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Self-Compassion Exercise from Assertiveness Guide Featured on Weightless Blog

Self-Compassion Exercise from Assertiveness Guide Featured on Weightless Blog

According to Julie, think of a recent situation where you experienced pain, whether from a physical injury or an emotional one. It might be anything from a fight with a friend to a breakup to someone’s passing. She suggests asking ourselves these questions:

  • “What did I tell myself about my pain?
  • Was my self-talk nurturing or was it critical?
  • Did I validate my suffering or minimize it?
  • How did I behave toward myself when I was hurting?
  • Was I able to provide nurturing, comfort and validation to myself?”
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Is there a Burnout Epidemic Among Mormons?

Is there a Burnout Epidemic Among Mormons?

A recent LDSLiving.com, “What to Do When You’re Overwhelmed at Church,” ended with a simple survey. It asked one question: Have you ever experienced spiritual fatigue or burnout? Over 1,900 people took the online survey, and a whopping 95 percent said that they had experienced burnout.

Ninety-five percent! Houston, we have a problem.

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Social Media, Depression, and Loneliness: How to Beat the Facebook Blues

Social Media, Depression, and Loneliness: How to Beat the Facebook Blues

It’s no secret that social media connects us like never before. In an instant, we can snap pictures and post our whereabouts (think that selfie from your backpacking trip in Europe) and also keep tabs on what our friends are up to. I love social media. It has been an integral part of my professional life and is a great way to keep in touch with my loved ones. But it is not without its problems.
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In the past few years, there has been public and medical concern about such topics as cyber-bullying and too much screen time (particularly for young people). As a psychotherapist, I’d like to address one more issue as it relates to mental health and social media: that of internet loneliness, depression, and feelings of low self-esteem.

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5 Ways to Cultivate More Optimism: Studio 5

5 Ways to Cultivate More Optimism: Studio 5

We’ve all faked a smile to get past a rough patch, but there are ways to actually increase our happiness naturally. It’s true that some people may be more prone to having a positive outlook- whether because of their genetics, environment, or upbringing. However, there are still strategies that all people can use in order to train themselves to “look up” a little more. Here are some ways to cultivate optimism in your life:

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5 Common Road Blocks to Couple Intimacy

couple-listening-optimizedWant more intimacy in 2015?

5 common road blocks that could be keeping you and your partner from optimal intimacy!

Environment

Work life, parenting responsibilities, maintaining a home, dishes in the sink or a bedroom overcrowded with laundry, these are just a few examples of things that contribute to shaping our environment. Is there anything present or obstacles in your environment that could interfering with opportunities to create more intimacy. Environment can play a crucial role in our ability to focus and dedicate time to growing and nurturing intimacy in our home and relationships.

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Tips from Buddy the Elf to Increase Happiness

We all have our favorite quotes from Buddy the Elf, from the 2000 Christmas movie, ELF. If we take a closer look at some of those quotes, I think we will find that there is a lot we can learn from Buddy on how to be happy, and increase our sense of well-being.

1. “The best way to spread Christmas cheer is singing loud for all to hear…”

As a matter of fact, according to a German research study, singing does enhance immunity by increasing antibodies that fight sickness (http://www.prevention.com/). So, yes, while singing is a great way to spread holiday cheer, it also boosts your own mood and keeps you healthy!

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3 Things You Never Say to Someone with Seasonal Depression: UtahValley360.com Interview

UtahValley360.com interviewed Julie Hanks about Seasonal Affective Disorder, or SAD. As indicated by its name, this disorder affects individuals seasonally at the same time each year. For some it can happen in warmer months but typically this disorder occurs in colder months where we experience less sunlight.Wasatch Family Therapy Depression

Julie suggested that these three things should never be said to someone affected by SAD..

1.You don’t look depressed. 2. Happiness is a choice. 3. I know just how you feel.

Read the entire article to learn more and find out what solutions can be offered for someone suffering from seasonal affective disorder.

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Let Go of Grudges

Wasatch Family Therapy Depression

Bitterness and anger trapped inside your body- sound fun to you? The common practice of holding a grudge, or harboring negative emotions against someone who has wronged us, is poisonous both mentally and physically. So why do we do it? Even when the hurt feelings are justified, grudges only serve to hurt us further while doing nothing to solve the offense suffered or repair the damaged relationship. Here’s some steps you can take to release the ugly feelings, and move toward forgiveness and inner peace.

1. Sort through the emotion; get to the heart of what hurt you.

Before confronting another in anger, or determining you can never forgive them, find out if there are deeper issues involved. Perhaps the offender hit a deeper nerve they were not even aware of. There is an old writer’s motto that states, “I write because I don’t know how I feel until I read it.” Journaling out all the feelings involved in the offense, the grudge, and the reactions you are having might reveal other ways to look at things and release much of the pain, leaving room for forgiveness.

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Make Self-Care Your Top Priority

Make Self-Care Your Top Priority

Therapist, Julie Hanks, says the pressure women feel to “do it all” is often intensified by Utah’s unique culture. If you are feeling overwhelmed and exhausted Julie says self-care is the solution. Follow her expert advice and put yourself at the top of your “to-do” list.

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Ask A Therapist: Is My Eating Disorder Serious?

Q: Hello. About four months ago I diagnosed myself with possible anorexia. I skip about 2 meals a day but I eat try to eat a full meal for dinner. I exercise for at least an hour daily. I am 16, my height is 5 foot 9 and my weight is 123 pounds. I want to ask for help from my parents but I am too scared they will be disappointed in me. I also do not think that my disorder is that serious. Should I ask for help?

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