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by Janet Whyte, LCSW  What is mindfulness? To some people, it may sound like something that only “hippies” do. The truth is, everyone can benefit from practicing mindfulness in their daily lives. According to the American Psychological Association, practicing mindfulness comes with many proven benefits including reducing stress, reducing rumination, improving attention, decreasing emotional reactivity, and increasing cognitive flexibility as well as relationship satisfaction. All in all, mindfulness can contribute to better mental health and wellbeing.
How do you actually practice mindfulness?
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by Andrea Panebianco, MS  In the late 1900’s Urie Bronfenbrenner recognized how impactful our environment is on our mental and emotional functioning. This assertion, however, did not only include our immediate surroundings. Instead, Bronfenbrenner’s Ecological Systems Theory includes five interconnected levels of environmental surroundings which impact us as individuals (The Psychology Notes Headquarters, 2019). These levels include the:
by Jayoti Chabra, LMSW  Personal boundaries are the limits and rules we set for ourselves within relationships. A person with healthy boundaries can say “no” to others when they want to, but they are also comfortable opening themselves up to intimacy and close relationships.
A lot of people have difficulties creating boundaries, at home, work, and/or in their social life. I know I do and I’m working on it. It's hard saying no to the mother-in-law that wants to help in your kitchen and you don’t want them to, or to the friend who shows up when you just wanted a day for yourself. It can make you feel like you have to choose between disappointing someone else or disappointing yourself. by Melissa Marconi, LMSW  Healthy dieting has long been associated with benefits like, fitting better in our jeans, improved skin and hair, and reducing chronic illnesses. But, did you know that the foods we eat can also be important to our brain health? Read on to find out what foods can improve your brain health, and what might make it worse.
by Jessica Satkunasingham, LMSW  Have you ever had a difficult day with your children only to have them give you a hug and a kiss and say “I Love You” at the end of the night? I can guarantee that the day was probably worse for you than it was for them. As a parent, all you want for your children is to provide them with a safe and loving environment, but sometimes our own emotions get in the way.
 Changing habits is not a simple or linear process. It takes time, effort, and dedication, which can seem difficult with busy schedules. The great news is that it's never too late to break or change an old habit and create a new healthier habit in its place.
Learning how to break or change bad habits can be daunting, as habits are often associated with negative emotions. We may get angry or upset with ourselves about everything we’re not doing, or feel like we’re doing wrong, but it’s often those feelings that identify wanting a change. The trick to breaking or changing bad habits is to find an approach that works for you and the habit that you would like to change. Every habit is different, so they can’t all be changed the same way or at once. by Andrea Panebianco, M.S.  Motivational Interviewing is an evidence-based, therapeutic treatment used to help individuals feel more comfortable when they are both striving for, and committing to, change. I personally find Motivational Interviewing to be not only a useful therapeutic technique, but also one which works effectively to create a strong therapeutic bond. The reason I feel this way is because Motivational Interviewing is meant to encourage clients through empathy and understanding, two therapeutic necessities which create a comfortable, safe environment for those engaging with the practice.
by Rukiya Symister, M.A.  My first experience with the "Love Island" reality T.V. show came when my niece was at my house. I was intrigued by the drama unfolding in front of my eyes of some unlucky guy in love. My initial thoughts were concern regarding my teenage niece watching the show and thinking that she may believe this is how people behave when dating. So, like any good aunt, I binged and watched 20 episodes of Love Island, becoming both enthralled and emotionally invested in these couples. How could one not get wrapped in Lexi stealing Ryan from Ari? I mean, I was literally picking my jaw off the floor. As their storyline developed, I watched Ryan and Lexi build a connection and fall head over heels for each other. I was, for sure, certain that another person could not have broken that bond. But in true reality tv fashion, that would change when another bomb came into the villa. I, of course, had to Google; to find out what couples made it because I could not handle the unknown.
By Melissa Marconi  What is The Spoon Theory and How Can it Promote Better Physical and Mental Wellbeing? When I was in my 20’s I was diagnosed with a chronic illness which not only impacted my physical health, but also led to depression and isolation. There were days I could not get out of bed. I would use my energy to do basic things like shower and go to doctors appointments. Very rarely could I do the things I once enjoyed like hanging out with friends and family or going to bookstores, concerts, and sporting events. One day, I was talking to a friend, and she was telling me about a party she had over the weekend. “All of our friends were there”, she said. I asked “Why didn't you invite me”?
by Melissa Laks, LMSW  Therapy sessions can be a great source of support. You may learn about your feelings, thoughts, and behaviors, as well as learn how to take control of your life and respond to challenging situations with healthy coping skills. But a lot of the work that is done in therapy is actually done between sessions, when you’re doing your daily routines. This is when you’ll get opportunity to apply what you’ve learned in sessions.
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