Self-Help

Emotional Recovery Information and Guidelines

Get professional help. Find a therapist who understands trauma and dysfunctional family issues. Consult with a psychiatrist about managing severe or persistent symptoms including: insomnia; depression; anxiety or panic; or dissociation (feeling numb, disconnected from oneself; gaps in memory; episodes of regression). If you feel suicidal or otherwise unable to keep yourself safe, you can…

Healthy Lifestyle Motivation Inventory

This inventory can help you think more broadly about your motivations for developing and maintaining certain healthy lifestyle changes. Rate each item according to the strength of its motivation for you, using the five-point scale below. 1                   2                  …

Emotional Eating, Behavioral Solutions

Most of us do it. Sad, angry, stressed or bored, the easiest “shortcut” to feeling better seems to be reaching for unhealthy foods or overeating in general. Food can bring all kinds of comfort and sensory pleasure, but it also gets seriously misused. When our eating behaviors are out of line with nutritional needs and…

Time Management Strategies

1. Keep a weekly activities schedule and a monthly calendar. Include scheduled appointments, time for yourself and loved ones, social/recreational events, etc. If you are trying to make something a priority, e.g., exercise, make sure to “schedule it in.” And remember that time management is not only about getting things done. It also increases your…

Assertiveness Tips

Make your own needs and feelings a priority, even with smaller or less important matters. Use your needs and feelings as a basis for making decisions for yourself and communicating these decisions to others. Just not wanting to do something is sufficient reason to say “no.” If you realize that you have failed to assert…

Anger Management 1, 2, 3

1. Assessment Source(s) of Your Anger or Frustration Anger at yourself Anger at other(s) Anger at a bad situation or event Temporal Nature of Your Anger Current or recent anger Old anger *************************** Exercise: Make a list of everyone you’re angry at or everything you’re angry about. If necessary, make two lists so you can…

Better Self-Care: Because There is “Only One You”

Most of us know in theory what we should be doing to take care of ourselves: eating regular meals, exercising, getting enough sleep –– but knowing and doing can be two different things. Even when we are obviously  suffering negative effects of self-neglect, it is easy to indefinitely delay simple changes that could substantially improve…

Stress Management Tips and Strategies

If you are feeling overloaded with too much to do, acknowledge that you cannot do it all at once! To help you better prioritize, make a list of your tasks and give each the following designation: Do, Delay, Delegate or Dump. Remember to breathe. Try standing up and stretching your arms upward as you breathe…

Errant Coping Styles, or How We Might Trip Ourselves Up

Personal and job-related stress can range from “daily hassles” (e.g., traffic jams) to more serious problems such as an illness or death in the family. Some of the stressors that might fall in between: depression, anxiety, or phobias; couples’ or family issues; unhealthy behaviors including substance abuse; decreased work productivity; or conflict with a colleague…