The science behind group therapy
While individual therapy can help to uncover, integrate and even resolve early emotional regulation challenges, group therapy goes further to enlist the nervous system of others for co-regulation, attunement and comfort to express previously internally forbidden emotions. We have found that some of our people with depression, anxiety, and mood disorders can develop healthy emotional regulation, confidence and a sense of ease during periods of stress when they combine individual and group therapy.
Spend time with the feelings wheel before 2020 disappears from your rearview mirror
If we slow down and connect to our current experience through a mindfulness lens we might be able to connect with bliss right here, right now without speeding towards 2021.
Pausing and reflecting on the little joys of 2020, while the year is still unfolding, can help to unleash the radiant feels of past holidays, even if we have lost loved ones or employment this year. This is not dismissive of the suffering many have experienced this year; in fact we can have feelings of peace and calm when we accept the pain and suffering we have experienced. We can also feel inspired and fortunate in knowing we were able to survive the challenges of trudging through 2020 with resiliency and strength.
So before you run towards 2021, try to spend some time with 2020 and the feelings wheel before it disappears from your rearview mirror.
Grounding your body in the safety of right here, right now
To quiet worry or panic, it is best to acknowledge it is happening rather than trying to avoid it or distract from it. Re-orienting ourselves to the here and now, versus worrying about the future, can help connect to the safety of the present moment. When your body receives messages that you are safe, your body will disengage from ‘fight or flight’ and move into our parasympathetic nervous system, where there is safety and the ability to thrive.
Relax & Renew: A 5-Minute Mindful Breathing Guided Meditation
Mindful awareness can connect us to the messages our body is trying to tell us; mindfulness can help us to be aware of our internal voice that is super judgy and harsh; and mindful self compassion can help soothe our discomfort when we make mistakes.
Introducing the Feelings Wheel: Do You Know How to Identify Your Emotions?
I stumbled upon my first Feelings Wheel early on as a therapist intern.
Mindful Eating: 5 Ways to Practice
Mindful eating is the process of slowing down and paying attention to your actual eating experience without judgment.