×

530-561-5387

Anxiety

How to Nurture Resilience: Finding Gratitude in Times of Uncertainty and Hopelessness

by Leave a Comment

By ABL Staff

Life has possibly felt overwhelming lately (i.e. dealing with post-election emotions, the time change, winter setting in) and during these moments, it’s easy to succumb to feelings of hopelessness. Whether it’s a personal crisis, loss, or the weight of daily stressors, finding gratitude may feel impossible. However, shifting our focus to gratitude can serve as a powerful tool to regain perspective and foster resilience. It allows us to connect with the positive aspects of our lives, even when it feels like darkness surrounds us. Here are some practical ways to cultivate gratitude when you’re feeling lost.

One effective method is to start a gratitude journal. Taking just a few minutes each day to jot down even the smallest things for which you are grateful can shift your mental landscape. This
practice not only helps you recognize the good in your life but also creates a physical record of positive moments that you can revisit when you feel down. Begin with simple acknowledgments,
such as enjoying a hot cup of coffee or tea, the way the snow sparkles when the sun comes out, your sweet pet keeping your feet warm as you read this, or the warmth of the sun on your face
when you get outside. Over time, these small entries can accumulate into a powerful reminder of life’s beauty, helping to counterbalance feelings of hopelessness.

Another approach is to reach out to others. Connecting with friends, family, or support groups can provide comfort and support during tough times. When you share your feelings of hopelessness, you can also invite others to share what they are grateful for, creating a ripple effect of positivity. This communal experience can remind you that you are not alone in your struggles and that there are still reasons to be thankful, even amidst challenges. Engaging in acts of kindness, whether it’s volunteering or simply checking in on a loved one, can also amplify feelings of gratitude, as helping others often brings a renewed sense of purpose and connection.

Mindfulness practices, such as meditation and deep breathing, can further aid in cultivating gratitude. When you take a moment to focus on the present, you become more aware of your
surroundings and the small joys that often go unnoticed. Mindfulness allows you to step back from overwhelming emotions and appreciate the little wonders of life, such as a gentle breeze or
a kind smile from a stranger. By anchoring yourself in the present moment, you can begin to unravel the tight grip of hopelessness and create space for gratitude to flourish. Remember, it’s
okay to feel lost, but it’s possible to find light through gratitude, and nurturing hope for a brighter tomorrow.

Here at A Balanced Life, we look forward to helping you develop a gratitude practice and nurture your own resilience practices. Take the next step and give us a call today at 530-544-1748.

How to embrace seasonal change with somatic experiencing

by Leave a Comment

By Madi Salvati

What is Somatic Experiencing?

Somatic experiencing is a therapeutic approach that emphasizes the connection between the mind and body. It involves tuning into physical sensations, emotions, and the body’s responses to stress and trauma. By becoming more aware of these bodily experiences, individuals can release stored tension and trauma, leading to improved mental and emotional well-being. This practice encourages us to listen to our bodies, fostering a deeper understanding of how our physical state impacts our mental health. In an increasingly fast-paced world, somatic experiencing serves as a powerful reminder to slow down and reconnect with ourselves.

Noticing Seasonal Change

As the seasons shift, our bodies and minds respond in unique ways. Each season brings its own characteristics—light, temperature, and energy levels that can profoundly influence our mood and
behavior. Noticing these changes encourages mindfulness and helps us align our routines with the natural world. For example, the bright, longer days of summer can invigorate us, while the shorter, darker days of winter might prompt feelings of introspection or melancholy. By acknowledging these seasonal transitions, we can better prepare ourselves mentally and emotionally, creating space for reflection and renewal.

The Impact on Mental Health

Research shows that our mental health is closely linked to our environment, including seasonal changes. For some, the lack of sunlight in winter can lead to Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year. By practicing somatic experiencing and tuning into our bodies during these transitions, we can recognize the signs of seasonal shifts and respond proactively. Engaging in activities that honor these changes—like outdoor walks in autumn or cozying up with a good book in winter—can help mitigate the impacts of seasonal mood swings and promote emotional resilience.

Embracing the Connection

Ultimately, the combination of somatic experiencing and an awareness of seasonal change fosters a holistic approach to mental health. By tuning into our bodies and acknowledging the natural rhythms of the world, we can cultivate a deeper sense of well-being. This practice not only enhances our awareness but also encourages us to embrace the beauty of each season, recognizing that change is a vital part of life. As we learn to flow with these cycles, we create a stronger foundation for mental health, resilience, and overall vitality.

How Dialectal Behavioral Therapy (DBT) can assist in the treatment of Suicidal Ideation

by Leave a Comment

How Dialectal Behavioral Therapy (DBT) can assist in the treatment of Suicidal Ideation
By ABL Staff

Suicidal ideation (SI) is a serious mental health concern that can manifest in various stages of emotional distress. Individuals grappling with these thoughts often experience overwhelming feelings of hopelessness, despair, and isolation. Dialectical Behavior Therapy (DBT), a treatment originally designed for borderline personality disorder, has emerged as an effective approach to help individuals manage these intense emotions and reduce the risk of self-harm.

DBT is based on a synthesis of cognitive-behavioral techniques and mindfulness practices. Its core principles include the balance of acceptance and change, which is particularly beneficial for individuals experiencing suicidal thoughts. The therapy emphasizes validating a person’s feelings while also encouraging them to explore healthier coping mechanisms.

One of the primary components of DBT is the development of emotional regulation skills. Individuals engaging in DBT learn to identify and label their emotions, which is crucial when managing suicidal ideation. By recognizing emotional triggers and the patterns that contribute to these overwhelming feelings, individuals can take proactive steps to mitigate distress. Through behavioral chain analysis, clients can dissect situations that lead to thoughts of self-harm, allowing them to understand the connections between thoughts, feelings, and behaviors.

Mindfulness is another essential aspect of DBT. It encourages individuals to stay present and aware of their thoughts and feelings without judgment. This practice can help disrupt the spiral of negative thinking that often accompanies suicidal ideation. By fostering an attitude of acceptance, individuals can learn to observe their thoughts rather than becoming engulfed by them, creating space for healthier perspectives. DBT also provides valuable skills in interpersonal effectiveness, allowing individuals to communicate their needs assertively and establish healthier boundaries. Enhancing these social skills can help combat feelings of isolation, which often accompany suicidal ideation. As individuals learn to cultivate supportive relationships, they may find increased hope and resilience.

Finally, DBT includes crisis management strategies, providing individuals with tools to cope during acute distress. Safety planning, a critical component of DBT, empowers clients to outline specific steps to take when thoughts of self-harm arise, enhancing their sense of control and agency.

By integrating skills for emotional regulation, mindfulness, and effective communication, DBT fosters resilience and equips individuals with the tools to navigate their emotional landscape more effectively. For those seeking help, DBT can be a transformative approach that not only addresses suicidal thoughts but promotes overall well-being. If you or someone you know is struggling with SI, we are here to help at A Balanced Life. We have 6 therapists offering a range of approaches (including DBT) to assist in treating SI. Call today to learn more: (530) 544-1748.

**If you or someone you know is in crisis, reach out to the Suicide & Crisis Lifeline by calling or texting 988, or use the chat service at 988lifeline.org.**

Suicide Prevention Month: You are Not Alone

by Leave a Comment

As we observe Suicide Prevention Month, it’s a powerful reminder that mental health is a journey, and no one should have to walk that path alone. At A Balanced Life, we are committed to fostering a community of support, understanding, and healing for those facing the struggles that life can bring.
The Importance of Connection
One of the most challenging aspects of depression and suicidal thoughts is the feeling of isolation. It can feel like no one understands your pain, and that you have to carry your burdens by yourself. But the truth is, you are not alone. So many people face these challenges, and there is help available.
We believe that connection is a crucial part of mental health, and having a supportive community can make all the difference. Talking openly about your feelings, sharing your experiences, and hearing from others who have been where you are can help break the stigma around mental health and bring hope back into your life.
Recognizing the Signs
It’s important to know the warning signs that someone may be struggling with suicidal thoughts. These can include:
– Expressing feelings of hopelessness or worthlessness
– Withdrawing from friends, family, or activities
– Increased use of drugs or alcohol
– Talking about death or suicide, even in a casual or joking way
– Sudden mood swings or changes in behavior
– Giving away personal belongings or saying goodbye
If you or someone you know is experiencing any of these signs, please take them seriously and reach out for help.
 How We Can Help
At A Balanced Life, we provide a safe and compassionate space for anyone dealing with mental health challenges. Our therapy groups offer a supportive environment where you can talk openly, connect with others, and work through difficult emotions. Whether you’re seeking individual therapy, group support, or just someone to listen, we’re here for you.
In addition, we currently are the recipient of a trauma-informed grant that allows us to provide free individual and family therapy to youths ages 11-19 years old in our community.  You can get a direct referral through your assigned school counselor or call our office if you have any additional questions about this: (530) 544-1748.
To learn more about our social and emotional learning groups and the free grant opportunity check out our webpage: https://www.abalancedlifetahoe.com/teen-grant/
What You Can Do
If you’re not sure how to help someone who might be struggling, remember that small gestures can have a big impact. Here are a few ways to support someone who may be dealing with suicidal thoughts:
1. **Listen without judgment.** Sometimes, the best way to support someone is simply to be there and listen.
2. **Encourage professional help.** Guide them to resources like therapy, support groups, or hotlines.
3. **Stay connected.** Check in regularly and let them know they are cared for.
4. **Know the emergency resources.** Have the Suicide & Crisis Lifeline number (988 in the U.S.) on hand in case immediate help is needed.
You Matter
It’s okay to not be okay, but you don’t have to go through it alone. Whether you’re reaching out for help yourself or offering support to someone you care about, know that your actions can make a difference. Life has its ups and downs, but with the right support, there is always hope for a brighter tomorrow.
This Suicide Prevention Month, let’s come together to raise awareness, support one another, and remind ourselves and our loved ones that **help is available, and healing is possible**. You are stronger than you know, and we are here to walk alongside you on your journey to mental wellness.
**If you or someone you know is in crisis, reach out to the Suicide & Crisis Lifeline by calling or texting 988, or use the chat service at 988lifeline.org.**

The Art of Mindfulness: Cultivating Presence in a Hectic World

by Leave a Comment

In today’s fast-paced world, it’s easy to get caught up in the whirlwind of responsibilities, distractions, and never-ending to-do lists. Amidst this chaos, finding moments of peace and clarity can feel like an elusive dream. However, there is a timeless practice that offers a pathway to inner calm and balance: mindfulness.

What is Mindfulness?

At its core, mindfulness is the practice of being fully present and engaged in the moment, without judgment. It involves paying deliberate attention to our thoughts, feelings, bodily sensations, and the surrounding environment. By cultivating this awareness, we can develop a deeper understanding of ourselves and our experiences.

Mindfulness is rooted in ancient traditions, particularly in Buddhism. However, in today’s world it is well known in the scientific community as an evidence-based intervention tool for a variety of situations. In fact, mindfulness has become a go-to intervention tool in therapies that treat mood disorders, anxiety disorders, personality disorders, trauma, ADHD, TBI, eating disorders, substance use disorders and more.

Historically mindfulnes has been associated with meditation, however, it’s essential to recognize that mindfulness is not limited to formal meditation practices. It can be infused into every aspect of our daily lives, from eating and walking to working and communicating.

The Benefits of Mindfulness

The benefits of mindfulness are manifold and extend to all dimensions of our well-being – physical, mental, and emotional. Research has shown that regular mindfulness practice can:

1. Reduce stress and anxiety: By bringing our attention to the present moment, mindfulness helps us break free from the cycle of rumination and worry, leading to decreased stress levels and a greater sense of calm.

2. Improve focus and concentration: By training the mind to stay anchored in the present, mindfulness enhances our ability to concentrate on tasks, leading to improved productivity and performance.

3. Enhance emotional regulation: Mindfulness cultivates an attitude of acceptance and non-reactivity towards our thoughts and emotions, allowing us to respond to challenging situations with greater equanimity and resilience.

4. Foster self-awareness and introspection: Through mindful observation of our inner experiences, we gain insight into our habitual patterns of thinking and behaving, empowering us to make conscious choices aligned with our values and intentions.

5. Cultivate compassion and empathy: By developing a compassionate stance towards ourselves, we naturally extend that kindness and empathy towards others, fostering deeper connections and more harmonious relationships.

Incorporating Mindfulness into Daily Life

Integrating mindfulness into our daily lives doesn’t require hours of sitting meditation or retreats in secluded monasteries (although this couldn’t hurt in this pursuit:-). Instead, it’s about bringing a spirit of openness, curiosity, and kindness to whatever we’re doing, whether it’s washing dishes, walking in nature, or having a conversation with a loved one. It is about becoming the observer of your thoughts and feelings, allowing them to pass and then intentionally chasing what behaviors you want to chose, and also reinforcing the thoughts you want to strengthen which directly impacts your feelings. It is about the ability to let go of thoughts that might drag you to the past or future, and allow yourself to become fully aligned with mind, body and spirit in the here and now.

Here are some practical ways to cultivate mindfulness in your daily life:

1. Start your day with intention: Begin each morning by setting a positive intention for the day ahead. Take a few moments to connect with your breath and visualize how you want to show up in the world.

2. Practice mindful breathing: Throughout the day, take breaks to pause and notice your breath. Simply observing the natural rhythm of your breath can anchor you in the present moment and calm your mind.

3. Engage your senses: Pay attention to the sights, sounds, smells, tastes, and textures of your environment. Whether you’re eating a meal, taking a shower, or going for a walk, savor the richness of each moment.

4. Embrace everyday activities mindfully: Approach mundane tasks with a sense of mindfulness and presence. Whether you’re washing dishes, folding laundry, or commuting to work, use these activities as opportunities to bring your attention back to the present moment.

5. Cultivate gratitude: Take time each day to reflect on the things you’re grateful for. Whether it’s a beautiful sunset, a kind gesture from a friend, or a moment of quiet solitude, cultivating gratitude can shift your perspective and foster a deeper sense of contentment.

In a world that often feels chaotic and overwhelming, mindfulness offers a sanctuary of stillness and presence. By nurturing this practice in our daily lives, we can cultivate greater resilience, clarity, and compassion – qualities that not only benefit our own well-being but also ripple outwards to touch the lives of those around us. So, let’s embark on this journey of self-discovery and transformation, one mindful moment at a time.

Here at A Balanced Life we are providing a free weekly beginner meditation and mindfulness group for adults on Thursdays from 6-7pm that is co-facilitated by a teacher from Tahoe Rising Yoga and a therapist here at A Balanced Life. You will learn a new skill, and sample it out each week to help you on your journey of growth, peace and happiness. Feel free to show up, tell a friend, or call our office for questions: (530) 544-1748.

How to Find Calm in a Crazy World

by Leave a Comment

Lindsay Simon’s Moonshine Ink Article:
How to Find Calm in a Crazy World.
November 19, 2021

LindsayMillions of years of evolution have led us to be built to survive, not for happiness. That means we need to consciously learn and practice strategies that will reduce anxiety, depression, stress and boost happiness. We need to train and wire our brains towards thinking habits that lead to peace, gratitude and happiness.

Check out the article written by Lindsay Simon, LMFT, Clinical Director of A Balanced Life: Individual, Family and Child Therapy, Inc in Lake Tahoe, CA, in the esteemed Mooneshine Ink sharing tips and education on how to improve your happiness right now, regardless of the stressors occurring in the world: https://www.moonshineink.com/mountain-life/how-to-find-calm-in-a-crazy-world/

Here are some quick bonus tips on ways to improve your happiness:

1. Make a list of what is in your control and what is out of your control. Radically accept the things out of your control and re-focus your energy on what is in your control (your own thoughts, behaviors and communication habits)

2. Practice mindfulness. When you notice your mind time traveling to the past or future you can use your breath or any of the 5 senses to focus on to bring your brain back to the present moment. Non-judgmentally practice observing your experience in the present.

3. Expressing appreciation verbally. To enhance relationships its not enough to think positive things about someone else, say them out loud.

4. Practice gratitude. You can start a gratitude journal where you write down three things you are grateful for that happened that day and WHY you are grateful for it too.

5. Spend time doing things you enjoy.

6. Limit or eliminate negative media.

7. Set limits and healthy boundaries with people who drain you.

8. Practice compassion. Know that everyone is doing the best they can given the skills, awareness and knowledge they have at the time.

9. Practice apologizing when you make a mistake. Blaming others and defensiveness push other people away and can create toxic communication and relationships.

10. Take time to stop and notice the beauty in the world. What can you look or think of right now for a few seconds that makes you appreciate the world right now. Maybe a view from a mountain top, looking out the window at a tree, or listening to rain on the roof.

These are all strategies derived from decades of research that will help improve mood and reduce stress. Each person is unique and a different set of tools, lifestyle choices and boundaries in their life is needed to create the greatest success in life. Working with a skilled therapist can help you personalize the best tools to impelemt in your life to help you thrive and live your best life.

Here at A Balanced Life we have 8 therapists to choose from and you can call to speak with a care coordinator to help answer any of your questions and find the best fit therapist for you.

Call today: (530) 544-1748.

You can also email use through our contact page here: Contact Us