Words of Wisdom from Adorable Puppies and Kitties!

Learn to laugh, be silly, bring the playfulness and fun back into your own life. Learn to laugh at yourself in a compassionate way.

Kittens are known for being some of the most curious creatures! Mindful curiosity is when we are respecting of others, ourselves, and the environment, and still being adventurous and curious. Never stop learning, questioning, or discovering. Life is so interesting and unique if you are open to it.

Sometimes we can be really ruff (pun intended) on ourselves. We are doing our best at whatever it may be…even if it’s surviving. You matter. You are worthy. Progress takes time.

In case you’re struggling with a case of the Monday Blues…. here ya go!

Mindful Movement

What is mindful movement?

Mindful movement is physically moving your body in a way that feels energizing, enjoyable, and uplifting. It celebrates your abilities and respects your limits. It brings your more in touch with your physical self.

Mindful movement is NOT…

- a workout program (it can include this if this is what feels good to you but it itself is not one)

- punishing, punitive, or painful

- focused on weight loss or changing the shape / size of your body

Mindful movement includes so many types of movement, not just the conventional ones.

For example, here are some potential types of mindful movement:

- hiking / walking

- sports (e.g. volleyball, spike ball, soccer, ping-pong, etc)

- dancing 👩‍🦽

- cleaning

- kayaking

- roller skating 🛼

- yoga / stretching

- rock climbing

slacklininging

- martial arts

Remember, some types of movement will feel positive while others may not. That is okay! And variety is key. Switch up your movement often. Focus on enjoying it, celebrating your abilities, and feeling connected with your body.

*Disclaimer: Make sure you are medically cleared by your healthcare teams before engaging in physical activity.

Clothing Sizes and Body Image

THESE JEANS ARE ALL THE SAME “SIZE” ACCORDING TO THE TAGS.

Now visually we can tell that of course these jeans are not physically the same size as each other.

So even though you may be a size [something] in one brand, doesn’t mean there’s anything wrong with your body when the size doesn’t fit right elsewhere. Using arbitrary sizes to judge your body will likely lead you feeling upset and frustrated. Our bodys change from day to day, hour to hour. This is natural, normal, and healthy! We are dynamic and organic beings, rather than static machines.

With that being said, we recognize it can be hard to accept your body, or to accept that your body will change. We recognize that from a young age, many of us have been taught to feel a certain way about our bodies - such as it “needs” fixing. Therefore, it can be difficult to accept that your body doesn’t need to fixing. Instead, it likely needs compassion. So…

REMEMBER.... the clothes are meant to fit YOU. And not the other way around!

Contact us via our website or phone number if interested in services regarding body image.

Reflections on Potential Biases

Written by Rodolfo Gonzalez, LCSW

What’s in a word? Understanding Racism (in Healthcare) through an Allegorical lens

When a word or phrase circulates too frequently into general use, it has a tendency to lose its effectiveness, and sometimes even its meaning. When it is something as innocuous as “literally,” we can just roll our eyes over its obnoxious misapplication and move on with our lives. But what happens when the word or phrase is important—and a clear, common understanding of its definition becomes critical to how we relate to each other and function within the different systems in society? Such is the case for “racism” and “systemic racism.” Although our current climate requires that we leave space to discuss these things, when everyone throws out these terms will-nilly, much like your favorite pair of jeans that you refuse to wash, they get worn down into too-faded versions of their former selves. When this happens, sometimes the best way to get people to gain a fresh perspective, is to do what all good writers know how to do—tell a story. 

In her online lecture, “If Racism Is a Public Health Crisis, What Does That Mean for My Work?” Dr. Camara Jones, MD, MPH, PhD, tackled the subject using analogies and allegories. The four key messages presented were: racism exists; racism is a system; racism zaps the strength of the whole society; and we can act to dismantle racism. She also developed a framework for understanding racism on three levels: institutionalized, personally mediated, and internalized.  Dr. Jones used the allegory, “A Gardener's Tale” to illustrate the relationship between the three levels of racism. 

In the symbolic narrative, Dr. Jones uses two, large flower boxes (and their unequal soil qualities) to represent the disturbingly easy manner in which layers of inequity can occur. Without understanding the original environment, we can misunderstand and misinterpret the causes and connections that can lead to both failure and success (in this case, between pink and red flowers).Through the mundane, relatable act of gardening, we are able to acutely understand how institutional racism is the most fundamental of the three levels and must be addressed for important (and lasting) change to occur. It provides the insight that once institutionalized racism is addressed, the other levels of racism may cure themselves over time.

If you think you know how to recognize racism or systemic racism, I encourage you to read or listen to Dr. Jones’s presentation in its entirety and take notice the next time you get into another conversation with your neighbor on Facebook: what biases are we all working off of and are both sides willing to ask the questions that need to be asked? 

Eating During the Holidays

Oh, the holidays….what a love, hate relationship they can create. The holidays are a wonderful time for fun festivities, reconnecting with loved ones, and enjoying good food. Unfortunately, the holidays may also bring about a number of stressors for many individuals, specifically in relation to food. 

In the U.S., late fall and winter hold four popular holidays that largely revolve around food, that being Halloween, Thanksgiving, Christmas or Hanukkah, and New Year’s Day. While holiday foods can be exciting, enjoyable, and a social aspect for many individuals, others may find themselves anxious about being surrounded by candy, rich desserts and dishes, and alcoholic beverages. As a registered dietitian nutritionist at Potomac Behavioral Solutions, I have several clients that express increased concerns during the holidays relating to the fear of weight gain, the fear of specific desserts or dishes at an upcoming holiday, and the fear of eating in social settings. Ultimately, they all ask the same question of “how do I survive the holidays?” 

While the answer is much more complex and individualized, there are some basic nutrition-related tips that can help! Please note, that your individual providers recommendations are primary and this is not a substitute for any medical or therapeutic advice. 

Meal Frequency

Source:https://www.boredpanda.com/cats-eating-weird-things/?utm_source=google&

utm_medium=organic&utm_campaign=organic

I commonly hear people planning to restrict most or all meals Thanksgiving Day, until dinner time and they eat to the point of feeling “stuffed.” Whether you are struggling with recovery from an eating disorder or just wanting to improve your relationship with food, swinging from starving to stuffed is not optimal for overall well-being. 

Restricting your intake can bring on feelings of irritability, depression, anxiety, dizziness, food obsession (aka food consumes your thoughts), and eating disorder related thoughts. Constrastingly, eating till you’re “stuffed” is frequently associated with feeling tired, sluggish, guilty, disgust, anxiety, depression, and a need for compensation (e.g. “I need to go for a run to compensate for this meal” or “I promise my diet starts tomorrow”). 

Meal frequency means to eat a meal or snack in a normalized and appropriate frequency to ensure that you are eating enough calories and nutrients throughout the day. This typically looks like three to four meals and one to three snacks per day (your registered dietitian can help you individualize this). Normalized meal timing typically includes meals/snacks every two to five hours, with the average being three to four hours. Therefore, try to regularly eat meals, even during the holidays. 

Balanced Meals

Source: https://www.lovethispic.com/image/81760/a-balanced-diet

Generally speaking, a balanced meal includes a protein, a starch, a fruit and/or vegetable, and a fat source. A protein source includes plant proteins, meats, seafood, poultry, eggs, and dairy. Starches include anything that is an adequate source of carbohydrates, such as rice, potatoes, bread, pasta, pastries, grains, crackers, and cereal. Fat sources are a little more tricky to identify sometimes because they can be baked into the dish, but some common sources are salad dressing, oil or butter, animal fats, nuts, full-fat dairy products, creamy sauces, oil-based soups or sauces, and dark chocolate. Fruits and vegetables provide important micronutrients (e.g. vitamins and minerals) and fiber for your body. All these components are important in a balanced diet because they allow you to feel energized and satiated, and help with mood stability, muscle recovery, growth, and cognitive abilities. 

Hydration 

Source: https://memegenerator.net/instance/73156790/dried-up-spongebob-i-need-water

In the famous words of Spongebob Squarepants… “I NEED WATERRRRRR!” Staying hydrated during the holidays seems like a “duhh” topic. However, with all the festivities, increased work, and busy schedules many people forget to hydrate themselves with water. Caffeinated and (non-) alcoholic beverages, and sweet holiday themed beverages are wonderful, but don’t forget to also drink water. Staying hydrated can help with energy, focus, mood stability, digestion, and hunger and satiety. As a rule of thumb, your urine should look like lemonade. If it looks like apple juice, then go grab your water bottle! 

Sleep

Source: https://knowyourmeme.com/photos/52251-reaction-images

Sleep is important for all aspects of your well being, including nutrition. Being sleep deprived is associated with increased levels of cortisol hormone and anxiety, which can increase your hunger, decrease digestion, alter bowel movements, shift food preferences and cravings towards high fat, sugar, and salty foods, reduce your metabolism and (over time your) alter biochemically lab levels. Therefore, sleep is greatly important for your health, especially during this hectic holiday season! 

Mindfulness

Source: https://me.me/i/why-yes-im-a-bit-stressed-why-do-you-ask-20288589

Try to schedule some time to reconnect with yourself, more specifically your hunger and satiety cues. I often tell my clients to pick three random times per day, and then check in with themselves to gauge “What is my body trying to tell me?” Questions to ask to bring mindfulness to your meals may include:  How hungry/full are you on a scale of one to ten, with one being starving and ten being stuffed to the point of nausea or pain? Are you feeling tension anywhere in your body? Are you hungry for a snack or a meal? If you are noticing hunger, try to think about why types of foods or flavors sound good to you. In addition, when eating a snack or meal, try to notice the smell, taste, and texture of the food. 

Self-Compassion 

Source: https://www.instagram.com/p/B-UOXuPHcsU/

Practicing self-compassion is not easy for many people. Afterall, we are our own worst critics! However, most people can agree they want the best for their loved ones and that they deserve care, love, and enjoyable things in life. Well, you are no different! You don’t have to love yourself to respect and take care of yourself (although if you do love yourself that is an added bonus). Just like the puppy (see picture above above), doing relaxing and enjoyable activities can be a form of self-compassion. Self-compassion encompasses taking care of yourself from a physical, emotional, spiritual, mental, and nutritional perspective. This means eating regular and balanced meals, hydrating with water, reducing anxiety, and staying mindful during eating experiences. It can also mean eating that extra slice of cake or having a salad, or sleeping in or hitting the gym - it’s all based on what is needed for you in that moment (aka listening to your body’s needs). Also, don’t forget to cut yourself some slack, because the holidays can be difficult and you’re doing your best! 

Telehealth By The Numbers

This is a facts sheet on how Telehealth is becoming a major interest in society. And that’s fantastic given the current situation we are having around navigating a pandemic. Most health providers are close to, if not, 100% Telehealth in order to maintain the safety and security of their patients.

Super interesting! Take a look.

FACE COVID

Thank you Russ Harris for this fabulous acronym, and the effective skills to use with it, in response to the stressors we are all feeling while dealing with the pandemic. Check it out below:

 How to respond effectively to the Corona crisis by Dr Russ Harris, author of The Happiness Trap 

‘FACE COVID’ is a set of practical steps for responding effectively to the Corona crisis, using the principles of acceptance and commitment therapy (ACT). Here’s a quick summary of the key steps, and in the pages that follow we’ll explore them all in more depth: 

F = Focus on what’s in your control

A = Acknowledge your thoughts & feelings

C = Come back into your body

E = Engage in what you’re doing

C = Committed action

O = Opening up

V = Values I = Identify resources

D = Disinfect & distance 

Let’s now explore these, one by one 

 F = Focus on what’s in your control 

The Corona crisis can affect us in many different ways: physically, emotionally, economically, socially, and psychologically. All of us are (or soon will be) dealing with the very real challenges of widespread serious illness and the inabilities of healthcare systems to cope with it, social and community disruption, economic fallout and financial problems , obstacles and interruptions to many aspects of life … and the list goes on. 

And when we are facing a crisis of any sort, fear and anxiety are inevitable; they are normal, natural responses to challenging situations infused with danger and uncertainty. It’s all too easy to get lost in worrying and ruminating about all sorts of things that are out of your control: what might happen in the future; how the virus might affect you or your loved ones or your community or your country or the world – and what will happen then - and so on. And while it’s completely natural for us to get lost in such worries, it’s not useful or helpful. Indeed the more we focus on what’s not in our control, the more hopeless or anxious we’re likely to feel. So the single most useful thing anyone can do in any type of crisis – Corona-related or otherwise - is to: focus on what’s in your control. 

You can’t control what happens in the future. You can’t control Corona virus itself or the world economy or how your government manages this whole sordid mess. And you can’t magically control your feelings, eliminating all that perfectly natural fear and anxiety. But you can control what you do - here and now. And that matters. 

Because what you do - here and now - can make a huge difference to yourself, and anyone living with you, and a significant difference to the community around you. 

© Russ Harris, 2020 www.TheHappinessTrap.com www.ImLearningACT.com 

The reality is, we all have far more control over our behaviour, than we do over our thoughts and feelings. So our number one aim is to take control of our behaviour - right here and now - to respond effectively to this crisis. 

This involves both dealing with our inner world – all our difficult thoughts and feelings - and our outer world – all the real problems we are facing. How do we do this? Well, when a big storm blows up, the boats in the harbour drop anchor – because if they don’t, they’ll get swept out to sea. And of course, dropping anchor doesn’t make the storm go away (anchors can’t control the weather) - but it can hold a boat steady in the harbour, until the storm passes in its own good time. 

Similarly, in an ongoing crisis, we’re all going to experience ‘emotional storms’: unhelpful thoughts spinning inside our head, and painful feelings whirling around our body. And if we’re swept away by that storm inside us, there’s nothing effective we can do. So the first practical step is to ‘drop anchor’, using the simple ACE formula: 

A = Acknowledge your thoughts and feelings 

C = Come back into your body 

E = Engage in what you’re doing 

Let’s explore these one by one: 

A = Acknowledge your thoughts and feelings 

Silently and kindly acknowledge whatever is ‘showing up’ inside you: thoughts, feelings, emotions, memories, sensation, urges. Take the stance of a curious scientist, observing what’s going on in your inner world. As you do this, often it’s helpful to put this into words, and silently say to yourself something like, ‘I’m noticing anxiety’, or ‘Here’s grief’, or ‘There’s my mind worrying’ or ‘I’m having a feeling of sadness’ or ‘I’m having thoughts about getting sick’. 

And while continuing to acknowledge your thoughts and feelings, also .... 

C = Come back into your body 

Come back into and connect with your physical body. Find your own way of doing this. You could try some or all of the following, or find your own methods: 

• Slowly pushing your feet hard into the floor. 

• Slowly straightening up your back and spine; if sitting, sitting upright and forward in your chair. 

• Slowly pressing your fingertips together 

• Slowly stretching your arms or neck, shrugging your shoulders. 

• Slowly breathing 

© Russ Harris, 2020 www.TheHappinessTrap.com www.ImLearningACT.com 

Note: you are not trying to turn away from, escape, avoid or distract yourself from what is happening in your inner world. The aim is to remain aware of your thoughts and feelings, continue to acknowledge their presence .... and at the same time, come back into and connect with your body, and actively move it. Why? So you can gain as much control as possible over your physical actions, even though you can’t control your feelings. (Remember, F = Focus on what’s in your control) 

And as you acknowledge your thoughts & feelings, and come back into your body, also .... 

E = Engage in what you’re doing 

Get a sense of where you are and refocus your attention on the activity you are doing. 

Find your own way of doing this. You could try some or all of the following suggestions, or find your own methods: 

• Look around the room and notice 5 things you can see. 

• Notice 3 or 4 things you can hear. 

• Notice what you can smell or taste or sense in your nose and mouth 

• Notice what you are doing 

• End the exercise by giving your full attention to the task or activity at hand. (And if you don’t have any meaningful activity to do, see the next 3 steps.) 

Ideally, run through the ACE cycle slowly 3 or 4 times, to turn it into a 2- 3 minute exercise. 

If you wish, to help you get the hang of this, you can download some free audio recordings of ‘dropping anchor’ exercises, varying from 1 minute to 11 minutes in length. You can listen to these and use them as a guide to help you develop this skill. You can download or stream them from the left hand box on this webpage: https://www.actmindfully.com.au/free-stuff/free-audio/ 

NOTE: please don’t skip the A of ACE; it’s so important to keep acknowledging the thoughts and feelings present, especially if they are difficult or uncomfortable. If you skip the A, this exercise will turn into a distraction technique – which it’s not supposed to be. 

Dropping anchor is a very useful skill. You can use it for handling difficult thoughts, feelings, emotions, memories, urges and sensations more effectively; switching off auto-pilot and engaging in life; grounding and steadying yourself in difficult situations; disrupting rumination, obsessing and worrying; and focusing your attention on the task or activity you are doing. The better you anchor yourself in the here and now, the more control you have over your actions – which makes it a lot easier to do the next steps: COVID 

© Russ Harris, 2020 www.TheHappinessTrap.com www.ImLearningACT.com 

C = Committed Action Committed action means effective action, guided by your core values; action you take because it’s truly important to you; action you take even if it brings up difficult thoughts and feelings. Once you have dropped anchor, using the ACE formula, you will have a lot of control over your actions – so this makes it easier to do the things that truly matter. Now obviously that includes all those protective measures against Corona – frequent handwashing, social distancing, and so on. But in addition to those fundamentals of effective action, consider: What are simple ways to look after yourself, those you live with, and those you can realistically help? What kind, caring, supportive deeds you can do? Can you say some kind words to someone in distress – in person or via a phone call or text message? Can you help someone out with a task or a chore, or cook a meal, or hold someone’s hand, or play a game with a young child? Can you comfort and soothe someone who is sick? Or in the most serious of cases, nurse them and access whatever medical assistance is available? 

And if you’re spending a lot more time at home, through self-isolation or forced quarantine, or social distancing, what are the most effective ways to spend that time? You may want to consider physical exercise to stay fit, cooking (as) healthy food (as possible, given restrictions), and doing meaningful activities by yourself or with others. And if you’re familiar with acceptance and commitment therapy or other mindfulness-based approaches, how can you actively practice some of those mindfulness skills? 

Repeatedly throughout the day, ask yourself ‘What can I do right now - no matter how small it may be - that improves life for myself or others I live with, or people in my community?’ And whatever the answer is – do it, and engage in it fully. 

O = Opening up 

Opening up means making room for difficult feelings and being kind to yourself. Difficult feelings are guaranteed to keep on showing up as this crisis unfolds: fear, anxiety, anger, sadness, guilt, loneliness, frustration, confusion, and many more. We can’t stop them from arising; they’re normal reactions. But we can open up and make room for them: acknowledge they are normal, allow them to be there (even though they hurt), and treat ourselves kindly. Remember, self-kindness is essential if you want to cope well with this crisis – especially if you are in a caregiver role. If you’ve ever flown on a plane, you’ve heard this message: ‘In event of an emergency, put on your own oxygen mask before assisting others.’ Well, self-kindness is your own oxygen mask; if you need to look after others, you’ll do it a whole lot better if you’re also taking good care of yourself. 

So ask yourself, ‘If someone I loved was going through this experience, feeling what I am feeling – if I wanted to be kind and caring towards them, how would I treat them? How would I behave towards them? What might I say or do?’ Then try treating yourself the same way. For more on self-kindness, also known as self-compassion, read this eBook: https://drive.google.com/file/d/1__Q3UcT9Q8VuSbiRm7x7-xjaxy5xkrba/view?usp=sharing 

© Russ Harris, 2020 www.TheHappinessTrap.com www.ImLearningACT.com 

V = Values 

Committed action should be guided by your core values: What do you want to stand for in the face of this crisis? What sort of person do you want to be, as you go through this? How do you want to treat yourself and others? Your values might include love, respect, humour, patience, courage, honesty, caring, openness, kindness …. or numerous others. Look for ways to ‘sprinkle’ these values into your day. Let them guide and motivate your committed action. Of course, as this crisis unfolds, there will be all sorts of obstacles in your life; goals you can’t achieve, things you can’t do, problems for which there are no simple solutions. But you can still live your values in a myriad of different ways, even in the face of all those challenges. 

Especially come back to your values of kindness and caring. Consider: 

What are kind, caring ways you can treat yourself as you go through this? What are kind words you can say to yourself, kind deeds you can do for yourself? What are kind ways you can treat others who are suffering? What are kind, caring ways of contributing to the wellbeing of your community? What can you say and do that will enable you to look back in years to come and feel proud of your response? 

I = Identify resources 

Identify resources for help, assistance, support, and advice. This includes friends, family, neighbours, health professionals, emergency services. And make sure you know the emergency helpline phone numbers, including psychological help if required. Also reach out to your social networks. And if you are able to offer support to others, let them know; you can be a resource for other people, just as they can for you. 

One very important aspect of this process involves finding a reliable and trustworthy source of information for updates on the crisis and guidelines for responding to it. The World Health Organisation website is the leading source of such information: https://www.who.int/emergencies/diseases/novel-coronavirus-2019 Also check the website of your country’s government health department. Use this information to develop your own resources: action plans to protect yourself and others, and to prepare in advance for quarantine or emergency. 

D = Disinfect & distance physically 

I’m sure you already know this, but it’s worth repeating: disinfect your hands regularly and practice as much social distancing as realistically possible, for the greater good of your community. And remember, we’re talking about physical distancing – not cutting off emotionally. (If you aren’t quite sure about what this means, read this: https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public ) This is an important aspect of committed action, so align it deeply with your values; recognise that these are truly caring actions. 

© Russ Harris, 2020 www.TheHappinessTrap.com www.ImLearningACT.com 

In Summary 

So again and again and again, as problems pile up in the world around you, and emotional storms rage in the world within you, come back to the steps of FACE COVID: 

F = Focus on what’s in your control A = Acknowledge your thoughts and feelings C = Come back into your body E = Engage in what you’re doing C = Committed action O = Opening up V = Values I = Identify resources D = Disinfect & distance 

****************************************************************** 

Well, I do hope there’s something useful in here for you; and feel free to share this with others if you think may find it helpful. 

These are crazy, difficult, scary times, so please do treat yourself kindly. And remember the words of Winston Churchill: ‘When you’re going through hell, keep going’. 

All the best, 

Cheers, Russ Harris 

Mindfulness Is Key

As the country is on edge with the Coronavirus spreading, keep in mind that most folks will recover if they contract it. Take all necessary precautions if you’re tested positive and listen to state and local officials.

Though this is an unprecedented time, where we have no timeline as to how long the virus will continue, it’s a perfect moment to practice our mindfulness skills.

Mindfulness is the beginning of change. Mindfulness reshapes one’s thinking pattern. We are all combating the virus as a community. Let’s radically accept that and know this too shall pass.

Check out this article on more about how to practice your Mindfulness if you are struggling. Bespoke Wellness Partners, you’ve done it again with such a great post. Thank you!

Happy World Mental Health Day!

Here at PBS, we understand the vital need for increased access to DBT. Building a life worth living starts with reaching out. We are here!

Check out this call to action article:

https://behavioraltech.org/the-need-to-increase-dbt-treatment/

Stop. Breathe. Be here now.

Check out this article below!

https://www.nytimes.com/2019/02/04/world/europe/uk-mindfulness-children-school.html

Society is becoming more open to discussing mental health and combating stigma! The article notes that mindfulness skills are being implemented to help children regulate their emotions more effectively; and we have seen similar success with our DBT work with children and adolescents!

That’s what we do here at PBS, particularly within our comprehensive DBT program. We learn and practice skills related to mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness to help effectively empower kids and families.

Have questions? Please feel free to reach out!