followyourcompass_delmar

05/06/2022

May is month! Here's to you - who makes it happen in the face of struggle. Cheers to the folks who speak out against pejorative language used in the medical and mental health spheres. Props to those who and receive the support they need at school and the workplace.
This is the month that brings awaress to mental health being "a thing" - and that helping yourself and loved ones is a strength, not a weakness.

02/18/2021

You are remarkable. You are exquisite. You are resilient. You are valid. There is no need or requirement to suffer a fate of repeated patterns of yesteryear. You can overcome.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

02/15/2021

I don't always remember to post on the holidays, and I don't always feel hopeful. Here is this beautiful reminder that we are one country, that change is possible, and we are working at making progress on a whole lot of fronts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Photo- The Boston Globe: The North Portico of the White House was illuminated with rainbow colors on Friday night. MICHAEL REYNOLDSEPA

02/14/2021

Let us check in with ourselves, then we can check in with our loved ones and our to-do lists. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Observing is like data input, it's simply perceiving a thing. Only after this first step are we able to label this perception with words, and describe what we see/feel/experience without add-ons. Our language can become vague when we are on autopilot, or carry assumptions or judgment about whether a thing is good or bad. We can practice observing and describing our experiences, and be far more prepared to express clearly to others. Not to mention more able to feel personally validated by honoring ourselves truly as we are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What did you observe today?

02/13/2021

Exercise is the new prozac.⠀⠀⠀⠀⠀⠀⠀⠀⠀..Well, it certainly helps reduce vulnerability to emotional dysregulation, stimulates endorphins, and decreases cortisol. Among a host of other physical and mental benefits. Takeaway- insert some movement in your daily or weekly routine!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

02/12/2021

Did you know that learning to do something new helps you regulate your emotions? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
* YEP! *⠀⠀⠀⠀⠀⠀⠀⠀⠀
By practicing and improving yourself in some area actually helps to bolster your resiliency, and ward off future dysregulated emotions. As you increase competence in one area (task, knowledge, skill), you reduce vulnerability to having your emotions run the show. Over time you will gain (healthy) control of your emotions, instead of them controlling you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's also Lunar New Year - so take the time to make some moves that'll carry you through the year!

02/12/2021

Wake up renewed, refreshed! Awake! Ready to take on the day... Or not. Sleep is a major contributor in how we interact with the world and regulate our emotions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sleep affects internal workings of our organs, our immune system and muscle growth, moods and attitude throughout the day, not to mention concentration, memory, and alertness. There are tomes of research on the ways in which sleep affects us.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Takeaway: Aim to have consistent night's sleep. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
A balanced amount (7-9 hours, depending on age, etc) on a regular basis is going to support you more effectively. Your body is sensitive to disruptions of sleep, so it will be easy to knock off (just 1 late night or a time zone change), and takes weeks to get back on schedule (6-8 wks). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Unfortunately we can't stockpile hours of sleep like cactus and water, so it really is the CONSISTENCY part that is key.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take this also as validation - it really is hard to get into a regular sleep routine! If you're in progress, don't give up. You got this!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
p.s. Yes, sleep can be the focal point of therapy! It's often a part of what's going on when people start, and is certainly incorporated/addressed if it's ineffective or wonky. Clinical term: wonky

01/07/2021

We're on Therapy Tribe!

Follow Your Compass, Psychologist, Del Mar, California, 92014. Specializes in Borderline Personality Disorder, LGBT Issues, Trauma and PTSD