually make us feel better. Teaching yourself how to self-soothe is a skill that will pay off over and over.
There are tons of ways to self-soothe. Some people find movement really soothing. Others like to practice grounding techniques or use DBT skills to manage distress. Therapy can help teach you different ways to cope when you’re feeling distressed which you can then take with you into your everyday life and use as needed.
Make time for rest
We all need to rest, and we often don’t make time for it until we’re totally burned out. Sleep makes a huge difference, but sleep isn’t the only type of rest there is. Taking time where you’er truly not doing anything is just as important as getting enough sleep. When you’re not getting enough sleep, your body and brain don’t have the chance to repair themselves and process things. When you don't’ make enough time for rest, you set yourself up for burnout and stress.
Practice self reflection
Part of improving yourself is being honest with yourself when things aren’t working. If there are habits or patterns that are no longer working for you, it can be hard to admit that you need to make a change. However, remaining in denial just means that you’re going to be stuck in the same patterns. It’s okay to be honest with yourself and acknowledge that things aren’t exactly how you want them to be right now. This can also give you a chance to explore
Are you looking for more ways to improve yourself? Working with a therapist can help you learn more about yourself and your patterns so you can make changes if you want to. Get in touch with our office today to get started.
Hope+Wellness is a mental health practice specializing in the treatment of depression, mood, stress, and anxiety in kids, teens, and adults. This is a blog about living well and finding meaning and purpose in the face of difficult challenges. This is a blog about finding hope.
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- Aug 16, 2022 How Well Can You Predict What Will Make You Happy? Aug 16, 2022
- Aug 8, 2022 What is a Trauma Response? Aug 8, 2022
- Aug 1, 2022 4 Ways to Practice Accountability in Your Relationships Aug 1, 2022
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July 2022
- Jul 25, 2022 What is Emotional Regulation? Jul 25, 2022
- Jul 18, 2022 5 Ideas for Soothing Your Nervous System in Tough Times Jul 18, 2022
- Jul 13, 2022 3 Tips to Manage Regret More Mindfully Jul 13, 2022
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June 2022
- Jun 30, 2022 5 Ways to Improve Your Self-Worth Jun 30, 2022
- Jun 29, 2022 Codependence vs Interdependence in Relationships Jun 29, 2022
- Jun 21, 2022 What Internalized Messages Do Your Still Believe About Yourself? Jun 21, 2022
- Jun 16, 2022 Can I Have a Healthy Relationship with My Body Without Loving It? Jun 16, 2022
- Jun 6, 2022 4 Ways To Widen Your Window Of Tolerance Jun 6, 2022
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May 2022
- May 25, 2022 Quieting Your Inner Critic by Living your Values May 25, 2022
- May 17, 2022 Understanding Your Window of Tolerance May 17, 2022
- May 12, 2022 How to Make the Most of Your Time Between Sessions May 12, 2022
- May 2, 2022 5 Ideas for Starting a Self-Development Practice May 2, 2022
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April 2022
- Apr 25, 2022 7 Ways to Spend Your Time for Better Mental Health Apr 25, 2022
- Apr 18, 2022 6 Things to Do When You Make a Mistake Apr 18, 2022
- Apr 12, 2022 Emotional Exhaustion: What Is It & What Can You Do About It? Apr 12, 2022
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March 2022
- Mar 28, 2022 5 Ways to Deal With Being Ghosted Mar 28, 2022
- Mar 23, 2022 Gentle Movement Tips for A Healthier Relationship with Exercise Mar 23, 2022
- Mar 15, 2022 5 Things to Do When You Feel Triggered Mar 15, 2022
- Mar 7, 2022 How to Be There for A Friend with Chronic Pain Mar 7, 2022
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February 2022
- Feb 28, 2022 8 Tips for Hard Conversations in Your Relationship Feb 28, 2022
- Feb 21, 2022 How (& Why) You Should Get Clear on Your Values Feb 21, 2022
- Feb 15, 2022 6 Tips To Help You Feel Your Feelings Feb 15, 2022
- Feb 8, 2022 6 Ways Cooking Together Builds Intimacy Feb 8, 2022
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January 2022
- Jan 31, 2022 3 Ways to Celebrate Platonic Relationships This February Jan 31, 2022
- Jan 25, 2022 6 Tips for Having Difficult Conversations with Your Partner Jan 25, 2022
- Jan 19, 2022 5 Tips to Start Journaling for the First Time Jan 19, 2022
- Jan 11, 2022 Reaffirming Your Covid Boundaries Jan 11, 2022
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December 2021
- Dec 23, 2021 8 Ways to Upgrade Your Self-Care Routine in 2022 Dec 23, 2021
- Dec 20, 2021 Making Big Life Decisions In Scary Times Dec 20, 2021
- Dec 13, 2021 6 Little Ways to Improve Your Romantic Relationship Dec 13, 2021
- Dec 6, 2021 Keeping Peace with Your Body During the Holiday Season Dec 6, 2021
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November 2021
- Nov 29, 2021 How to Gently Set Boundaries With Your Family Nov 29, 2021
- Nov 22, 2021 How to Motivate Yourself to Do Boring Life Tasks Nov 22, 2021
- Nov 15, 2021 How to Tell if You’re in a Codependent Relationship Nov 15, 2021
- Nov 1, 2021 Listening to Your Intuition After Trauma Nov 1, 2021
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October 2021
- Oct 25, 2021 What Forgiveness Is and Isn’t Oct 25, 2021
- Oct 19, 2021 Who Can Benefit from Inner Child Work? Oct 19, 2021
- Oct 15, 2021 What are Coping Skills and Why Do I Have Them? Oct 15, 2021
- Oct 11, 2021 How to Move Through Grief with Kindness and Self-Compassion Oct 11, 2021
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September 2021
- Sep 27, 2021 Finding Meaning When Life Is Scary or Confusing Sep 27, 2021
- Sep 17, 2021 Self Care for Days You Can't Get Out of Bed Sep 17, 2021
- Sep 10, 2021 How Affirmations Can Help You Be Kinder To Yourself Sep 10, 2021
- Sep 3, 2021 Helpful Tools for Managing Adult ADHD Sep 3, 2021
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August 2021
- Aug 30, 2021 7 Ways to Get To Know Yourself Better Aug 30, 2021
- Aug 23, 2021 3 Tips for More Effective Communication with Your Teen Aug 23, 2021
- Aug 16, 2021 5 Ways to Cultivate Creativity Aug 16, 2021
- Aug 9, 2021 3 Coping Skills for Managing Depression Aug 9, 2021
- Aug 3, 2021 5 Tips for Overcoming Perfectionism Aug 3, 2021
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July 2021
- Jul 27, 2021 How to Tell Someone They've Hurt Your Feelings Jul 27, 2021
- Jul 19, 2021 How ADHD Presents In Adult Women Jul 19, 2021
- Jul 13, 2021 5 Coping Strategies to Try When You’re Feeling Anxious Jul 13, 2021
- Jul 6, 2021 4 Tips for Dealing With a Friend Breakup Jul 6, 2021
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June 2021
- Jun 28, 2021 Naming Your Emotions Jun 28, 2021
- Jun 14, 2021 How to Stop Comparing Yourself to Others Jun 14, 2021
- Jun 7, 2021 How to Unlink Your Self-Worth From Your Job Status Jun 7, 2021
- Jun 1, 2021 4 Myths About Grief Jun 1, 2021
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May 2021
- May 24, 2021 5 Reasons You Might Consider Ending a Friendship May 24, 2021
- May 18, 2021 Setting Boundaries: Why You Should & What to Say May 18, 2021
- May 10, 2021 6 Ways to Cultivate Self-Compassion May 10, 2021
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April 2021
- Apr 30, 2021 Exploring Perfectionism and Being Ok With ‘Good Enough’ Apr 30, 2021
- Apr 26, 2021 3 Things Your Inner Child Needs to Hear from You Apr 26, 2021
- Apr 12, 2021 What to Teach Your Child About Worry Apr 12, 2021
- Apr 6, 2021 6 Tips to Help Improve Your Sleep Apr 6, 2021
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March 2021
- Mar 26, 2021 7 Lesser Known Signs of ADHD Mar 26, 2021
- Mar 18, 2021 Managing Cognitive Distortions Mar 18, 2021
- Mar 15, 2021 10 More Cognitive Distortions to Be Aware Of Mar 15, 2021
- Mar 4, 2021 What is All or Nothing Thinking? Mar 4, 2021
- Mar 1, 2021 8 Common Cognitive Distortions to Watch Out For Mar 1, 2021
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February 2021
- Feb 15, 2021 4 Signs That Your Funk Could Be the Result of Depression Feb 15, 2021
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January 2021
- Jan 28, 2021 6 Things Not to Say to Someone Struggling with Infertility Jan 28, 2021
- Jan 7, 2021 Managing Covid Anxiety in the New Year Jan 7, 2021
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August 2020
- Aug 21, 2020 7 Ways to Remember Your Lost Loved One Aug 21, 2020
- Aug 17, 2020 6 Ways People Have Described What Depression Feels Like Aug 17, 2020
- Aug 10, 2020 4 Ways to Support Someone Struggling With Infertility Aug 10, 2020
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July 2020
- Jul 31, 2020 Mindfulness To Help Anxiety Jul 31, 2020
- Jul 30, 2020 Learning to Reparent Your Inner Child Jul 30, 2020
- Jul 17, 2020 Daily Habits to Help Manage Anxiety in a Healthy Way Jul 17, 2020
- Jul 1, 2020 Racial Justice Resources Jul 1, 2020
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June 2020
- Jun 19, 2020 Processing Non-Death Related Grief Jun 19, 2020
- Jun 5, 2020 How Creativity Helps Mental Health Jun 5, 2020
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May 2020
- May 29, 2020 20 Journal Prompts for Grief + Loss May 29, 2020
- May 22, 2020 4 Ways to Add Mindfulness to Your Daily Routine May 22, 2020
- May 15, 2020 How Grounding Techniques Can Help With Anxiety May 15, 2020
- May 3, 2020 6 Journaling Prompts to Help You Examine Your Relationships May 3, 2020
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April 2020
- Apr 18, 2020 5 Ways to Show Some Self-Compassion Apr 18, 2020
- Apr 5, 2020 Why Conflict In Your Relationship Can Be A Good Thing Apr 5, 2020
- Apr 5, 2020 4 Tips to Help You Cultivate Optimism Apr 5, 2020
- Apr 1, 2020 How to Craft a Joyful Daily Routine Apr 1, 2020
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March 2020
- Mar 6, 2020 Feeling Stuck? Try These 6 Things Mar 6, 2020
- Mar 5, 2020 How to Figure Out What You Want in a Partner Mar 5, 2020
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February 2020
- Feb 23, 2020 How to Cope With Losing Relationships as a Result of Your Chronic Illness Feb 23, 2020
- Feb 7, 2020 Well Rounded Wellness: Exploring the Health Benefits of Spirituality Feb 7, 2020
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January 2020
- Jan 28, 2020 Ways to Cope with Depression After Pregnancy Loss Jan 28, 2020
- Jan 16, 2020 Is Perfectionism Holding You Back? Jan 16, 2020
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December 2019
- Dec 28, 2019 5 Ways Chronic Illness can Affect Your Mental Health Dec 28, 2019
- Dec 20, 2019 How to stop social media from making you feel bad about yourself Dec 20, 2019
- Dec 6, 2019 How to Tap Into and Listen to Your Intuition Dec 6, 2019
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November 2019
- Nov 26, 2019 7 Ways to Communicate More Effectively in Your Relationship Nov 26, 2019
- Nov 15, 2019 What parents of anxious children should know about anxiety Nov 15, 2019
- Nov 9, 2019 5 Signs CBT is Right for You Nov 9, 2019
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October 2019
- Oct 30, 2019 Mindfulness for Stress Relief Oct 30, 2019
- Oct 22, 2019 10 Mindfulness Apps to Improve Your Life Right Now Oct 22, 2019
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September 2019
- Sep 2, 2019 Live with Happiness by Identifying Your Values Sep 2, 2019
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July 2019
- Jul 21, 2019 11 Mindful Quotes for Serenity and Clarity Jul 21, 2019
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June 2019
- Jun 18, 2019 A Blessing for Career and Work Struggles Jun 18, 2019
- Jun 2, 2019 Accepting Yourself Unconditionally, As You Are Jun 2, 2019
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May 2019
- May 26, 2019 5 Things to Know if Your Teen is Dealing with Depression May 26, 2019
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February 2019
- Feb 24, 2019 17 Quotes on Love and Letting Go That'll Help You Move Forward and Heal Again Feb 24, 2019
- Feb 17, 2019 25 Inspiring Quotes That'll Help You Cultivate More Peace, Presence, and Joy in Your Life Feb 17, 2019
- Feb 10, 2019 35 Positive Affirmations for Anxiety and Depression That Will Transform Your Life Feb 10, 2019
- Feb 3, 2019 18 Beautiful Quotes About Intimacy and Love Feb 3, 2019
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January 2019
- Jan 28, 2019 18 Quotes to Inspire Self-Kindness and Self-Compassion Jan 28, 2019
- Jan 20, 2019 4 Tips for Coping with Depression Jan 20, 2019
- Jan 14, 2019 19 Powerful Brene Brown Quotes on Embracing Vulnerability, Love, and Belonging Jan 14, 2019
- Jan 6, 2019 16 Calming Quotes to Relieve Stress and Anxiety Jan 6, 2019
- Jan 3, 2019 7 Ways to Cope When Life is Hard: DBT IMPROVE the moment Jan 3, 2019
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December 2018
- Dec 27, 2018 4 Ways to Train Your Brain for Greater Happiness and Success Dec 27, 2018
- Dec 18, 2018 19 Inspiring Acceptance Quotes on Moving Forward and Letting Go Dec 18, 2018
- Dec 3, 2018 3 Simple Ways to Cultivate Kindness and Self-Compassion Dec 3, 2018
- Dec 2, 2018 29 Life Changing Quotes from Eckhart Tolle to Help You Cultivate Peace and Awaken to Your Life's Purpose Dec 2, 2018
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November 2018
- Nov 22, 2018 12 Quotes to Inspire You to Focus on Yourself Instead of Others Nov 22, 2018
- Nov 20, 2018 15 Beautiful Quotes to Inspire Gratitude Nov 20, 2018
- Nov 18, 2018 3 Ways to Find Meaning and Purpose in Your Life Nov 18, 2018
- Nov 14, 2018 7 Amazing Ways to Practice Gratitude Nov 14, 2018
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October 2018
- Oct 30, 2018 3 Life Changing Poems That You Need to Read Oct 30, 2018
- Oct 28, 2018 5 Things You Need to Know About Cognitive Behavioral Therapy (CBT) Oct 28, 2018
- Oct 16, 2018 15 Inspirational Mental Health Quotes That Will Help You Feel Less Alone Oct 16, 2018
- Oct 10, 2018 24 Resources for Children and Teens with Anxiety and Their Families Oct 10, 2018
- Oct 5, 2018 3 Tips for Parenting a Child with Chronic Pain Oct 5, 2018
- Oct 4, 2018 12 Quotes That Describe What It's Like to Live with Bipolar Disorder Oct 4, 2018
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September 2018
- Sep 29, 2018 27 Inspirational Quotes That Will Give You Hope and Strength During Hard Times Sep 29, 2018
- Sep 26, 2018 List of Emotions Sep 26, 2018
- Sep 24, 2018 21 Mindfulness Quotes Sep 24, 2018
- Sep 19, 2018 26 Depression Resources for Kids, Teens, and Parents Sep 19, 2018
- Sep 18, 2018 28 Anxiety Resources for Adults Sep 18, 2018
- Sep 16, 2018 15 Quotes That Describe What Depression Feels Like Sep 16, 2018
- Sep 13, 2018 How to Find the Right Psychologist for You Sep 13, 2018
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August 2018
- Aug 8, 2018 3 Ways to Grow from Pain Aug 8, 2018
Caring for an animal can be a lot of work, so why do so many people adopt pets? There are lots of reasons, but a big one is that pets are good for your mental health! Here’s why.