Die erste Woche ist um und ich kann euch sagen es ist anstrengend richtig ANSTRENGEND, teilweise habe ich das Gefühl die komplette Kontrolle zu verlieren, aber das war mir irgendwo klar. Ich weiß das es irgendwann besser wird aber so manches mal, vorallem heute, viel es mir verdammt schwer mich selbst runter zu skillen, keiner der Skills die ich sonst nutze hat geschafft das ich wieder runter komme. Hoffe das ich die kommende Woche besser werde. Bis jetzt habe ich leider mein Wochenziel "Anspannung schon vor dem Point of no return erkennen und handeln" nicht erreicht, aber es sind ja noch ein Paar Tage. Freue mich auf dieses Wochenende, die erste Heimfahrt mit Übernachtung.
My sweetheart. I can't believe he is going to be 6 years old this year. Wild. Time is... weird, especially when most of it is lost in a blur and repressed memories. 😒
I've been feeling so low lately. My words haven't been flowing because I have so much brain fog. I've been perpetually fatigued with my eyes feeling like actual anvils. So. Heavy. But then my mind is spinning and naps aren't an option.
I realized this is when I rely on distraction techniques to enjoy some quiet space in my mind, which is necessary for me to rest. Netflix and video games are helpful distractions for me.
What helps you when you're in this type of headspace? .
From @yoga_international : “When clients seek out a yoga therapist or a therapeutic group, they are usually not coming to learn yoga, but to get help with or relief from some symptom or health condition that is troubling them. In most cases, the instruction focuses on their condition and how the yoga techniques can help them feel better or improve their function, rather than on the techniques or methods of yoga practice... Rather than focusing on yoga methods and practices, yoga therapists fundamentally focus on their clients’ needs. Their job is to understand why their clients have come to see them and determine what they can do to support them. To help them in their work, therapists are trained to assess clients through listening, questioning, observing, and appropriately touching. Therapists look for ways to help their clients reduce or manage their symptoms, improve their function, and help them with their attitude in relation to their health conditions. After assessing clients, therapists establish appropriate goals, develop a practice intervention, and then teach clients to practice that intervention. In this sense, therapists choose yoga techniques in relation to how they will specifically benefit individual clients.” 💌
𝘍𝘰𝘳 𝘢 𝘤𝘰𝘯𝘴𝘶𝘭𝘵𝘢𝘵𝘪𝘰𝘯, 𝘱𝘭𝘦𝘢𝘴𝘦 𝘦𝘮𝘢𝘪𝘭 𝘮𝘦: 𝘪𝘳𝘪𝘯𝘢@𝘮𝘪𝘯𝘥𝘣𝘰𝘥𝘺𝘤𝘰𝘰𝘱.𝘤𝘰𝘮. 💌
We aren’t talking about changeable problems. We are talking about those ones that we can’t change - like things in the PAST, the thoughts/feelings/actions of OTHERS, etc. Sometimes we get stuck in “control mode” because control feels better than realizing what little control we actually have over ANYTHING (aside from our own behavior). ——————————————— Yalom says it best on the topic: “At some point we all have to give up hope for a better past.” ———————————————This doesn’t mean bypass the grief or the feelings that come with the loss. BUT, it’s important to wonder where in our lives we might be investing our energy into something (achievements, relationships, possessions, etc) as a way to avoid our grief and the anxiety we feel over things we cannot change.
@Drholliegranato said it perfectly, so I'll just leave this here.
“Researchers theorizes that worrying reduces anxiety ( #whataparadox) because it is our brain’s way of trying to solve things.. a way to manage the intense fear that comes with living in a chaotic & unpredictable universe (ha). Our brains want to help us prevent catastrophe! And since worrying sometimes *feels* helpful for managing anxiety, our brain keeps doing it. Next thing you know, worry turns to rumination as our brains try #onaloop to solve a feared future that we have little to no control over 🤭 #glitchingout Luckily, there’s a way to break out of the worry loop. Ever notice how when we worry, we imagine all the scenarios leading up to the point where the catastrophe happens, but then stop (& shudder 😱😰🤢)? What if next time you played it all out - imagine the catastrophe actually happened. What are you the most scared of? What would it feel like? Often what we are afraid of most is how a catastrophe will make us feel - lonely, rejected, shamed, despair, grief. Next, imagine yourself realistically coping with the catastrophe. Practicing confronting our feared outcome and visualizing a way through it can be an antidote to worry & rumination” #therapy#mentalhealthawareness#mentalhealth#dbt#approachdiscomfort#drholliegranato#stretchzone#exposure#GAD#dbtskills#copeahead#anxiety#worry#rumination#dialectics#freedom
0 92 hours ago
Prometo abrazarme todos los días de mi vida.
Prometo no volver a reducirme a mis cicatrices.
Prometo tenerme paciencia en los días tristes.
Prometo reconocer mi esfuerzo aún cuando eso para otros signifique nada.
Prometo decirme te quiero cada vez que mire el espejo.
Prometo no ser tan dura conmigo misma.
Prometo no dejar de lado mis pasiones por agradar a otras personas.
Prometo no alejarme de aquellos vínculos que me sanan.
Prometo abrazar mi tristeza aun cuando sienta que es insoportable.
Prometo buscar razones para que el pánico que siento cada mañana no sea tan irracional.
Prometo entender que no soy el daño que me hice, ni soy las emociones dolorosas o los pensamientos repetitivos.
Pero sobre todo prometo que si vuelvo a caer en viejos hábitos, no importa cuantas veces, prometo siempre volver a encontrarme. .
I’ve been talking a LOT about goals this week. How do we accomplish them? What do we need to do to make this year different? All of this talk of goals can feel a little abstract so I wanted to actually SHOW YOU what it looks like to get a happier teen.
I share a lot of tips and tricks but what are the results?
I want to share @selenagomez ’s story. She finally did it -- after YEARS of never getting off the ground.
Despite being in the spotlight as a Disney star, she was just like any teenage girl. She too struggled with negative thinking and insecurities and an Instagram full of happy photos.
But it wasn’t enough to look happy, she didn’t FEEL happy.
I’ll let her tell you in her own words to Vogue magazine:
“I was depressed, anxious. I started to have panic attacks right before getting on-stage, or right after leaving the stage.” Here’s what she had to say about her journey:
“You have no idea how incredible it felt to just be with six girls,” she says. “Real people who couldn’t give two sh**s about who I was, who were fighting for their lives. It was one of the hardest things I’ve done, but it was the best thing I’ve done.” She FINALLY DID IT. Don’t get it twisted. Her journey wasn’t smooth sailing and like I’ve mentioned a few times this week if this whole process was easy a LOT more people would do it.
The point is that it CAN be done and these are the types of results I like to get for my clients, too. You can learn more about working together here: www.mallorygrimste.com
Photo Source: GETTY IMAGES/MATT WINKELMEYER
I buy myself flowers every time I go to the grocery store. Not just when I'm depressed but when I'm feeling good as well. It's an act of self care and a reminder that I deserve to treat myself. All the time. Cutting and arranging them is a good distraction and exercise in mindfulness..noticing each flower's color, it's scent, how each petal is different, and all the positive vibes that come with it. I put them by the window and in that moment I am happy. 💐
⚠️!!!AURISTAS!!! ⚠️ MAÑANA JUEVES 24 A LAS 16:00 (🇮🇨~>15:00) SE INTERARA HACER UN TT EN TWITTER PARA QUE SE LLEVE A AURAH AL DEBATE O LÍMITE. ⚠️⚠️ MAXIMA DIFUSIÓN PARA QUE SE ENTERÉ MÁS FANS⚠️⚠️. ADEMÁS TENEMOS QUE IR MENCIONADO A LO LARGO DE LA SEMANA A SALVAME DELUXE QUE QUEREMOS A AURAH EN LA MESA DEL DEBATE. ⚠️⚠️ COMPARTIR EL CARTEL ⚠️⚠️ GRACIAS 💜 #aurahruiz#dbt#ghvip6
If you’ve worked with me before, then you know this is the entire premise of my therapeutic approach.
Pain is an inevitable part of life. There’s unfortunately no way around this. We get sick. We break bones. We lose jobs. Our loved ones die.
But suffering is completely optional. We suffer when we fight with reality, when we refuse to accept the pain in our lives.
We might say things like, “I can’t stand this”, It’s not fair”, “It shouldn’t be this way”, or “Why me?!”. It’s almost as if we think that refusing to accept it will make it not true.
But that’s not the case - refusing reality only amplifies and intensifies our emotional reaction to it, and this can be exhausting.
Here’s an example - when someone passes away and we accept it, we focus on working through the grief (pain) instead of refusing to accept it, which can lead to feelings of anger, resentment or bitterness (suffering).
Now let’s be clear, acceptance does NOT mean liking, wanting or approving of what happened. It also doesn’t mean throwing your hands up in the air and passively accepting everything that happens.
Rather, it means that you are acknowledging reality for exactly what it is, which then frees you up to be able choose how you want to handle it - “I’m in this situation. I don’t like it or approve of it. But it is what it is and I can’t change it”.
Don’t get me wrong - accepting reality is hard when life is painful. No one wants to experience sadness, anxiety, disappointment or loss.
But the more we struggle with it, the more we suffer. And this is entirely within our control.
Acceptance is a skill that requires practice. When you practice acceptance, the pain, disappointment or sadness is still there, but you don’t add it to the pain by fighting it.
Are you struggling to accept the pain in your life? Contact me today to learn more about how I can help you to reduce your suffering.
María Jesús, en su búsqueda de ayudar a sus pacientes de la forma más efectiva posible, se incorpora a Grupo Más DBT entusiasmada en pertenecer a un equipo motivado, en constante perfeccionamiento y con muchos proyectos a desarrollar. María Jesús es terapeuta de DBT y tiene formación y experiencia en el trabajo con adolescentes con conductas de riesgo. Además, ha complementado su formación con sus estudios en EMDR, el cual es un modelo terapéutico que ha demostrado eficacia para todos los trastornos que tienen un evento traumático a la base.
1 195 hours ago
Essa semana a Aprimorar esta tendo o privilégio de poder novamente participar do III Treinamento Intensivo em DBT da Behavioral Tech.
Você sabe o que é esse treinamento ? Entre na nossa página no facebook e descubra.
Sometimes I joke that it feels like I’m a failure since I don’t have a million Instagram followers, I’m not a CEO of a tech start up, and I’m not engaged or traveling around the world every weekend. Saying these things out loud puts our impossible ideas about what it means to be successful into light 💡 we define what is important to us & ultimately we are the drivers of our lives 🚗 comparison is toxic and social media is not representative of real life. When I feel myself spiraling into a really toxic comparison session I try to turn my phone off for at least one hour and leave it in another room 🚨 what do you guys do to prevent yourselves from comparing? 🌸