Radical acceptance is, in a nutshell, "radically" (all the way) accepting what is reality. This is deceptively simple, but so powerful when implemented. Radically accepting something does not mean you agree with it or think it is justified.
Read moreContribute
I think it is truly part of the holiday spirit to give things that are much more important than more STUFF to others. Ourselves, our time, our resources. Our resources, by the way, do not mean that you're going into debt to give!
Read moreThe 3-Part Message
This month's Skill is a very useful communication tool that avoids the common pitfalls that can derail communication and send the speakers into full-blown argument territory with defenses raised to the heavens. We want to avoid that at all costs. So, I have developed (with bits from here and there and my own experience) what I call the 3-Part Message.
Read morePositivity
When we are positive, our brain actually works better--we're smarter, faster, and more creative. Instead of trying to be more productive, let's try being happier now (more positive) which will lead us to increased productivity!
Read moreAbdominal Breathing (aka Diaphragmatic Breathing)
This is the first skill that I teach to nearly all of my clients. I encourage everyone to try it! It is quite surprising how such a simple change can frequently make a big difference.
Read moreAffirmations
The thing I love most about affirmations is that they're about the easiest tool to use. If you can listen, you can do them--no practice required!
Read moreMindfulness
This month's Skill of the Month is Mindfulness. It is something that has been around for centuries but in recent years has gained more attention in the Western world. Basically, mindfulness is the opposite of multi-tasking. It is doing one thing at a time, with full attention to that which is being done and doing so without judgement.
Read moreHalf-Smile
There is quite a bit of research to suggest that smiling increases our positive emotion. Much of this research, just to summarize it briefly, shows that when we smile, we perceive less pain and more enjoyment or happiness. In Marsha Linehan's work on Dialectical Behavioral Therapy, she discusses a "half-smile". The half-smile is akin to that of the Mona Lisa. It's a barely perceptible elevation of the corners of the mouth. Unlike a "forced" or "fake" smile, the half-smile may be viewed by someone else as nothing out of the ordinary. The effect on the half-smiler, however, may be quite positive.
Read moreGratitude Journaling
Recognizing an acknowledging what we want more of is a basic tenant of behavioral psychology. This skill allows us to tap into the power of looking for the good in our lives.
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