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Your Self-Soothing Toolkit for the Holidays: Employing Dialectical Behavioral Therapy Skills

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The holiday season, filled with joy and celebration, can also bring about a whirlwind of emotions and stress. For many, this time can highlight feelings of anxiety, loneliness, or even conflict
within families. However, employing the skills learned from Dialectical Behavioral Therapy (DBT) can provide crucial tools to navigate this challenging period with a greater sense of balance and
well-being. By focusing on mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, individuals can create a more manageable and enjoyable holiday experience.

Mindfulness

Mindfulness is the cornerstone of DBT, allowing individuals to remain present and grounded amid the hustle and bustle of the holiday season. This practice encourages you to engage fully in the moment, whether while decorating the tree or attending a family gathering. Taking a few moments each day to practice mindfulness can help you acknowledge and accept your feelings without judgment. This might involve simple techniques such as deep breathing exercises, observing your surroundings with intention, or even mindful eating. By cultivating awareness, you’re less likely to become overwhelmed by stressors often accompanying holiday obligations.

Distress Tolerance & Emotional Regulation

When holiday stressors inevitably arise, having solid distress tolerance skills can make a significant difference. These skills enable you to cope with difficult emotions without resorting to harmful behaviors. Techniques such as the “TIPP” skills—temperature, intense exercise, paced breathing, and progressive relaxation—can offer immediate relief. For instance, if you feel anxious about an upcoming family dinner, a few minutes of controlled breathing or a brisk walk can lower your stress levels. Additionally, consider creating a “self-soothing” toolkit filled with items or activities that bring you comfort, like a favorite book, calming tea, or inspirational music, helping you to navigate moments of heightened emotions.

Interpersonal Effectiveness

Lastly, the interpersonal effectiveness skills from DBT equip you to maintain healthier relationships during the holiday season. Clear communication about your needs, setting boundaries, and learning to say no can help protect your emotional health. Expressing your thoughts and feelings assertively is essential while respecting others’ perspectives. For example, if attending multiple family gatherings feels overwhelming, it’s okay to prioritize your well-being by discussing alternative arrangements or reduced attendance. Practicing these skills will not only enhance your interactions but will also foster more meaningful and positive connections with your loved ones, creating a shared experience that honors all parties involved. Incorporating DBT skills this holiday season can transform a potentially challenging time into an opportunity for growth and connection. By embracing mindfulness, employing distress tolerance, and practicing interpersonal effectiveness, you can navigate the complexities of the holidays more effectively. Remember, it’s okay to feel a mix of emotions during this time—by using the tools of DBT, you empower yourself to approach the season with resilience and grace, ultimately fostering deeper connections and moments of joy.

Are you navigating a challenging holiday season? We have 6 highly trained therapists who also specialize in dialectal behavioral therapy. Take the next step and call us today: 530-544-1748.

Navigating the Stress of Visiting Home for the Holidays

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By ABL Staff

For many of us, the holidays are synonymous with joy, laughter, and cherished memories. Yet, for others, they can also spark anxiety and stress, especially when it comes to family dynamics.
The notion of returning home can evoke a complex mix of emotions—excitement mingled with dread, nostalgia intertwined with unresolved tensions. Navigating these family interactions can
be challenging, particularly when dealing with relatives who may not contribute positively to our mental well-being. Understanding this complexity is the first step towards a more manageable
holiday season.

The key to surviving these family gatherings often lies in preparation. Before the visit, take some time to reflect on your emotional triggers and set realistic expectations. Identify specific family
members or situations that may lead to conflict or discomfort, and consider how you can proactively address these interactions. Establishing healthy boundaries is crucial; communicate
your limits clearly to yourself and, if appropriate, to your family members. Going into the holidays with a plan can empower you to remain mindful and calm during potentially stressful moments.

During your visit, practice self-care by carving out time for activities that rejuvenate your spirit. This could include finding moments of solitude, engaging in light exercise, or participating in
hobbies you enjoy. Mindfulness techniques, such as deep breathing or meditation, can also help center your thoughts when tensions rise. If you find yourself in an uncomfortable conversation,
remember that it’s perfectly acceptable to excuse yourself and seek a more peaceful milieu. Surrounding yourself with supportive friends or family members during your visit can also ease
the burden, offering a helpful sounding board to navigate difficult interactions.

Steps for Handling Holiday Stress with Family:

● Prioritize self-care activities whenever possible
● Communicate limits and boundaries to yourself and, if appropriate your family members
● Engage in mindfulness techniques when tensions are high
● Surround yourself with supportive friends and family members

Many people experience similar struggles during the holidays, and acknowledging this can help quell feelings of isolation. If situations become too overwhelming, consider seeking professional
help or counseling to develop effective coping strategies. Emphasizing gratitude for the positive relationships and experiences in your life can also foster a more uplifting perspective. By
prioritizing your mental health and setting the intention to create a joyful holiday experience, you can navigate the complexities of family visits and emerge on the other side with your well-being
intact.

Finding Gratitude in Grief During the Holiday Season

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Continuing with the theme of gratitude for this month, another topic that comes up often as the holidays draw near is grief, specifically, how do we have gratitude when grief feels overwhelming?
The holiday season often amplifies our emotions, accentuating both joy and sorrow. For those navigating grief, the contrast can feel particularly sharp. Yet amidst the pain, there exists an
opportunity to cultivate gratitude, which can serve as a balm for the heart and a grounding force during turbulent times. Acknowledging and expressing gratitude, even in moments of deep
sorrow, can foster resilience and create a pathway toward healing. By focusing on the love shared with those we’ve lost or the love of a season of life that has come to end, and the
support we still have, we can create a nuanced perspective that honors both our grief and our memories.

Honoring grief throughout the holidays is essential, as it allows for authentic expression in a season often filled with societal expectations of cheer. Creating new traditions or incorporating
memories of loved ones into existing ones can provide a meaningful way to bridge the gap between loss and love. This might include lighting a candle in their honor, sharing stories or
memories during family gatherings, or dedicating a moment of silence while everyone reflects. By actively integrating these elements into holiday celebrations, individuals honor their grief and
invite a space for remembrance, connection, and even laughter.

Moreover, the act of honoring grief can significantly benefit mental health. When we allow ourselves the grace to feel our emotions fully, we acknowledge the complexity of our experiences rather than suppressing them. Practicing gratitude alongside grief enables us to identify the aspects of life that still bring joy, such as supportive relationships, cherished memories, or moments of beauty in everyday life. As we recognize these gifts, we can cultivate greater resilience, shifting our focus from what we’ve lost to what we still have and the love that remains. This shift allows space for healing to occur amid heartbreak, fostering a sense of hope for brighter days ahead.

As the holiday season unfolds, remember that you are not alone. Many others are walking a similar path, attempting to balance joy and sorrow during this poignant time. By embracing gratitude and actively honoring your grief, you can create a more meaningful holiday experience that respects your journey. Seek out support from friends and family, engage in self-care, and allow yourself to navigate your emotions fully. By doing so, you not only honor your own feelings but also inspire others to do the same, creating a nurturing environment where healing becomes a shared experience.

If you are navigating grief this holiday season, we are here to help. Take the next and call A Balanced Life today: 530-544-1748.

How to Become Attuned to Your Circadian Rhythm

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By ABL Staff

Attuning to your circadian rhythm, the natural cycle that regulates your sleep-wake patterns and other physiological processes is essential for maintaining overall health and well-being. This
internal clock, influenced by external signals such as daylight and temperature, plays a crucial role in determining when we feel alert and when we are inclined to sleep. By aligning daily
activities, such as eating, exercising, and sleeping, with this natural rhythm, individuals can enhance their energy levels, improve cognitive function, and promote better emotional regulation. Disruptions to the circadian rhythm, often caused by irregular sleep schedules, excessive screen time, or exposure to artificial light during the evening, may lead to various health issues, including sleep disorders, mood swings, and metabolic problems.

Establishing a routine that respects your circadian rhythm can lead to significant improvements in physical and mental health. For instance, getting sufficient exposure to natural light during the
day, reducing artificial light exposure in the evening, and adhering to consistent sleep/wake times can enhance sleep quality and duration. A well-aligned circadian rhythm aids in the optimal release of hormones, such as melatonin and cortisol, which are vital for regulating sleep cycles and stress responses. Ultimately, embracing practices that support your circadian rhythm can foster a greater sense of balance, resulting in increased productivity, improved mood, and a lower risk of chronic illnesses, contributing to a healthier, happier life.

Here are three tips for boosting your circadian rhythm through walking and mindfulness:

Morning Walks with Mindful Breathing

Start your day with a short walk outdoors during natural light hours. Aim for a 20-30 minute stroll in the morning sun. As you walk, practice mindful breathing by focusing on your breath—inhale
deeply through your nose, hold for a moment, and exhale slowly. This combination of movement and mindful attention helps signal to your body that it’s time to wake up, reinforcing your circadian rhythm.

Nature Immersion and Sensory Awareness

Incorporate longer walks in natural settings, like parks or forests, into your daily routine. During these walks, engage your senses fully—notice the sights, sounds, and smells around you. Pay
attention to the feeling of the ground beneath your feet and the rhythm of your breath. This not only helps reduce stress but also aligns your body’s internal clock with the natural light-dark
cycle, promoting healthier sleep-wake patterns.

Evening Wind-Down Walks

In the evening, take a leisurely walk after dinner as the sun sets. This winding-down practice can help signal to your body that it’s time to relax and prepare for sleep. Use mindfulness by
reflecting on your day or focusing on the transition of light as the day turns into night. Avoid screens during this time to reduce blue light exposure, which can disrupt your circadian rhythm.
A gentle evening stroll allows you to connect with your body and mind, fostering a smoother transition into restful sleep.

Call A Balanced Life at (530) 544-1748 to find your best-fit therapist to support you on your healing journey.

Lindsay to be featured on KTKE 101.5 this weekend!

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Tune into 101.5 KTKE, this Saturday and Sunday at 4 pm to hear Lindsay share about productive ways to have conversations about politics and contentious social issues whether with family or friends, or the folks you work with. These mini-episodes are archived online, so if you miss the times or are seeing this later, you can listen here.