Nightly Rituals of Connection

Bedtime Ritual: Developing a ritual before going to sleep each night can generate a sense of consistent connection with a relationship.

Intro To Couple’s Relational Counseling

Introduction video to why someone might be seeking out couples / relational counseling. In addition, provides resources for the individual to pursue on their own.

Grounding With The Senses

Amidst the day-to-day rhythm of life, it is common for people to feel like they are living from the shoulders up, being tuned into thoughts and worries more than the body.

Remembering Important Dates

Remembering Important Dates: Acknowledging the important dates in loved ones’ lives can help you strengthen your relationships by showing them that you care about them. Important dates can include birthdays, anniversaries, difficult milestones, big job interviews, or a medical appointment. There are a lot of different ways to keep track of these dates, and finding a system that works for you can help you stay on top of important dates. Some ideas include using an online or paper calendar, creating reminders on one (or more) of your devices, or post-it notes around your house. It may also be helpful to think about how you want to acknowledge the date (e.g., sending a text, giving a gift, etc).

Navigating Difficult Relationships FAST

he acronym, FAST, comes from dialectical behavioral therapy (DBT), and it describes how to promote self-respect while navigating challenging relationship situations:

F – Fair, show fairness to yourself and the other person.

A – Apologize and take responsibility only when appropriate.

S – Stick to your values to preserve your sense of integrity

T – Truthful, be truthful and avoid bending the truth (e.g., exaggerating, acting helpless)

For more information, visit https://www.optimumperformanceinstitute.com/dbt-treatment/dbt-fast-skills-explained/

Gratitude During the Holidays

This year, holiday celebrations are likely different than in past years. In addition to acknowledging whatever emotions come up for you during the holidays this year, another helpful thing can be practicing gratitude. A growing body of research has shown that people who engage in gratitude practices (even during the COVID-19 pandemic) have higher wellbeing and vitality than those who do not. To get you started, the following website has a great list of ideas about ways to practice gratitude individually or with loved ones: https://daringtolivefully.com/gratitude-exercises

Creating Balance Meditation

This activity uses getting quiet and posing a question to oneself, “How can I be more balanced?” as well as using the imagery of balancing on a tree branch to create an embodied experience of balance.

Creating a Safe Place at Home

Choose a space in your home to dedicate to safety and calmness. This could be a room, or even a closet, corner, or a spot outside. Fill the space with things that make you feel safe and calm, so that you can take breaks there and feel more grounded. When thinking about things to include, it can be helpful to think about what textures, smells, imagery, sounds, lighting, or tastes help you feel safe, calm, and grounded

Meditation for Working with Difficulties

This exercise guides the client in attending to pleasant sensation, then unpleasant, then back to pleasant, and then trying to perceive both at once. It is a good practice of shifting attention to not ruminate on pain or troubles.