Consider the last 24 hours of your day. When was your last meal, snack, or drink before you went to sleep? What did you eat? I’m curious to know the items, amounts, and how your body felt afterwards.
Food is our body’s fuel. What is consumed (or not), especially in the mornings is something to seriously consider as a small but important step for getting healthy eating back on track.
Creating a plan on how to adapt can help one feel more capable to embrace and bounce back from changes and/or challenges. When recognizing how one has navigated these in the past, a greater sense of ability may arise.
To put it simply, boundaries are a way to understand how we relate to ourselves and other people. Individuals can have boundaries that range from rigid, to healthy, to porous, and oftentimes someone’s boundaries can be different depending on the context. For example, someone with healthy boundaries around their time may have rigid emotional boundaries. MyTherapistAid.com offers a comprehensive overview of the characteristics of each boundary type.
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.
Passive, Aggressive, and Assertive Communication: Most of us use each of these styles of communication throughout our lives and in different relationships in our lives. Assertive communication is characterized by respect, confidence, firmness, fairness, and a relaxed demeanor. Review the table below to learn more about each of these communication styles. Reflect on which situations and which relationships you use each of these communication styles.
Reducing vulnerability to unpleasant emotions: While all emotions serve a function and have meaning, sometimes it can be helpful to find ways to protect ourselves from “spiraling” and feeling overwhelmed. The following acronym from Dialectical Behavior Therapy (DBT) is used to help us remember ways to reduce our vulnerability to “spiraling:”
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.
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