therapy skills

The Power of Saying No: Communicating Your Boundaries

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The Power of Saying No:

Communicating Your BoundariesSaying No

Every person has their own unique boundaries. Boundaries help us define who we are. Some
examples of boundaries include what you feel is and isn’t acceptable, and what you want and do not want. Boundaries can be communicated verbally and non-verbally, and there are different types of boundaries we can have. An example of a specific type of boundary is physical boundaries, such as the physical space between you and the person next to you that you feel most comfortable with. Examples of different types of boundaries (emotional, mental, sexual, spiritual, physical and material) can be found here.

We are going to focus on how important communicating your boundaries with others can be. Setting appropriate boundaries, like saying no when you want to, can pose as more and more challenging as responsibilities increase and relationships expand; although challenging, boundary setting is essential to healthy relationships, self-expression, and empathy. Continue reading →

Taking the Wheel: How to Gain Control Over Your Depression

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Kick Depression out of the Driver’s Seat

What has depression done for you lately?Driving image

This might seem like a silly question. But the answer is, probably a lot! The truth is, our emotions do a lot for us. They motivate our behavior and signal us, and others around us, to respond in certain ways. This is helpful in many ways, like when we need to jump out of the way of something coming towards us or take a bit of time to nurture ourselves after a sad event. Continue reading →

Coping with Unwanted Thoughts

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Coping with Unwanted ThoughtsThought bubbles

Has anyone ever given you the advice “just don’t think about it,” when you share worries, fears or concerns? For most worriers this advice can feel defeating and near impossible. While the advice may be well meaning, the truth is that “just not thinking about something” is not only ineffective, the act of trying to avoid thinking about something can actually make you think about it more! Fortunately, cognitive behavioral therapies offer several effective techniques that can help you manage these unwanted thoughts. Continue reading →

Real Threat or False Alarm: Understanding the Nature of Anxiety

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Real Threat or False Alarm: Understanding the Nature of Anxiety

Real threat or false alarm?

  • Have you ever felt anxious “for no reason?”
  • Do you worry something bad might happen?
  • Are you anxious about getting anxious?

If you answered yes to any of these questions, you may have experienced an anxiety “false alarm.” Read on to find out more about these errors and to learn the first step in stopping them from sending you into a panic. Continue reading →