What is the Difference between Panic and Anxiety? Panic and anxiety share similar symptomology and can co-exist. Anxiety involves thoughts (e.g., ruminations, worrying too much or unable to stop worrying) and actions (e.g., avoidance, safety behaviors) that are amenable to change. Anxiety builds up over time with symptoms such as muscle tension, restlessness, excessive worry,
To be successful in life you need a PLAN! This just means aligning your actions with your values so the goals you do attain are satisfying to you. Therefore, if being healthy and weighing less is important to you (i.e., a value), than you will feel good about yourself when you choose foods that allow
Last July (2023) we adopted a French Bulldog – Maya. You’ll see she has her own blog (because she is a hoot!), but I wanted to take a moment to share our special “work buddy” relationship and the little cartoons that pop into my head as a result of our interactions. This is the first
Mindfulness is one of the 4 skill domains in Dialectical and Behavioral Therapy (DBT), and it is foundational for the other domains (interpersonal relationship skill, emotional regulation, and distress tolerance). Mindfulness has been described by Jon Kabat-Zinn as a form of non-judgmental, purposeful attention in the present moments (i.e., WHAT is done in mindfulness). Shawna
CHAIR YOGA FOR STRENGTH AND FLEXIBILITY Chair yoga is not just for those unable to ambulate or have balance problems. Actually, chair yoga can be quite versatile (e.g., for injuries and recovery, for stability with more challenging postures, balance issues). The chair is used for seated poses and movements as well as for stability with
We all have ‘PARTS’ within our psyche that have distinct personalities, needs, and wants that are separate from our ‘True Self’ or what Internal Family Systems framework refers to as ‘Self-energy’ (e.g., calm, courageous, creative, clear, curious, compassionate, connected, and confident). The Internal Family Systems model has brought needed awareness to this multiplicity and encourages
Our dear friends were visiting the property early last summer and left behind a copy of Katherine May’s book The Electricity in Every Living Thing. Her ability to tell a story really drew me in, and as a psychologist I was intrigued by her plight. She is a prolific journalist and has a podcast How
Let’s start by dispelling this old notion that if you’re not in pain, nothing significant is happening! My doctorate research and dissertation was on the benefits of Mindful Walking on a variety of well-being measures. One of the deterrents for engaging in exercise is the discomfort that results from exerting ourselves. This is only a problem if
If you are trying to lose fat pounds it can be difficult to accomplish this without losing too much lean muscle mass. The scientific literature on this topic indicates 75% fat loss and 25% lean muscle loss is an ‘acceptable’ ratio. Loss of lean muscle mass slows our metabolism and makes it harder to lose weight
Exercise is an important part of healthy weight (fat) loss as well as feeling strong and confident. Sometimes it is difficult to know where to start. My encouragement is to begin with observing how you currently move to determine your baseline or ‘starting point.’ Pedometers or smart watches can provide step counts which are one measure
