Dr Jonathan Rudiger, PsyD, HSP

02/06/2023

As mental health professionals, we understand the importance of taking care of our minds and bodies. Our daily habits and routines can play a significant role in promoting mental wellness and helping us manage stress.

In today's fast-paced world, it can be easy to fall into unhealthy patterns of behavior that can harm our mental and physical health. That's why it's crucial to establish and maintain healthy habits that support our well-being.

Some habits that have been shown to have a positive impact on mental health include:

Regular exercise: Physical activity has been shown to reduce symptoms of depression and anxiety and promote feelings of happiness and well-being.

Adequate sleep: Getting enough sleep is essential for good mental health. Aim for 7-9 hours of quality sleep per night.

Eating a healthy diet: A diet rich in fruits, vegetables, and whole grains can help to improve mood and reduce symptoms of mental health conditions.

Meditation and mindfulness practices: These practices can help reduce stress, improve mood, and promote feelings of calm and relaxation.

Staying connected with others: Having strong social connections has been shown to have a positive impact on mental health. Make time for social activities, reach out to friends and family, and consider joining a support group.

Setting boundaries: Taking time for yourself and setting boundaries can help reduce stress and improve mental well-being.

Incorporating these habits into our daily routines can help us to manage stress and promote overall mental health. Remember, taking care of ourselves is essential to leading a happy and fulfilling life. If you need help establishing healthy habits or managing stress, reach out to me for support.

01/29/2023

Have you ever heard of the 5 Love Languages? It's a concept developed by Dr. Gary Chapman, which highlights the different ways individuals express and receive love. Understanding your love language and that of your partner can improve communication and strengthen your relationship.

The 5 Love Languages are:

Words of Affirmation - verbal expressions of appreciation and affection.

Acts of Service - doing things to help your partner, such as doing household chores or running errands.

Receiving Gifts - tangible tokens of love, such as a bouquet of flowers or a thoughtful trinket.

Physical Touch - hugs, hand-holding, and other forms of physical affection.

Quality Time - spending undivided attention with your partner, such as a date night or a picnic.

By identifying your and your partner's love languages, you can tailor your actions and words to better express and receive love in a way that is meaningful to each other.

01/25/2023

Are you hesitant to try video or virtual therapy? Recent clinical studies have shown that online therapy is just as effective as in-person therapy for treating mental health conditions such as anxiety, depression, and PTSD. Not only is it more convenient, but it also allows for more flexibility in scheduling and eliminates barriers such as transportation. Give us a call at 615-378-7129 to learn more about our virtual therapy options and how they can benefit you.

01/17/2023

"Hey everyone! As many of you know, Dr. John Gottman is a leading expert in the field of marriage and relationship research. His work has uncovered some key insights into what makes for a successful and lasting relationship.

Some key takeaways from his research include the importance of strong communication and problem-solving skills, the need for couples to maintain a sense of positivity and fondness for one another, and the significance of understanding and managing conflict in a healthy way.

Gottman also emphasizes the importance of what he calls "The Sound Relationship House," which includes building a strong foundation of trust, commitment, and intimacy, and working to maintain a sense of shared meaning and purpose in the relationship.

If you're interested in learning more about Gottman's research and how to apply it to your own relationship, check out his books "The Seven Principles for Making Marriage Work" and "Why Marriages Succeed or Fail." "

01/08/2023

Hey everyone!

I've been thinking a lot about time management lately, and I wanted to share some key ways that I've found to be effective in improving my own time management skills.

1. Set clear goals and priorities. It's important to know what you want to accomplish, and to focus on the most important tasks first.

2. Use a planner or calendar to schedule your time. This can help you stay organized and ensure that you have enough time for everything that you need to do.

3. Create a daily to-do list. This can help you stay focused and ensure that you don't forget any important tasks.

4. Minimize distractions. Turn off notifications on your phone, and try to find a quiet place to work.

5. Take breaks. It's important to give your brain a chance to rest and recharge.

6. Learn to say no. It's okay to turn down invitations or requests if they don't align with your goals or priorities.

01/04/2023

I am frequently asked about how to manage grief and loss. Here are a few main points to consider:

Grief is a natural response to loss, and it is important to allow yourself to feel and express your emotions.

The five stages of grief (denial, anger, bargaining, depression, and acceptance) are a normal part of the grieving process, but not everyone experiences them in the same order or to the same degree.

Grief is a personal and individual experience, and there is no "right" or "wrong" way to grieve.

It is important to find healthy ways to cope with grief, such as seeking support from others, participating in activities that bring you joy, and finding ways to honor and remember the person who has died.

It is possible to find meaning and move forward after a loss, even though the grief will never fully go away.

01/01/2023

Happy New Year to all! As we begin a new year, it's important to take time to reflect on the past and set goals for the future. I am committed to supporting and empowering my clients in their journey towards a healthier, happier life. Here's to a year of growth, self-discovery, and positivity. Wishing you all the best in the year ahead!

12/30/2022

Hey everyone! It's that time of year again - the holiday season! And while this time of year can be filled with joy and cheer, it can also be super stressful and overwhelming. That's why it's important to take care of ourselves and prioritize our mental and physical well-being.

Here are a few self care tips to help you get through the holiday season:

Take a break from social media. Constantly scrolling through your feed can add to holiday stress. Unplug and give yourself a break from the virtual world for a bit.

Say no to events and obligations that don't bring you joy. It's okay to turn down invitations and requests if they don't align with your values or if they just add to your stress.

Indulge in some self-care activities. Take a hot bath, do some yoga, or treat yourself to a massage. You deserve it!
Make time for laughter and fun. Watch a funny movie, go to a comedy show, or just hang out with friends and have a good time. Laughter is the best medicine!

Don't forget to eat well and exercise. It's easy to get caught up in the hustle and bustle of the holiday season, but it's important to take care of your body by eating nutritious meals and staying active.

Remember, self care is not selfish - it's necessary for our overall well-being. So don't be afraid to prioritize your own needs and take a break when you need it.

Happy holidays!

10/11/2020

Sometimes we focus so much on the anniversaries of our traumas that we lose sight of the anniversaries of our triumphs. Don’t let the triumphs on your calendar get lost among the tragedies. - Kate J. Tate

Call me or message me if you feel that you are getting stuck in tragedy. Let’s work toward triumph together! 615-378-7129

10/01/2019

“The risks that accrue to you for speaking the truth are so much more minimal than the risks that accrue to you from deceiving yourself and other people that they’re not even in the same universe…speak the truth!“ -Jordan Peterson

09/29/2019