Category Archives: Uncategorized

The Power of Gratitude – Setting Yourself Up to Feel Good

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Nothing is more powerful than remembering all the “good things” in our life to counteract the distressing feelings that seek to creep in during these very challenging times. 

As we approach Thanksgiving, this can be a time to pause and reflect on the good things that are happening all around us. Clearly being mindful of and holding these things within us, letting them sink in and take root is a welcome balm to sooth and reassure us we are going to be ok. 

We can use this time as a reboot to begin to see the good that gets lost among all the hard parts we are going through right now. This upcoming season is known for the light that comes through during the darkest part of the year. Gratitude can pave the way.

Consider starting a regular “gratitude practice”. There are many ways to do this. I am offering some examples to get you thinking as to you creating your own unique practice. 

Starting a Gratitude Practice

  • Dinner Gratitude Ritual – We can start this during this Thanksgiving Time or anytime we so desire. Having a nightly dinner ritual were we all let our family know what we are grateful or thankful or happy for that happened that day. Even if you live by yourself you can take note of the good that has occurred. What a lovely way to end of the day.
  • Blessing Jar or Happy Jar – This can be named in whatever way is a fit for you personally or for your family. It can be done just for yourself or for your family. This can be set up to be done spontaneously or can be done in a routine, set time. Some families like to do this during their weekly family meeting or Sunday meal together. You can experiment and see what fits best. Very simply have paper and pen next to a jar. I like to use mason jars and start with a new one each year, labeling what year it is. Of course, one could use a box or any other container. You or your family could decorate the outside of the container to personalize it if you would like. Or it could just be a simple jar with the year marked on the lid. Having a time when you review all your blessing each year is a nice way to end the year, reflecting on all the good that has occurred.
  • Gratitude Journal – This is normally done individually. But could be a family one as well. Most folks who do these will write down 3-5 things or as many as they like of what they feel grateful or thankful for that day. These can be very simple things. In fact remembering to notice these small things can really increase our good feelings. Some people will date their entry. Before going to bed is a great time to do this activity, letting all the good things sink in from the day.
  • Notes of Gratitude to Others – This is taking your gratitude practice to another level. When we share our gratitude with others it can feel so good to see how we have uplifted another person. It is a very special gift you have given. This of course can be done verbally as well. Sharing compliments and encouragement with our own family is so very important.
  • Gratitude Affirmations – You can collect or make up these affirmations of gratitude and thankfulness. Saying them at the beginning and / or end of the day or spontaneously when you feel you need them can help to rewire your brain to see more of the good. And isn’t this what we all want – to feel good.

Expressing gratitude for the good things in your life will lead to more good things. When we focus on the good, we find more good coming into our life. I wish you the very best as you begin your own gratitude practice.

Create Your Own “Feel Better” Plan

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Many of you are in a place where you are struggling to keep your anxiety and depression at bay during this health crisis our nation is experiencing. I have many resources I will be sharing in the weeks to come. But first I thought it may be helpful to look at how to structure a general “Feel Better” Plan that is customized just for you.

Here are some of the steps that can assist you in individualizing a plan that is a fit for you and works best for you specifically.

  1. Create a plan that is best for YOU, not what someone else may say is the best for all. There is no one size fits all.
  2. To organize your thoughts you might start with a sheet of paper and draw a line down the middle, determining what does NOT make you feel better and what does make you feel better. 
  • One side for, “What Does Not Make Me Feel Better at This Time?”
  • The other side, “What Does Make Me Feel Better At This Time?”
  • You can add to the Feel Better Side near the bottom a horizontal line with a title “Possible New Things to Try”
  • You may need more than one sheet to collect all of your ideas.
Feel Better Plan

3. Set aside some quiet, uninterrupted time to reflect and think carefully about these questions that will assist you in putting together this general plan to help make you feel better. 

4.  Put this visual FEEL BETTER PLAN up on your frig or on your mirror, etc. as a reference to go to when you needing some concrete ideas. Many times when we are upset it is hard to think clearly, thus a solid plan to look back at when needed.

5. Use an electronic folder to collect items that you are sent or you come across or find that you feel are helpful in lowering anxiety or depression or makes you feel better. I get good ideas on a daily basis from a variety of sources but without  putting them in an central place, they just simply get lost. I am not perfect about doing this but I do try and it has helped when I want to refer back to something. Some of these come in form of a video or an audio format, so the electronic folder is helpful.

6. Make a routine that fits for you. Many professionals feel that a routine can be helpful in assisting you to feel better. What kind of structure and what it looks like is a very individual thing. Structure can make you feel more safe when things around you may not feel stable or controllable.

  • Consider the beginning and end of your day for a routine that makes you feel safe, nurtured and hopeful.
  • Routines do not need to be rigid or stressful or overwhelming. They are intended to make us feel better.

7. Fill your day with things that make you feel good.  The more you can fill your day with things that make you feel happy or safe or bring a smile to your face, the better you will feel.  These interventions can be small and interspersed throughout the day. It may actually be better to spread out these uplifting activities. They can be intentional and spontaneous. When you find healthy things that really make you feel good, do more of them. It will serve you well.

I recently heard a meditation podcast in which Gabrielle Bernstein  said “It is good to feel good.” This is a very fitting, ending remark. It is good to feel good! My best wishes to you all in finding your own way to feeling good.

I will be adding “feel better” resources in the weeks to come for you to choose from as you create and continue to add things to your “Feel Better” Plan.

Professional Disclosure: This blog is offered as educational information and is not offered as professional therapeutic services. This is not intended as treatment. For professional help contact your local mental health professional. Strom Individual and Family Therapy is not liable for any action or non action you take in regard to this article.

It’s All in the Detail – Highlighting the Good and Increasing Your Happiness and Others

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Look for the detail and live in the right here and right now, leaving behind the past and future worry. Of course we need to at times reflect on the past or contemplate the future. But making sure we have a significant portion of our daily living in the present with focus on the detail is so refreshing and renewing for us. When we choose to focus on the positive details or what makes us happy that will bring us the most joy and happiness. And isn’t that what most of us want.

How to Bring More Present Centered Detail to Your Life to Increase Happiness

  1. Create a Daily Mindful Practice That Celebrates Detail. Choose each day to have some time that you consciously take time to see the detail in your environment and / or in your relationships.
  2. Use Your Five Senses to Find the Detail. Search for detail using your five senses: sight, sound, touch, hearing, and smell It is simply letting ourself sink into your senses to really be with something or someone.
  3. Detail the Happy. Let your detailed focus “highlight” or shine light on the POSITIVE and what makes you feel hopeful and happy.
  4. Pay the Detail Forward. Let others know the cool things you have noticed and appreciate, weather it is about what is around you or what you are grateful for or what you love or appreciate about them that you have noticed when you are wearing your “look for happy detail glasses”.
  5. Play Back the “Feel Good” Details to Enjoy the Benefits. You now have stored some detailed happy feelings from the detail you have chosen to notice, You can go back and access these memories whenever you like. They become stronger and more wired in your brain when you do this.

Enjoy each and every day finding the beautiful things around you. And look at the relationships in your life and find the small things that others do for you and let them know how much you appreciate this. Pay it forward!

 

 

 

 

Play for a Calmer, Happier You and for Better Relationships

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photo by noah silliman

We all want to feel happy and be connected with our loved ones. Play is a natural way for us to feel light and joyful thus spilling over into feelings of happiness and passing that on to the ones we love. Sounds pretty simple. But with our busy schedules and endless “to do” lists and activities, it may take some conscious effort to make this happen.

As this is National Play Therapy Week, February 3-9, I thought this may be a good time to share some thoughts about play and some of it’s wonderful benefits. As a Registered Play Therapist I use play in a therapeutic way in my private practice. Not only is play helpful for children. It is helpful for adolescents and adults as well. Play is truly healing and restorative. It is connecting and relationship building. Play is a wonderful preventative prescription as it requires the focus of being in “the moment”, not worrying about the past or the future.

Let’s look at ways to incorporate more play into your life. And how to do so in the most healthy ways possible.

Play for YOU to Rejuvenate and Relax

photo by ariana prestes
  1. Choose Something That You Really Like or Love, Just for the Pure Enjoyment of It. The key here is YOU and what YOU enjoy and brings YOU pleasure. This is not exercise or your yoga practice, etc. Even though these should bring you pleasure and feel good.
  2. Choose a Time That You Can Focus on the Playful Time and Let Go of the Past or the Future. Just allowing a time for you and the feeling of playfulness and joy.
  3. Choose Something that is Lighthearted and Fun. There is lots of time we spend in our life being serious. This is a  good thing. But we all need balance.   Pure fun is such a freeing  feeling that gives us a break from our worry.. So give yourself this gift.  You  deserve it!
  4. Take a Break From Your “TO DO LIST”. Doesn’t that sound wonderful. Just not doing anything on this list will open up space to be playful and rejuvenate your spirit.

Some possible playful ideas for YOU:

  • Spend time in nature, enjoying all that you love in the outdoor setting.
  • Cuddle up with and play with your animals.
  • Ride your bike or take a walk in a slow, enjoyable way, taking in all around you. This is different than exercise, more a meditative activity.
  • Spend time doing something that brings you joy. Maybe it is cooking or maybe it is painting or writing or playing music or shooting some hoops. Do what brings you joy.

“Playfully Yours” Couple Time

photo by scott web

We start out being playful and having fun in our relationships. And as time goes by, you may find this is less so. As one person said to me, “Life gets in the way.” Our lives do become more full with families and more demanding work, etc. So let’s look at ways we can keep the playful / fun in our couple relationships.

  1. Schedule Time for Fun. That may sound not too playful. But for some folks it is the only way “fun” happens. This can be a weekly date night or date day. It is a great start. This can evolve into more spontaneous playfulness
  2. Create the Atmosphere and Space for Spontaneous Playfulness. Inject a light heartened response, initiate playful behavior, be flirtatious, etc. Be a “playful person” whenever you can. All this contributes to a more light, positive feeling. Share more positive than negative to help allow for more playfulness to emerge.
  3. Recognize and Remember the Value of Keeping a Playful Connection. This is a basic core piece of a healthy, vibrant relationship. A playful connection is needed to keep our relationship alive and well. It is a component that we need to nurture and see as important.
  4. Couple Time is not Group Couple Time. Sometimes we will lump spending time with a group of friends as a couple activity. It is and it is not. True couple time is just the two of you focusing on each other and having fun and being playful together.
  5. Brainstorm What Playful Things You Want to Do Together. Update with each other what you feel you are missing or really want to do that would make you feel more connected and more happy. Then put them into action.

Family Play Time

photo by caroline hernandez

Playing together as a family is so “up there” as to healthy family functioning. It helps to build strong, connected relationships. This in turn helps as we do the job of guiding and leading our children. Children respond more cooperatively and have a stronger attachment to parents when the relationship is a balance of playful connection and positive guidance.

In our busy, full lives it can feel challenging to incorporate time for play. But we really need to do so. It may mean looking carefully at what our children and we as adults are involved in. We cannot do it all as much as we would all like to. Of course age of children and special circumstances will play into our decisions.

Things to Consider in Planning Family Play Times

  1. Consider your children and their age, choosing something that is a developmental fit / age appropriate for them. This will increase their enjoyment as well as yours. In addition, this will set the stage for a successful family play time.
  2. Think about what your children enjoy, what their passions are and try to make sure these things are a part of the mix. This does not mean we cannot expose them to new things. Alternating what is done with family play time with the different interests within the family is a good thing – helping to give children the gift of being tolerant and ok with doing a variety of things.
  3. Create a balance of at home and out of the home play times. This is a great modeling of helping children know you can  create your own fun in your own home and know you do not have to have a lot of money to do so. Of course it is fun to do adventures out of the house. But again they do not have to be grand vacations. There is lots to do locally and within neighboring towns. And of course, special vacations are great as well.
  4. Parent / Child Dates for Individual One on One Time. It can be very connecting to have one on one Parent / Child Dates or Play Times if  you feel your children crave individual time. Of course this means making sure all your children have their turn to keep harmony within your family.

I wish for you a deep rejuvenation and more happiness as you experience more play in your life. And I wish you well as you as create more playful times within your relationship.

PROFESSIONAL DISCLOSURE: THIS BLOG IS OFFERED AS EDUCATIONAL INFORMATION AND IS NOT OFFERED AS PROFESSIONAL THERAPEUTIC SERVICES. THIS IS NOT INTENDED TO SERVE AS TREATMENT. FOR PROFESSIONAL HELP CONTACT YOUR LOCAL MENTAL HEALTH PROFESSIONAL. STROM INDIVIDUAL AND FAMILY THERAPY IS NOT LIABLE FOR ANY ACTION OR NON ACTION YOU TAKE IN REGARD TO THIS ARTICLE.

How to Choose the BEST Therapist for Your Child

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child and parent looking at each other with connected hands london-scout-41029 unplash

Photo by London Scout

You are feeling you need to get help for your child. You want the BEST to help your child feel better and be able to function in the world in the most healthy way possible. It is so hard to come to a place where you feel you need help. But at times that is what is needed. Part of our job as parents is to recognize this and do what is needed to help our child have a reparative experience to heal and move forward. It may be to learn coping skills or how to communicate feelings or to deal with other things that are affecting your child in a negative way. As a child therapist I always try to help those in this situation find the best fit for their child or teen and for them as parents because I know this will mean the best outcome.

Key Components in Finding the BEST Child Therapist for Your Child

  1. Take into consideration what age your child is and find a therapist who has specialized training to do work with this age. If you have a child who is under 9 years of age, it is best to consider a Registered Play Therapist. Even if your child is older than this, it may be best to go this route. Those under 12 will normally benefit from this kind of therapy as well.  Play therapists are trained to interact and treat children in a way that is developmentally appropriate and that is most effective with this age. Play therapy is not just for young children. As a Registered Play Therapist I work with children and teens in a playful, activity based way that engages and helps children / teens to process and heal. In addition, play therapy can be used with adults.  Go to www.a4pt.org to find a listing of Registered Play Therapist in your area. This is the Association for Play Therapy’s national website. It has information on Play Therapy if you go into the Parent’s Corner section. If you have a teen, then you will want to have someone who regularly works with teens. A good play therapist will adapt the therapy to match the child or teen. Please note: Different child therapists will each have their own lower age limit. For many it is 3 years of age. Therapy for under 3 years of age is normally done in a parent/child format.
  2. Check in with the therapist and make sure they treat whatever you are needing help with. Each therapist will have their own specialties within the Child Therapy world. Or some areas they do not treat. So it is good to ask before you book an intake.
  3. Find a Child Therapist who also does Family Therapy.  Good child / teen therapy work will involve parents. As a therapist we will most of the time only see a child one hour a week. Parents play an integral part in helping their child or teen to get better. Parent sessions should be a part of treatment, along with parent / child work or family therapy if this fits with the particular situation. This kind of work involves a balance of helping children / teens have a safe place to express feelings and one in which they will be encouraged to work with their parents, but not forced. I love this wonderful opportunity to help families be more whole and help each other be more supportive and nurturing of one another. One therapist licensure that has specialized training in family therapy work is Licensed Marital and Family Therapists (LMFT). But there are others who have great training as well.
  4. Read up or ask about the therapist’s professional background – training and experience. Many therapist have a website which can be helpful in an initial screening as you begin your search. Some folks do an internet search. This said not all therapist have a website. In this case you will want to ask them directly about their background.
  5. Ask parents or other professionals that you trust if they have a recommendation to look into.  Sometimes your school or child’s doctor will know of some folks they feel comfortable recommending. But in the end it is who you feel comfortable with to treat your child. I might add that I think it is best to talk with a couple of different folks to get some feel for them as a person and as a professional before you set an appointment. Some therapists are willing to have a bit of a chat with you before you come in for a parent intake. This can be very helpful.
  6. Seek an individual that you feel will be a fit for your child or teen and you as a parent. Therapists come with different kinds of training and different kinds of approaches. Plus therapists are humans. They will each have their own personalities and ways of connecting with their clients. Find one that is a fit as to feeling comfortable with their approach and their personality. If you find you or your child are not able to connect and develop a relationship, then find someone who fits that bill. I am not suggesting going from therapist to therapist. If you have done some homework before and have a parent intake, you will probably know if it is going to work for you and your child or teen. Developing a close working relationship is key. 
  7. Check out the therapy “environment”. Does it feel warm and safe? Is the child therapy room set up with developmentally appropriate therapy materials? This would include: a therapeutic sand tray with miniatures, creative art therapy materials, puppets, doll houses, make-believe props, plus other materials that will allow children to express or act out their feelings. Therapeutic games for those that are older may be a part of this therapy set up. This kind of environment leads to playful fun and healing at the same time.
  8. Don’t be shy. Ask any question that you have about the therapy process or really anything that you feel you need to know as a parent. Your therapist should be ok with questions. A good child therapist will want to have a collaborative relationship with you the parent.
  9. The practical basics have to be considered: Kind of Setting, Fees, Location, Appointment Times. This really could be an article in itself. So this is the highlights. Settings could include: Private Practice, Non Profit Organizations, School Based, Home Based. There really are some choices. There are pros and cons for each of these choices. You will want to decide what you most want from the therapy to help decide this question. There is self pay and in and out of network insurance, health savings accounts as to how to pay for therapy. There are special considerations with choices here as well.  Appointment times and location are of course another thing that will impact your choice.

child happy on unsplash collection by michael-mims-134037 blog on therapy 2-

Photo by Michael Mims

The right therapist for your child is out there. With a little bit of research you will find the BEST therapist for your child. Best wishes in finding the right fit!

PROFESSIONAL DISCLOSURE: THIS BLOG IS OFFERED AS EDUCATIONAL INFORMATION AND IS NOT OFFERED AS PROFESSIONAL THERAPEUTIC SERVICES. THIS IS NOT INTENDED TO SERVE AS TREATMENT. FOR PROFESSIONAL HELP CONTACT YOUR LOCAL MENTAL HEALTH PROFESSIONAL. STROM INDIVIDUAL AND FAMILY THERAPY IS NOT LIABLE FOR ANY ACTION OR NON ACTION YOU TAKE IN REGARD TO THIS ARTICLE.

Setting & Keeping Healthy Holiday Boundaries

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photo by andrew-walton

As we are now immersed in the holiday season, it is a good time to decide if it is gong the way we want it to go. There are so many ways to celebrate and so many activities to be involved in. Lots of decisions as to what to do within this potentially beautiful time of the year. So getting a clear vision of what you want is a good start  The second part can sometimes be the more challenging one – setting boundaries.

Here are Five Tips in Setting Healthy Holiday Boundaries

  1. Creating a Vision of What You Do Want. This is the first step in creating healthy holiday boundaries. What is it that you most want and desire for the holidays? What kinds of things would you see  yourself doing if you were creating a holiday that you most wish to create?
  2. Sharing Your Vision with Your Partner and Children. This may or may not be their vision. So it may mean being able to collaborate and find a way you can all have some things you most desire. Or you may have two visions – one for you and one for your family, coming to a place of self-care and of spending conscious mindful time with your family.
  3. Set Healthy Respectful Boundaries to Protect Your Emotional and Physical Self. If you feel something is just too much or you really do not want to participate in something, it is ok to say no. We can say this tactfully and politely. But we can say no. We can suggest something else that will work for us. Or we can just say no. This is hard ,for we all want others to be happy with us. But in the end we really need to do what is best for us and our emotional and physical health. If we are concerned about hurting feelings, we can say something positive and express our caring if we feel the other person will see our no as a rejection.
  4. Whatever You Decide, Enjoy Each Moment in a Mindful Way. Be good with what you decide. Try not to second guess yourself. Or feel guilty or selfish. Your job is to be joyful and take good care of yourself. I am not saying we do not care or assist others, just that we do it in a way that balances with what really works for us. It may be it feels good to do something extra for somebody. The thing is that we are doing it because it is what we really want to do or feel is the best for us in the long run. It is all about the many choices that lay in front of us and mindfully choosing.

Enjoy this wonderful holiday season. Peace and light to you all.

 

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photo by alexey-kuzmin

 

Professional Disclosure: This blog is offered as educational information and is not offered as professional therapeutic services. This is not intended to serve as treatment. For professional help contact your local mental health professional. Strom Individual and Family Therapy is not liable for any action or non action you take in regard to this article.

 

Facing the Dragon Together

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Bad things happen. We struggle. We feel pain. We need our loved one by our side. This is what Dr. Sue Johnson, Creator of Emotionally Focused Couple’s Therapy would call “Facing the Dragon Together”. As human beings this is one of the reasons we are wired for human connection and bonding, to get us through the tough times. As Dr. Johnson would say, “We are bonding mammals.” It is part of our survival system.

I had the opportunity to obtain some additional training with Dr. Johnson this last weekend in Austin. The focus was on Emotionally Focused Couples Therapy for Trauma Survivors. This kind of therapy focuses on adult attachment. As we are now learning, attachment and bonding is not just for children.  We all need a secure base of attachment with knowing someone is there for us and will respond with helping us to face the dragons we encounter.

Dr. Johnson’s acronym: ARE is helpful in looking at the key points of attachment.

ARE YOU THERE FOR ME?

  • Are you ACCESSIBLE? – Do I matter?
  • Are you RESPONSIVE? – Can I depend on you?
  • Are you ENGAGED?

What is NOT helpful when couples face internal or outside the relationship distress is DISCONNECTION. Isolation and withdrawal only fuels our panic and feelings of being over-whelmed. This leading to escalation of helplessness and more disconnection. This is a behavioral cycle that  make matters worse.

The dance of  “attunement, engagement, and responsiveness” leads us to the  “safe haven” we all need. Reaching out and taking a chance and engaging in a “dance of attachment” with our partner is what we need to “face our dragons together”.

When we experience fear, we need a place of safety. We need connection and comfort to sooth our anxiety.  This is what our secure attached relationship can provide.

We all have dragons to face at one time or another. Secure attachment to our partner protects us from trauma. Plus, we cannot forget the “healing power” of our relationships if we must face trauma. So take your partner’s hand and face your dragons together!

Source Material for this Blog Article: Facing the Dragon Together: EFT for Traumatized Couples. Presented by Dr. Sue Johnson. November 3-4, 2017 in Austin, TX.
Professional Disclosure: This blog is offered as educational information and is not offered as professional therapeutic services. This is not intended to serve as treatment. For professional help contact your local mental health professional. Strom Individual and Family Therapy is not liable for any action or non action you take in regard to this article.

 

 

Gratitude for the Small Things Grows Your Relationship

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 gratitude-quote-on-small-sitll-voice-of-gratitude-in-pear-shape

Do you give your loved one credit for when he or she “tries” to show their love or caring? Gratitude for these small steps can create a beautiful chain of more happiness and connection in your relationship.

Maybe it is not exactly what you had hoped for but it is a try or an effort toward what you do want. It is easy to get into a state of wanting it exactly the way you want it and standing firm that you will not be content unless it is that way. I am not saying you should give up on what you want or need, but that you should consider the “process” of getting where you want to be in your relationship.

Some Things to Consider as Loved Ones “Try” to Show Their Love and Caring:

  1. It does not have to be perfect. When you expect perfection and your sweetheart comes up short, it is a set up for dis-contentment or unhappiness. Maybe you want or hope for more. And that can come. But in the moment you can acknowledge the try or effort toward what you wanted or hoped for. Maybe you want a sharing of chores in the household. Your husband chooses to help with dishes one night. It may not be all you want, but it is a start. 
  2. Search for the parts in the try that feel good to you. Be mindful of what is being done or offered to you. It is Valentines Day and your husband brings you chocolates home. You like chocolate but you had hoped for something new and different. You can still enjoy the chocolates, savoring each piece knowing your spouse was thinking of what he knew you liked and was trying to please you. 
  3. Let your loved one know you appreciate what they did do. This will bring more of this your way and beyond. You have been telling your wife you would like to carve out more couple time away from the kids. You are thinking in your head a weekend away. She sets up a 2 hour date night. You choose to thank her for carving out this special one on one time to be just with you. 
  4. Let the good stuff from the try or effort sink in and stay with you. Let it nourish your inner self and know you are cared for. Let it be a part of you, not letting it slip away. Keep it as a touchstone to remember and build on.

gratitude-quote-with-flower-pics

Moving Toward More of What you Do Want:

  •  Do express your needs and desires. Do so in a calm, respectful manner, letting your partner know how this specific action will help to make you a better couple and increase happiness for both of you. Avoid demanding or insisting.
  • When these things occur let your happiness show, telling your partner how this makes you feel and express your thankfulness. This does matter. Your visible reaction and encouragement helps your loved one to know it is worth it.Plus it makes them feel very good as well. And it increases your chances of more connection.
  • Do illicit and ask your loved one what it is that THEY need or are hoping for in your relationship. Try to work toward these desires if it is a healthy request that could strengthen your relationship.

Let the small acts of love take root in your heart for they can grow and fill your soul with happiness and joy.

Professional Disclosure: This blog is offered as educational information and is not offered as professional therapeutic services. This is not intended to serve as treatment. For professional help contact your local mental health professional. Strom Individual and Family Therapy is not liable for any action or non action you take in regard to this article.

 

 

Less Serious, More Playful

Less Serious, More Playful

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Feel like your life is one endless stream of “to do” tasks? All work, no play. You can go through your life seriously “serious” all the time. I have to admit I tend to run this way, full of purpose … Continue reading →

How to Create What YOU Really Want for the Holidays Ahead

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happy-holidays-with-snow-and-penquin

I cannot believe I am writing a blog post on this, but it has already began – the thinking, the obsessing, the worrying, the planning, the stressing about the holidays ahead. The four upcoming holidays can feel like they all merge together into one massive overwhelm. It can be hard to separate them out. But of course it does not have to be that way. I want to share some ideas on creating holidays that are truly what YOU want. And now is the time to contemplate all of this – at the beginning of this time frame.

It is so easy to get caught up in it all and end up doing things you may not really want to do. Or to sometimes not really plan and end up not doing what you really want to do with your holiday time. So here are some ideas to consider.

 Questions you might ask yourself about the upcoming holidays that may help you be the true “creator” of  YOUR  holidays:

  1. What would my perfect holiday times look like? What would I be doing? Who would I be with? Ex. – For some it may mean enjoying time with loved ones. or slowing down to enjoy a special what ever it might be.
  2. What does each holiday really mean to me? Or what do I want it to mean to me? Ex. –  One family may say it is a time to reflect on what we are really thankful for?
  3. Does what I do reflect what I want my holiday to look like and be about? Ex. – Yes and No. Maybe yes we spend time together. But no there is too much competition with iPhones, video games, etc.
  4. What are my most favorite memories of past holidays? What was I doing? Ex.- One child may say when we had the snow ball fight in the front yard. Dad may say, when we went out looking at holiday lights and had hot chocolate after. Mom may say when we all made a holiday meal together.
  5. What are my most un-favorite memories and what can I do to avoid these from happening again? Ex. – This might be for some – the stressing and rushing and overwhelm.
  6. Do my holidays all merge together without a real feel of truly enjoying each one for what they are? A very good question, are we really mindfully enjoying each holiday?

Develop a Flexible Plan That Fits You and Your Family

  • Meet together as a couple or a family to talk about some of the above questions.
  • Decide together (or for yourself if you are single) what your main goals for the holiday are. Is it to relax? To be with family? Enjoy special holiday activities? Celebrate a particular religious belief? A mix?
  • As a couple or family you can put together a flexible plan of the kinds of things you want to do and begin gradually to work toward this.  Incorporating everyone’s ideas is very important if you are in a family or as a couple.
  • Keep in mind that too much will feel overwhelming for most people and that thoughtful choices are a much better route to go. It is not so much about how much you can pack in, but incorporating what you most want to do and really taking time to ENJOY it.
  • Try to stay open and flexible as plans shift and change as they will at times. Knowing you can be happy even if things do not happen exactly as planned.

My hope for you and your family is that you create what you most want and desire. Happy Holidays to you and your family!  holly-leaf-small

Professional Disclosure: This blog is offered as educational information and is not offered as professional therapeutic services. This is not intended to serve as treatment. For professional help contact your local mental health professional. Strom Individual and Family Therapy is not liable for any action or non action you take in regard to this article.