Mind Balance Counseling Center, PLLC

01/26/2023

Emotional Regulation tips

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11/29/2022

Do you stonewall during conflict? ⁠
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Stonewalling, one of the Four Horsemen, is Dr. John Gottman's term for one or both partners shutting down when feeling overwhelmed during conflict. Rather than confronting the issue, someone who is stonewalling will be unresponsive, making evasive maneuvers such as tuning out, turning away, or acting busy. ⁠
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Self-soothing is the antidote to stonewalling. When stonewalling happens, stop the conversation and take a break. It can be helpful to agree on a signal, phrase, or gesture to clearly communicate when you're feeling overwhelmed. By taking a break (Gottman recommends self-soothing for at least twenty minutes), you can calm your nervous system and return to the conversation with a clearer perspective and a better ability to problem solve.

08/24/2022

Food for thought

Discipline means to teach-- instead of causing pain to see results, think about providing love to disarm our children and then teach them the skills that are missing to succeed.

08/24/2022

Dr. John Gottman describes a repair attempt as “any statement or action — silly or otherwise — that prevents negativity from escalating out of control.”

Repair attempts are also bids for connection. Knowing what they look and sound like can help you communicate more effectively in your relationship. 💞

Please note: This post is not intended to address situations of abuse. Social media is not a replacement for individualized support.

08/16/2022

Graphic credit: thepresentpsychologist

07/17/2022

07/15/2022

Starting 07/16:

Starting July 16th, 988 will be a universal entry point so that no matter where you live in the U.S., you can easily access 24/7 emotional support.

In the meantime, please continue to share 1-800-273-TALK (8255) to be connected with a trained, caring counselor.

We're here for you.

06/01/2022

With the recent traumatic events, be mindful of how it is impacting you. Tips on what to do to self-regulate.

*Understand your window of tolerance (gauge your current mental state) & check for triggers.

*Mindfulness strategies: meditate/use your senses to ground yourself

*Use your support system

*Use your faith/spirituality

*Breathing Strategies

*12 second rule on positivity-focus on something positive for 12 seconds to form a new neuron connection (look at a flower, a photograph that brings joy, etc.)

*Counseling

03/22/2022

To help alleviate anxiety, try some Grounding Strategies. Grounding Strategies help redirect intrusive thoughts to ‘the here and the now’ to feel calmer.

Some strategies include:
•Boxed breathing
•5,4,3,2,1 (use your senses to find 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste)
•exercise
•memory games
• recite the alphabet backwards

12/18/2021

Self-Care is incredibly important for overall health. It decreases stress & anxiety,it protects your mental health, and it boosts self-esteem as well as promotes better relationships with others. Here are a few ideas for self-care this holiday season.

Source: American Counseling Association

12/02/2021

Gratitude Practice is a wonderful way to scientifically boost mood, improve sleep, increase empathy, foster good relationships, increase connection and engagement with others, boost physical health, increase self-esteem, and boost over mental health. Try it daily to increase your self-care.

What are you grateful for today?

10/29/2021

Food for thought…

Working to improve your may not be a quick or easy process. It’s always important to remember to go at your own pace and take things one step at a time.