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Maybe you wake up super tired or feel rushed to get out the door for work. Or maybe you dread the day all together and start your days off with a bad attitude. 2. Let music set your day. Another great way to start your day is to play some of your favorite music.  The good news is that you can learn to enjoy your mornings by changing up your morning routines. You can add what helps you and ditch what’s not serving you.  Morning rituals are a great way to get started. The following are some of the best morning rituals you can try to get you up and started on having a wonderful day. 3. Get out for a morning walk. If you have a tough time getting started in the morning, getting out for a brisk walk can help get you motivated for the day.   5. Make a to-do list. If you’ve struggled in the past with getting things done throughout the day, try making a to-do list in the morning. Put things on there that you want to accomplish at home, work, with the kids, friends, family, etc. Keep it handy so that you don’t forget what it is you want to get done each day.    6. Use mirror affirmations. While you’re getting ready in the morning, speak affirmations while looking in the mirror.  7. Listen to motivational videos. If you haven’t checked out our motivational videos on YouTube yet, click here to check it out! Putting on a playlist of motivational videos in the morning can certainly get you up and moving, and get excited about your day.

The idea of mindfulness might sound a little woo-woo. But there’s actually tons of research on it, especially regarding mental well-being and health. Becoming more mindful breaks this cycle, but it does take practice. All mindfulness practices incorporate the three major pillars of mindfulness, which include: Intention: This allows us to foster that awareness and return to this new level of awareness when we need to. Attention: This means paying attention solely to the present moment, not what happened yesterday or what may happen tomorrow. It’s all about the now. What do you feel? What thoughts do you observe? Attitude: Mindfulness requires a non-judgmental attitude, along with some curiosity and kindness (especially when it comes to your own thoughts!).  A scientific review dating back to 2013 on mindfulness stated that, “mindfulness brings about various positive psychological effects, including increased subjective well-being, reduced psychological symptoms and emotional reactivity, and improved behavioral regulation.” Mindfulness involves being aware of your own judgments and being able to separate them from your actions so that you aren’t acting or speaking from a place of judgment when it comes to others or yourself. After all, the world isn’t black and white. Patience Rushing through life is a surefire way to get to your deathbed and wonder what the heck happened. Instead, be patient with life. Enjoy the journey, and take the emphasis off the destination. Beginner’s Mindset   People who should listen to this are therapists, coaches, counselors

Why Should I Care What My Nervous System Is Doing? You may be thinking, “Why should I care what my autonomous nervous system (ANS) is doing?” But follow me here, because I think once you see how incredibly wise the body is, you’ll be able to see how your ANS is working FOR and maybe even AGAINST you. Relationships: Do You Fight, Flee or Freeze in Arguments? I’m a “freezer” during an argument. My partner tends to be the “fighter”. Here’s a little scenario: Partner: “I’d really like you to come to (Random event) with me Friday night.” Can The Stress Response Be Overactive? Yes. The stress response CAN be overactive, as in the case of my partner and I. This overactive (or over-reactive) response occurs when we are “triggered” by things we perceive as threatening, but they’re not really life threatening. Relaxation (Regulating) Techniques Relaxation techniques are helpful for “deactivating” the stress response. You can: Use deep, slow breaths, while solely focusing on relaxing your entire body. Use a mantra, such as “I am safe”. Do this over and over until you feel yourself calming down. Use visualization, such as lounging at the beach or sitting in nature. Mindfulness – stay present, so the more rational part of your brain stays “online”. Meditation – the practice of meditation can help build a more resilient, regulated nervous system, calm the mind Vagus nerve reset exercises. People who should listen to this show Mental Health counselors., therapists,

Life throws all sorts of things our way and it’s tough to manage some of it on our own. I’ve used various therapists throughout my life and still do when I need extra support. 1. Online directories There are many online directories that list mental health therapists in your area. Many of these sites allow you to search by specialty, location, insurance acceptance, language spoken and more. Some popular online directories include Psychology Today's Therapist Finder and Good Therapy. 3. Professional organizations Professional organizations for mental health professionals, such as the American Psychological Association and the National Association of Social Workers, can provide you with lists of local therapists who specialize in particular areas or approaches to treatment. 6. Take the time to research Once you have identified some potential therapists, take the time to do more research on them. 7. Communicate with your therapist Once you have found a therapist, make sure to communicate openly and honestly with them about your needs and concerns. This will help ensure that your therapist can provide the best possible care for you. What Kind of Therapist Should I Seek? Mental health therapists come in a variety of forms, each with their own specialized training and approach. Common types of mental health therapists include Psychiatrists, Psychologists, Clinical Social Workers, Licensed Professional Counselors (LPCs), Marriage and Family Therapists (MFTs), Psychiatric Nurse Practitioners (PNPs), and Clinical Mental Health Counselors. People who should listen to thios show are mental health professionals, therapists

We’ve got to be mindful of how much stress we’re carrying, especially during the holiday season. The good news is that it is possible to relieve or decrease stress by doing some simple things. Here are 15 creative and helpful stress relieving things you can do to help you through this holiday season. 1. Lie down. Lie on the floor for a couple of minutes.  2. Paint a picture. Painting is a relaxing activity that you can engage in whether you think you are creative or not. 3. Call or meet a friend. Sometimes just getting together or talking to a friend can relax you and give you the opportunity to get some frustrating things off your chest.  4. Engage in a do-it-yourself project Give your hand a try at a DIY project like making some sort of craft, jewelry, or perform a DIY project around your house.  5. Eat a potato. This may be stretching it a little, but try it on for size. 6. Switch off your mobile devices. Switch off your mobile devices for a couple of hours to allow you to take a break from some unnecessary interruptions. 7. Watch a comedy. Laughing allows us to relax and a comedy can be a great source of laughter. People who should listen to this show are entrepreneurs. life coaches, therapists

Falling in love is wonderful, right? But what happens years down the road? What Does Unconditional Love Mean? Some people have the wrong idea about unconditional love. They think that it means that they must love to the degree that they put up with disrespectful behavior. What about the falling out of love path that shows up five, seven, ten, fifteen years down the road? Can You Practice Unconditional Love? This is where the rubber meets the roads for healthy, mature relationships. Are you able to accept and love your partner unconditionally? Without conditions? 4 Ways You Can Be a Supportive Partner To accept your partner unconditionally means that you’re in it for the long haul. You are committed to showing up for your partner, even when it is uncomfortable. 1. It’s Not Personal The reality is, tough times come and your partner can’t be your superhero all the time. 2. Keep it Positive Open communication is key to a harmonious relationship.  Keep your discussions on a positive note as best as you can, even if there is some tension in the air. 3. Forgive Each Other Get familiar with forgiveness, as your relationship will be much better if you both commit to forgiving each other.   4. Give Them Time and Space When you’re struggling with a situation, don’t you sometimes just need some time and space?  People who should listen to this show are therapists, mental health counselors

What are Nootropics? Nootropics are natural (sometimes synthetic) substances, often referred to as “smart drugs,” that promote cognitive function and even relaxation. What Are Nootropics Good For? The benefits of nootropics are immense. Yet, they largely depend on the type of nootropic consumed. Some common benefits include: 4 Nootropics for Mental Fatigue Are you hitting that mid-afternoon slump? While you’ll definitely want to look at your foundations, such as your eating, sleeping, and exercise habits, nootropics, including the four below, can make a wonderful addition to your self-care regime and help you overcome that mental fatigue hurdle.  1. Rhodiola Rosea Rhodiola Rosea is a herb native to Europe and Asia. In fact, some cultures have been using this herb to treat anxiety, depression, and fatigue for centuries! 2. N-Acetyl L-Tyrosine Tyrosine is an amino acid frequently found in foods such as cheese, chicken, turkey, and fish. However, it’s also sold as a nootropic supplement. 3. Creatine Creatine is frequently associated with workout performance, such as contributing to improved muscle growth and strength in the gym.

Does it feel like a relationship but also like it is not?  Does it sometimes feel like both of you have different interpretations of what is going on between the two of you? If you said yes to any of the above, you might be in a situationship! Unlike a relationship, in a situationship things are a bit blurry. There are no titles or commitment but it resembles a traditional relationship (in some ways). 1. There are no boundaries. Nothing is particularly clear, so it is difficult to impose boundaries. 2. There is no growth. Relationships grow. Dates evolve from being too formal to being more relaxed and engaging. 3. Consistency? What’s that?  One weekend you spend every minute together having the time of your lives and it surely feels like a relationship. 4. You never talk about your relationship. It feels like a joy ride without any particular destination in mind. 5. There is a shallow emotional connection. As much as you enjoy spending time together, there is no emotional connection. 6. There are no long-term plans. Almost everything is planned on short notice and when you talk, you never talk about things you want to potentially do in the future. 7. It is not exclusive. Unless you agree to be in an open relationship, normally a relationship is exclusive. I think that is one of the biggest indicators of commitment. People who should listen to this show are paychologists, mental health and relaytionship coaches

For some of us, insults or offensive comments roll off our shoulders like no big deal How to Develop Thicker Skin The Merriam-Webster dictionary defines thick skin as, “an ability to keep from getting upset or offended by the things other people say and do.” It’s when someone else’s comments don’t matter because the only opinion and voice that does is our own. Step 1: Learn to take others’ perspectives into account. This is so basic but so hard to remember in the moment. Step 2: Nurture the relationships closest to you. Various evidence has pointed out that what matters most in our lives is meaningful relationships. Step 3: Focus on your own self-care routines. Audre Lorde, a civil rights leader, once said, “Self-care is not indulgence, it is self-preservation.” In other words, building thick skin relies on having strategies to self-soothe and fall back on when life gets hard (as it will!).  Step 4: Practice positive self-talk. This almost falls under the umbrella of self-care, but we decided it truly needed its own step for emphasis. This practice draws on many aspects of Cognitive Behavioural Therapy (CBT). Step 5: Set realistic expectations. Many times we get let down simply because of our own expectations. .

Distress tolerance skills are actually rooted in Dialectical Behavior Therapy (DBT), which is a type of Cognitive Behavior Therapy (CBT). So, let’s dive in! What should you know about distress tolerance? How can you use it to manage any distress in your life? There are many reasons someone might have a low distress tolerance. For example, your childhood or adolescence could shape whether you have a high or low distress tolerance. A child who was scolded for showing normal emotions, like crying, might have a low distress tolerance since they aren’t sure how to deal with or cope with intense emotions. 1. Self-Soothing Techniques This involves relaxation techniques to help improve the clarity of thought. 2. Distraction There are tons of ways to do this. Basically, distracting yourself helps you calm down, then approach the situation from this state. 3. Practice Radical Acceptance When you feel out of control, you can feel increased anxiety, fear, depression, and overwhelm. You might even feel paralyzed. Yet, practicing this technique can help you overcome these extreme emotions and begin to move forward.  You’re struggling to get anything done. STOP by pausing, then taking a step back. Breathe here. Then, really tune into how you feel and examine what needs to be completed. From there, you can proceed mindfully, determining the best action forward. 5. The TIPP Skill TIPP is another common distress tolerance skill used by DBT therapists. TIPP stands for: Temperature Intense exercise Paced breathing Progressive relaxation People who should listen to this show are psychotherapists, mental health counselors

6 Ways to Cope With Stress in Less Than Five Minutes 1. Breathe. When we are anxious, our heart rate increases, and in some cases, we even start sweating a bit. 2. Improve your posture. Tamar Chansky, Ph.D., psychologist and author, explained that when we are anxious, we tend to protect our upper body by hunching over. 3. Do the 5-4-3-2-1 technique. This grounding technique will remind you to focus on the present and not the possibility of things going wrong (which causes anxiety). 4. Use your imagination. When anxious, it is because we are convinced something wrong or bad will happen. 5. Write it down. In the heat of the moment, write down the thoughts you will be having. Sometimes you get so many racing thoughts, and writing them down allows you to reduce the chaos.  6. Chew gum. Guess what!? One study found that people that chew gum (both at work and outside) are less stressed than those that don't. When you are stressed, consider chewing some gum vigorously for at least three minutes.  People who should listen to this show are psychologists, mental health counselors

One way we do this is through defense mechanisms. As these are subconscious, we often do not realize their existence and overall impact. Self-awareness will help us understand ourselves more and override these defense mechanisms so we can effectively face our true feelings and responsibilities.   5 Common Defense Mechanisms You Might Relate to 1. Dissociation This mechanism is centered around mentally escaping a traumatic experience. 2. Displacement This happens when we are unable to direct negative emotions towards the appropriate individual and end up directing them to someone else 3. Denial When in denial, we refuse to acknowledge the existence of a stressful or uncomfortable experience despite the presence of evidence. 4. Intellectualization  Have you ever found yourself in a situation where you use logic and reason to avoid involving your emotions? That is intellectualization.  5. Rationalization This is often confused with intellectualization. However, unlike intellectualization, when rationalizing, one tries to justify uncomfortable experiences with rational ‘facts.’ When using this defense mechanism, we do not take accountability for our actions; hence we won’t work towards improving them. Treatment for Unhealthy Coping Mechanisms Defense mechanisms can help you escape negative emotions in the short term. People who should listen to this show are Psychologists, mental health counselors

What Are Some Inspiring Documentaries You Should Watch? The following will make you laugh, cry, hold your loved ones closer, and even keep you on the edge of your seat. In other words, you’re going to feel something. After all, it wouldn’t be inspiring if you didn’t 1. 14 Peaks The conquering of a summit. The climb to the top. The endless physical demands. 2. March of the Penguins Okay, I get it. March of the Penguins doesn’t seem like the first documentary that comes to mind when you think of “inspiring documentaries.” 3. Free Solo With documentaries, we are never short of amazing feats accomplished by the average human. Inevitably, tons of training and prep goes into these incredible endeavors, but the commitment is beyond fascinating. 4. Man on Wire In Man on Wire, documentary filmmakers take a look at Philippe Petit’s bold and daring tightrope walk between the two World Trade Center Twin Towers in New York in 1974. 5. The Secret Yes, this one made the list. While it’s a little out there for some, The Secret can broaden your understanding of the Law of Attraction, especially if you’re new to this concept.  People who should listen to this show are mental health counselors, psychotherapists

ourselves and how to navigate life. However, not everyone acts on this desire. These are the ones that get stuck looping the same patterns, with many of their patterns not really serving them that well. On the other hand, many people are actively trying to grow personally, as well as in other areas of life. They understand that there is room for improvement personally, mentally, emotionally, socially, physically, and so on. Are you on the path of self-development? Is growing on a personal level important to you? 1. Begin With the Right Answers. When you want to grow personally, you’re essentially asking yourself: Who am I? 2. Push Beyond Your Limit. Sometimes getting out of your comfort zone can be helpful. Sure, it may feel uncomfortable. It may cause you to feel some anxiety, but it can also help you grow. 3. Maintain Good Habits. If you want to grow, you’re going to want to create and maintain good habits.  4. Create and Execute an Action Plan. Those that take the time to write down their goals and create an action plan are much more likely to experience growth and success in life.   5. Balance Work and Play. Work is great, but if you spend most of your time working and not taking the time to play or rest, you put yourself at risk of experiencing burnout. 6. Educate Yourself. Take time to learn as many skills as you desire.  Too many people stop learning after they finish school. However, learning new skills is something you can do for the rest of your life. People who should listen to this show are mental health counselors

This is where the famous love languages come into play. Most of us know the 5 love languages that are in Gary Chapman’s book, published in 1992, but not all of us know how to show love in these languages.   Words of affirmation Quality time Receiving gifts Physical touch Acts of service We typically know how we want to be loved but often do not take the time to understand how the person we are with wants to be loved. Here is How You Can Love Your Partner in Their Love Language  1. Words of Affirmation. If this is your partner’s love language, you need to be very patient. Your partner knows that you love them, but they would appreciate being reminded verbally. They need you to remind them that they are special and you love them. 2. Receiving Gifts. This language is often misunderstood and largely attributed to women. 3. Physical Touch. For these people, appropriate physical touch is the way they connect with their loved one. You need to clearly understand if your partner is comfortable with public display affection (PDA) or not. 4. Acts of Service. These people believe that actions speak louder than words. You telling them that you love them is good, but showing them that you do is more important. The selfless and thoughtful acts don’t have to be grand gestures, just the small and thoughtful ones will remind them that you love them.  5. Quality Time. These people value spending time with their loved ones, and that is good enough for them. If you show them love in any of the above languages, they will most likely not turn you down, but spending time makes them feel most loved. People who should listen to this show are mental health counselors

They want that honeymoon phase to continue, but just don’t know how. Today, let’s look at helpful ways you can keep your honeymoon phase going or get it back.     8 Ways to Keep the Honeymoon Stage Alive!  1. Keep Your Dates Alive And Well. Most people go on plenty of dates in the beginning of a relationship, but once they settle in, they stop. 2. Keep a Bit of Mystery. While communication is important, hold off on telling everything about yourself in the beginning of your relationship.  3. Learn New Things. Take some time to learn some new things, as then you’ll have more things to talk about with your partner.  4. Keep Yourself Up. Remember how many outfits you’d try on before deciding on the perfect one when you first started dating? How you’d spend lots of time getting ready?  5. Be Spontaneous. Some relationships become boring because they become routine and predictable. 7. Share Your Feelings. Emotional intimacy will help your honeymoon phase last longer. People who should listen to this show are relationship coaches

What Does It Mean When You Are Irritable All the Time? Irritability can arise from physiological causes and psychological causes. And we all get irritable from time to time! Maybe we slept poorly or perhaps we’re starting to get a bit hangry. Either way, feeling irritable on occasion is normal. Feeling this way all the time isn’t. Is It Normal to Get Irritated Easily? While some individuals get irritated more than others, being irritable more easily or all the time can indicate something more is at play. If you feel on the edge all the time, it’s important to bring this up with your doctor. They can perform some tests and potentially refer you to a mental health professional if that makes sense for you. Irritability is actually a really common sign of an anxiety disorder. This is often because the person is severely stressed and lacking the energy (and mechanisms) to cope with that stress.    How Do I Stop Being So Irritable? When you’re feeling irritable, first, you want to determine if there is a clear source of the irritation. How did you sleep last night? Have you eaten enough today? Are you feeling stressed? Anxious? Solve Feeling Irritable Today! Again, if none of the above work, consider booking a visit with your doctor and discussing what else could be playing into your irritable feelings. People who should listen to this show are mental health counselors & therapists

Oftentimes, this can be confusing, especially if you don’t know what is what, and the purpose of the different types of therapy.  The paradox of choice kicks in, and figuring out what is the best type for you becomes daunting. In some cases, they all seem similar, but then you wonder why they have different names.  Well, they have different names because they address issues differently. It is important to have a clear picture of what you want to achieve in therapy, as that will help you decide the best type of therapy for you. 1. Cognitive-Behavioral Therapy This is probably one of the most common types of therapy, and it is widely known as CTB. 2. Interpersonal therapy  Interpersonal therapy, also known as IPT focuses on improving the client’s interpersonal and social relationships to alleviate the problematic symptoms and distress.  3. Humanistic Therapy Also known as Humanism, this form of therapy focuses on helping clients understand how their worldview impacts the choices they make. The focus is on helping the client understand the importance of being their true self, as that is the first step towards living a more fulfilling life. 4. Psychodynamic Therapy This form of therapy focuses on how conflicts buried in the unconscious influence how people feel and the symptoms they experience.  5. Mindfulness-based Cognitive Therapy  When you hear or read Mindfulness-based Cognitive Therapy (MBCT), think of cognitive therapy that is infused with mindfulness practices such as awareness of the present moment, meditation and breathing exercises.  People who should listen to this show arePsychtherapists, mental health counselors

Well, you might be facing a bit of a power struggle in your relationship. And the truth is these are fairly normal! Yet, sometimes, they can also turn ugly. In this article, we’re going to dig into the dynamics of a power struggle and how you can fix it. Let’s take a look! Why Does My Relationship Feel Like a Power Struggle? In a power struggle, even the smallest disagreement can end up getting blown up. It feels as though you can’t win. Negative power struggles in a relationship can arise from a need for control. Maybe you both intend on controlling the other or getting your way. And if you can’t compromise on the vital things that you both need, then it might be best to move on (in some cases, not all!). Some tell-tale signs that you are in the midst of a negative power struggle include: You continually criticize one another. You no longer do special things for one another. You often think about and talk about being single It feels as though you never resolve conflicts or disagreements How Do I Fix My Power Struggle in My Relationship? Gary Zukav once said, “A power struggle collapses when you withdraw your energy from it. Power struggles become uninteresting to you when you change your intention from winning to learning about yourself.” The good news is that your relationship is by no means doomed. This isn’t the end (especially if you both have expressed you want to be there). Most of the time, a power struggle can be resolved by proper communication. Yet, easier said than done! Overcoming the Power Struggle While some individuals just aren’t meant to be, others can overcome their differences and peacefully (and happily!) experience life together. The fact that you both want to resolve this means something!  People who should listen to this show are psychotherapists

What Makes a Healthy Mind? A healthy mind involves emotional, social, and psychological wellness. This spills over into how you feel, think, and act, as well as your ability to cope, handle stress, and make decisions in your life.  Similar to how what you eat impacts how your physical body functions, what you consume, mentally, (like the news, social media, etc.) can have profound impacts on your mental and cognitive function. In reality, they open their arms to change. They know they have the power to create the change they want to see in their life. They don’t worry about the past nor do they worry about making everyone happy, as they know this is an impossibility that isn’t worth striving for. 1. Set Your Intentions Some of the most successful people with strong minds have been known to have an undying belief that they will achieve what they set out to achieve. 2. Take Time to Think In today’s go-go-go society, it’s easy to get caught up in being “busy” and constantly “doing.” 3. Meditate Meditation offers you an opportunity to be mindful and aware of what you’re thinking. 4. Practice Mindfulness Caught up in worries about the past? Or feeling anxious about the future? People who should listen to this show are entrepreneurs, mental health counselors, psychotherapists