longview_counseling

We all experience transitions entering summer, and our clients are no different. These changes often open up new spots in our schedule. Has the summer opened up time in your life too? Send us an email or reach us through our website linked in the bio. You can also find us by searching on Psychology Today.

Who’s feeling moody today?

I try to block off 1 morning mid-week to get in a bike ride. This morning, mid-ride, the sky grew dark and it started raining. Perfect compliment to my already moody disposition. I was already deep into woes about parenting, body aches and pains, and health insurance.

Like so many men, I too procrastinate going to the doctor. I’ve been telling myself good stories about prioritizing the family’s needs over my own. 🤔 T or F?Times like these remind me to pause (open up), reflect (be present), and decide if something needs to change (taking values guided action).

Our parking lot in peak fall beauty. Love pulling in each morning to this.

New virtual support group offered by our friend and colleague Melodie Winter. Check it out and share with folks you think might benefit!

I call this the 4N skill of ACT

😳NOTICE that something has emotionally shifted- this is often felt in our bodies- a twinge, a hollowness in our stomach, a flush in cheeks, a stillness. It might be a behavior- for example I might notice that I’ve stopped contributing to a conversation or I’ve zoned out or that Im angry cleaning.

🤔 NAME the emtion(s)- it is usually a mix of many! Use a feelings wheel if that helps

😘 NORMALIZE the feeling. This is an exercise in self-compassion.
This feeling makes sense when I …
It is normal to feel … becasue/ when …..

For example, it is normal to feel anxious and scared when my dog is sick because they have been my best companion and Im invested in their welbeing. It makes sense that I am also proud of myself when I care for my pets as best as I can and seek the support of professionals.

🤩 NEED - given the feelings, what is needed?

What can you give to yourself? a hug, a break, a day off, scheduling a doctors appointment, a high five, call a friend

What can you ask for from others? A meal, help, advice, delegate a task, babysitting, a date, tutoring etc

Are you tired all the time? Does your mind start spinning when you go to bed, waking up throughout the night, then sleeping like the dead from 4am until til the alarm goes off 3 times?

If you have ADHD you most likely don’t sleep well. Here’s the good news! You can improve your sleep quality.

- Bed is only for sleep and s*x. (No work, arguments, reading, or device use)
- Set an alarm to start wind down period before bed.
- Set a bedtime and stick to it!
- Use grounding & defusion skills to set an intention and stay relaxed
- Avoid naps
- Avoid caffeine after noon
- Get outside early in the morning
- Consider non-habit forming medications like 1 mg Melatonin.
- Consult your doctor about medications that help with sleep, including stimulants.

My client this morning! 🥰

👀Noticing and naming our emotions help is to see them for what they are in all their unique flavors and with clarity

🔎 Naming our emotions lets us understand ourselves and what we care about, what we need, what our next steps might be.

😌It can help declutter and reduce feeling of overwhelm and strees.

🍪Naming emotions can reduce the fear many of us have of actually feeling the feels. It can feel more@managable if we can experience them in smaller bites so to speak

Illustration

Friendly reminder

These are the short hand directives of Acceptance Commitment Therapy:

🎁Open up to your experience- feel all the feels w/o judgement

🌺Be Present- in the here and now instead of being caught up in future worrying (anxious thought) or past riminations (depressive thoughts). Pause on purpose. Be grounded. Be mindful.

💃🏼Do what matters. When your actions align with your values you experience purpose and meaning. Do the things that make life worth living.

Pausing on purpose to feel the wind on this spring day.
I love meeting clients at the park- a nice way to work in nature grounding and mindfulness.