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Life Lessons from Solving a Puzzle
A few weeks ago I did something I hadn’t done in quite a while—I put together a puzzle with a friend. Although we haven’t finished it yet, the experience reminded me of how putting together a puzzle is similar to moving through life. Here are some of the insights I gained while piecing it together. Clarity First, let’s normalize that putting together a puzzle, especially a 1,000-piece one with minimal detail, is not easy. When I started trying to put this puzzle together, I was quickly reminded to reference the picture of what the puzzle is supposed to look like often. Clarity is key. Understanding what you want your life…
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Exploring the Benefits of Different Types of Therapy
Today, many individuals are turning to therapy as a way to cope with the challenges and stressors of everyday life. Therapy comes in many forms, each offering unique benefits and approaches to healing. Let’s explore the benefits of different types of therapy and how they can help individuals navigate their mental health journey. 1. Cognitive Behavioral Therapy (CBT): Therapists widely use Cognitive Behavioral Therapy to focus on changing negative thought patterns and behaviors. The main benefit of CBT is its practical approach, offering clients tangible tools to manage symptoms. CBT has been shown to be effective in treating anxiety, depression, and other mental health conditions. 2. Dialectical Behavior Therapy (DBT):…
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How to be Childlike (but not Childish) to Improve Mental Health:
In today’s fast-paced and hectic world, it’s easy to get caught up in the stresses and responsibilities of adulthood. We often forget the carefree and imaginative mindset of childhood that can bring joy and lightness to our lives. However, embracing a childlike mentality while still maintaining maturity and responsibility can have significant benefits for our mental health. Being childlike means tapping into the curiosity, wonder, and creativity that children naturally possess. It means approaching life with a sense of playfulness and openness, rather than being weighed down by worries and fears. Embracing this mindset can help us to see the world in a new light, sparking our creativity and inspiring…
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Crisis Recovery For Military or First Responders
Recovery from a crisis can be especially challenging for military personnel and first responders, who often face the dual burden of managing their own emotional responses while providing support to others. This guide offers practical steps to help you navigate the recovery process effectively, integrating key practices such as maintaining personal connections and establishing healthy routines. Avoiding Over-Identifying with Survivors’ Grief One of the critical aspects of recovery for military or first responders is Avoiding over-identifying with survivors’ grief. It’s natural to empathize with those you’re helping; however, maintaining a professional distance is crucial to preserve your mental health. Techniques such as mindfulness and reflection can help you acknowledge your…
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Silencing Your Inner Critic
The words we tell ourselves are powerful. They shape how we show up in the world and what we believe we are capable of. After thousands of conversations I’ve had over the years, along with my own lived experience, I have come to realize we all have an internal world unseen by the people around us. One recurring theme that emerges is the undeniable power of the words we tell ourselves, and the profound impact it has on our mental well-being. Our inner dialogue, that constant stream of thoughts buzzing in our minds, plays a crucial role in shaping our emotions and behaviors. It’s like having a personal narrator, commenting…
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Assertive Communication: 5 CLEAR Truths to Express Yourself with Confidence
Assertive communication is a powerful tool that allows individuals to express their thoughts, feelings, and needs in a clear and respectful manner. By using “I” statements instead of blaming language, assertive communication promotes healthy relationships, helps avoid conflicts, and enables individuals to set boundaries effectively. Not everyone knows how, or has the confidence, to begin using assertive communication. Using the acronym CLEAR, I have identified 5 truths than can help you gain confidence and understanding that can lead to healthier communication. Clarity through “I” Statements: Assertive communication emphasizes expressing oneself using “I” statements rather than using accusatory language with the word “you.” For instance, instead of saying, “You never listen to…
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An Introduction to Basic Communication: Why Assertiveness is Key
Communication is an essential part of our daily lives. It is how we express our thoughts, feelings, and ideas to others. However, not all is created equal. There are three main types of communication: passive, aggressive, and assertive. Each type has its own unique characteristics and can have a significant impact on our relationships with others. Passive Communication Passive communication is when a person does not say what they need or how they feel. Passive communicators are usually afraid of conflict and avoid confrontation at all costs. People who communicate passively often end up isolating themselves, withdrawing from others, and internalizing their feelings. This can lead to feelings of resentment,…
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Mental Health and First Responders
First responders work hard to protect our communities and maintain our safety. Their work often involves engaging in very stressful and traumatic situations. They often encounter difficult situations many times a day. Frequent encounters with those struggling with mental health issues can cause compassion fatigue. Compassion fatigue is a mental response to helping others in stress. These encounters can also create misconceptions about individuals with mental health challenges. Misconceptions can create a stigma surrounding seeking mental health support for first responders. Even though a stigma exists, many first responders struggle with mental health difficulties. Reports show 85% of first responders have experienced symptoms of mental health disorders. Depression and PTSD…
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Good Teachers Have Scary Thoughts
It was my first (and only) year teaching. Though my background was in mental health, I thought I would try my hand at education. Sure, it was an incredible learning curve to be a teacher, but, all things considered, I did pretty well. My classroom was one of clear and high expectations, kindness, creativity, mutual respect, and learning. I had great reviews from administration, fantastic results on evaluations, and my supervisors were encouraging me to continue the teaching path. But good teachers can have scary thoughts. What I would never let anyone know was that, while on the outside I seemed to have a pretty well-put together classroom, on the…
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5 Key Points for Reduced Conflict in Communication:
PICASWhether we are communicating to a partner, friend, or family member, we are going to have moments where we are triggered. When those triggers turn into anger, they can cause serious problems in our relationships. Sometimes people shut down when they are angry, in fear that they will say the wrong thing and push their partner or loved one away. Sometimes they act out in anger. This can look obvious like yelling, blaming, and belittling. Or it can be subtle, such as closing doors a little harder than usual, stomping rather than walking, or just showing slightly more aggression in body language. Unfortunately, anger in some relationships can result in…
