Imagine a day, maybe even an hour, where being content, calm, and joyful is your primary goal.  As you move through your day, you give yourself permission to be yourself, funny, quirky, whatever that self is you allow yourself to BE.  Your authentic self is calling you, back to the passions you once loved, explored, sought till life and circumstances caused you to get derailed by valuing external influences and validation over your own biorhythms.  If you are reading this you already question if there is a better way, perhaps a more radical way to take care of yourself.  And somewhere inside you, you know that there is something calling you to return - “to self.”  To reconnect “to self” we must find the ability to defy burnout culture and take care of your mental, emotional and physical health.  To show up more fully in your life as the well deserving and worthy person you were born to be. 

When you think of  your role models, who inspires you?  Is there a relative, friend or public figure you think demonstrates having their “act together.”  Maybe “you do” and you feel like you're out there alone on your own personal mission to care for yourself.  You are not alone.  Many are seeking this connection, many know it is an integral part of being more fully alive, and many are seeking the support of others on the same journey to self discovery and there is amazing strength in accountability.  So seek and find and enjoy the company of yourself and others who are similarly seeking to find a way to prioritize yourself and your wellbeing. 

If there is someone who inspires you,  jot down the qualities you feel they represent.  Learn more about them and how they embody these qualities.  What do they do to embolden themselves and to prioritize their mental, emotional, physical and spiritual wellbeing? Go ahead if you can pick up the phone and call them, chat about how they prioritize their self care.  If you don't know them well or can’t find information on them.  What is it that you admire about them?  Research how to achieve that goal.  Are they confident? Fit? Driven?

Make your first act a commitment to radical self care, mind, body, mental health, spiritual health, financial health, it all matters.  You will have to practice having healthy boundaries.  Prioritizing your own need for rest, relaxation, purposefulness, and mental, emotional and financial security.  Pepper in rest stops, power hours and setting limits aka “saying NO.”  No is a complete sentence not the beginning of negotiation. Over extending yourself will inevitably deplete you or worse leave you living life with hidden resentment that will ultimately deprive you of the joy of living life in a way that makes you happy and fulfilled.  

Practice self care.  Be an example that inspires others.  Before you know it you may even start a community who prioritize self care.  That doesn’t mean they give up responsibilities to sit back and lounge.  It means knowing what your responsibilities are and making sure you are at the top of the to do list.  Radical self-care is about prioritizing your well-being in a holistic, unapologetic way.   Do you want to join a community of supporters for your journey to radical self care.  Contact Office@diwsny.com and be added to the DIWS Wellness Path Community.

How The Brick can help YOU:

I believe this device has some really exciting utilities for individuals of all ages, but there are a few ways in which I believe The Brick is especially useful for parents and couples. As I mentioned previously, the younger generations appear to be spending increasingly more time on their phones. For many parents, screen time is a concern for multiple reasons. Time spent online is time not being spent in-person, developing social skills and, often, it is time that the child is sedentary and not getting the physical exercise they need. On top of that, these devices not only give your child access to a very large/ dangerous world, but they also give the world access to your child. The reality of the situation is that these devices/ applications are a part of society now and they are how the younger generation socializes. Completely denying access to these devices is also not a reasonable solution to the abovementioned concerns. So how can The Brick help a parent protect their children and ensure their child has a balanced and safe experience with technology?

The Brick gives control back to the parents in that it allows them to decide what apps their child can access and when. Don’t want your child going on social media when they’re at school? Brick their phone before they get on the bus and block those apps. Your child will still have access to call/ text you if needed, but they won’t be able to bypass that block until they return home and you give them the brick to unlock those apps. This also gives you the parent the opportunity to incentivize positive behaviors such as being proactive about completing their schoolwork. If your child wants to access Instagram or TikTok after school, have them show you that their homework is complete before they get to Un-Brick their phone. There are many other instances where this can be applied and used in a way that sets healthy boundaries for your children and promotes better overall habits. 

For couples, this device also has many important utilities that could help in strengthening your communication and relationship with your partner. One of the most common presenting issues between romantic partners who seek out therapy at our practice is lack of communication / acknowledgement– and it's no wonder why! Many Americans spend the majority of their day sleeping then going to work. When they come home they fall into the trap of scrolling social media or zoning out on television before they go back to sleep and repeat the cycle the next day. Before you know it, you and your partner have not checked in with each other in days/ weeks and there is a lack of communication that ultimately can destroy your relationship unintentionally. The Brick offers an option for you and your partner to make time for each other. At the end of the day, when you both come home, Brick your phones so that you can communicate with each other. Maybe it’s just for an hour or two, but setting aside that time and making an intentional effort to be more present at home can prevent many issues down the line.

What Happened After I Beat MY Phone with The Brick:

After using The Brick for over a month, I can say that it has saved me from many hours of getting sucked into social media feeds that are designed to keep the user engaged and scrolling. In general, I feel more focused and present. Whether you’re at work or at home, I think we can all admit to being guilty of opening an app for a quick check, then looking up and 15-30 minutes has passed. It really is that simple because these algorithms, push notifications and other “features” are all designed to keep you locked in on your device. I could go down a whole other rabbit-hole as to why these apps are designed this way, but for the purposes of this article, I will leave it at that (Watch The Social Dilemma on Netflix for a great explanation as to what these apps really do to our minds and why). 

Some of you reading this may be thinking to yourself, how is this device any different from the Time Limit features that I can set on my phone. The thing that makes The Brick better than those features is the physical action required to bypass the restriction. With most of the Time Limit features you can easily click the notification away and/ or hit the “snooze”. With The Brick you have to physically go over to the device and scan it to unlock your phone. This means you cannot just mindlessly “hit the snooze”. You would have to stop what you are doing, go to wherever the device is stored (I keep mine on my fridge) and then scan to unlock those apps. It forces you to be intentional about your actions and not fall into the trap of unconsciously tapping to bypass the restrictions you are trying to set for yourself.  

Final Thoughts on The Brick:

No this was not a paid advertisement. I paid for this device for myself and tested it out to see if it  would work. Here at Dynamic Intervention we are always looking for effective ways to better ourselves mentally, emotionally and holistically as humans. This device seems to have had a net positive effect in those areas. While it is not a cure-all for the many issues created by technology, it could be one piece of the puzzle in creating a healthy, balanced relationship with our devices. Hopefully if you have made it this far down the article, you would either consider implementing this device into your daily routine, or in general trying to be more mindful in how you use technology and your relationship with these devices and applications. 

Using the Covey Time Management Matrix - (watch video) “4 QUADRANTS” 

In The 7 Habits of Highly Effective People, Stephen Covey introduces the Time Management Matrix, which divides tasks into four quadrants:

Free worksheet:   Free Quadrant Worksheet

1. Q1: Urgent & Important → Do immediately

2. Q2: Not Urgent but Important → Schedule it

3. Q3: Urgent but Not Important → Delegate it

4. Q4: Not Urgent & Not Important → Delete it

The goal? Move your “Big Rocks” into Q2 (Scheduled Tasks) so you’re working proactively rather than reactively.

Take Action

For more insights on scheduling and optimizing your workflow, join us for the WFBPA: Lunch and Learn February 2025, or check back next month for more on “Time Blocking Your Power Hour.”

REFLECTIONS: (write or ponder)  

Here are 10 gratitude prompts for your journal:

1. What made you smile today?

2. Write about a small victory you're grateful for.

3. Who is someone you appreciate and why?

4. What's a challenge you're thankful for overcoming?

5. Describe a kind act you witnessed recently.

6. What resources do you have that you're grateful for?

7. Write about a favorite place and why you love it.

8. What skill or talent are you thankful to have?

9.  How has a recent conversation positively impacted you?

10.  What memory brings you the most joy?

11.  What simple pleasure did you enjoy today that you often take for granted?

12.  Who’s someone who positively influenced your life?  How have they made an impact?

13. Write about a challenging experience that taught you something valuable. What did you learn, and how are you grateful for it now?

14. What recent moment made you smile or laugh, and why was it meaningful to you?

15. What physical ability are you most grateful for, and how does it enhance your life?

16. Describe a place you feel at peace. Why does this place make you feel grateful?

17. What skill or talent do you have that you appreciate?   How has it helped you or others?

18. Who makes you feel supported and loved? Is there a specific moment when you felt their support?

19. Think of a small act of kindness you received recently. How did it brighten your day?

20. What aspect of your health do you often overlook but are grateful for today?

Relationships: 

Relationships can be categorized into friends, family and significant others.  What are your relationships like?  Are they sparse, engulfing, non-existent, just right? How often do you reach out to the people you love just to say hi?  What would you like them to be like?

ADD: Game night, date night, text someone you haven;t seen in a while.

TAKE AWAY:  Exposure to negative Ned or Nelly, gossip, overcommitting/undercommitting.

Health & Fitness:

Do you know what your health is like?  When was the last time you went to a doctor? How often if ever do you move your body?  Are you a couch potato, adventurer or somewhere in between?

ADD:  Check up, healthy habit (movement or nutrition)

TAKE AWAY:  Mindless snacking, being door dash/instacart - do it yourself -  move.

Passion projects & Community

Having a sense of being a part of something you believe in fosters a sense of belonging. Are you a spectator? Do you seek to be with like minds?  What are you passionate about?  

ADD: Make a commitment, volunteer on a community committee, or at a service organization like “Meals on Wheels” “Rotary” 

TAKE AWAY:  Mindsets - Be the change and get involved. 

Creativity & Hobbies: 

Letting your imagination run free is one of life’s greatest rewards. Whether it’s fiber arts, mixed media, woodworking, or gardening, nurturing a talent or developing a new interest can be life-changing. Look back at your “Life in Decades” to recall what you used to enjoy. Or better yet, start something new. You never know what doors may open.

ADD:  Identify a skill or interest and look for a group of people who may already be meeting to support one another. 

TAKE AWAY:  Mindset - You don’t know if you don’t try.

Rest & Relaxation
In a world filled with constant connectivity, we often forget that rest and relaxation are just as important as doing. After all, we are human “BEINGS.” When was the last time you just chilled—gazed out the window, played with your pet, or enjoyed a book in peace?

ADD: Schedule time for yourself, whether it’s a bath, massage, or simply lying outside.
TAKE AWAY: Let go of the mindset that you aren’t successful or productive unless you’re doing something. Even your cell phone needs to be charged, so give yourself the same grace.

Personal Development

Is there something you’ve always wanted to learn, like math, writing, learning a language, public speaking, and understanding how to make sourdough bread?  Relaxing into wellness and creativity is a great start. Then, take the next step—whatever piques your interest or builds a skill. Research, read, learn, and do. The best time to start is now.

ADD: Listen to a podcast or watch a YouTube demonstration on a subject you’re interested in.

TAKE AWAY: Let go of the mindset that you’re too old, too young, or too busy. Carve out time to learn something new or revisit an old interest. 

Self-care & Self-esteem
Perhaps you don’t believe in yourself right now. Maybe life has knocked you down, or you’ve become your own worst critic. Start by recognizing your daily accomplishments: Did you shower, step outside, or do five squats? Celebrate these small wins, and soon you’ll have a habit of self-care that builds your self-esteem.

ADD: Practice something for 21 days—like making your bed or washing dishes before bed—and track your progress.
TAKE AWAY: The mindset of procrastination. Set reminders to do the things that promote self-care, even when you don’t feel like it.

Career & Work
Most people start working because they need money for things they want or need. But what if you could do what you love without fear of financial stress or failure? Whether you’re already doing what you love or you’re striving toward it, there’s always room to grow professionally.

ADD: Consider professional development opportunities that align with your passions.
TAKE AWAY: Remove the limiting belief that you can’t improve or transition into something you love. Pursue what excites you, no matter the stage you’re in.

Spirituality
Spirituality isn’t necessarily about religion, though it can be closely related. It’s about connecting to something bigger than yourself—whether that’s a higher power, nature, or a sense of purpose. What are your core values, and do they align with a greater good for people, pets, or the planet?

ADD: Reflect on your core values and how they guide your life.
TAKE AWAY: The mindset that spirituality is not confined to religious practice. You can have a spiritual connection without being religious.

Finances & Income
It’s great to have big dreams, but we need to ground those aspirations in reality. Money is essential to live and fulfill your vision, whether that’s a modest lifestyle or a large-scale empire. Start by understanding what’s important to you—then build from there.

ADD: Set a financial goal, like paying off debt or saving for three to six months of expenses.
TAKE AWAY: The mindset that money isn’t important. It takes financial stability to support your vision, so prioritize your financial goals.

The key to setting intentions is writing them down, create a plan and taking action.  If you need clarity, focus or accountability, call today. One of us will be happy to support you on journey to a fulfilling life.  Reach out at 845-702-1042.

REFLECTIONS: (write or ponder)  

Here are 10 gratitude prompts for your journal:

1. What made you smile today?

2. Write about a small victory you're grateful for.

3. Who is someone you appreciate and why?

4. What's a challenge you're thankful for overcoming?

5. Describe a kind act you witnessed recently.

6. What resources do you have that you're grateful for?

7. Write about a favorite place and why you love it.

8. What skill or talent are you thankful to have?

9.  How has a recent conversation positively impacted you?

10.  What memory brings you the most joy?

11.  What simple pleasure did you enjoy today that you often take for granted?

12.  Who’s someone who positively influenced your life?  How have they made an impact?

13. Write about a challenging experience that taught you something valuable. What did you learn, and how are you grateful for it now?

14. What recent moment made you smile or laugh, and why was it meaningful to you?

15. What physical ability are you most grateful for, and how does it enhance your life?

16. Describe a place you feel at peace. Why does this place make you feel grateful?

17. What skill or talent do you have that you appreciate?   How has it helped you or others?

18. Who makes you feel supported and loved? Is there a specific moment when you felt their support?

19. Think of a small act of kindness you received recently. How did it brighten your day?

20. What aspect of your health do you often overlook but are grateful for today?

REFLECTIONS: (write or ponder)  

Here are 10 gratitude prompts for your journal:

1. What made you smile today?

2. Write about a small victory you're grateful for.

3. Who is someone you appreciate and why?

4. What's a challenge you're thankful for overcoming?

5. Describe a kind act you witnessed recently.

6. What resources do you have that you're grateful for?

7. Write about a favorite place and why you love it.

8. What skill or talent are you thankful to have?

9.  How has a recent conversation positively impacted you?

10.  What memory brings you the most joy?

11.  What simple pleasure did you enjoy today that you often take for granted?

12.  Who’s someone who positively influenced your life?  How have they made an impact?

13. Write about a challenging experience that taught you something valuable. What did you learn, and how are you grateful for it now?

14. What recent moment made you smile or laugh, and why was it meaningful to you?

15. What physical ability are you most grateful for, and how does it enhance your life?

16. Describe a place you feel at peace. Why does this place make you feel grateful?

17. What skill or talent do you have that you appreciate?   How has it helped you or others?

18. Who makes you feel supported and loved? Is there a specific moment when you felt their support?

19. Think of a small act of kindness you received recently. How did it brighten your day?

20. What aspect of your health do you often overlook but are grateful for today?

REFLECTIONS: (write or ponder)  

Here are 10 gratitude prompts for your journal:

1. What made you smile today?

2. Write about a small victory you're grateful for.

3. Who is someone you appreciate and why?

4. What's a challenge you're thankful for overcoming?

5. Describe a kind act you witnessed recently.

6. What resources do you have that you're grateful for?

7. Write about a favorite place and why you love it.

8. What skill or talent are you thankful to have?

9.  How has a recent conversation positively impacted you?

10.  What memory brings you the most joy?

11.  What simple pleasure did you enjoy today that you often take for granted?

12.  Who’s someone who positively influenced your life?  How have they made an impact?

13. Write about a challenging experience that taught you something valuable. What did you learn, and how are you grateful for it now?

14. What recent moment made you smile or laugh, and why was it meaningful to you?

15. What physical ability are you most grateful for, and how does it enhance your life?

16. Describe a place you feel at peace. Why does this place make you feel grateful?

17. What skill or talent do you have that you appreciate?   How has it helped you or others?

18. Who makes you feel supported and loved? Is there a specific moment when you felt their support?

19. Think of a small act of kindness you received recently. How did it brighten your day?

20. What aspect of your health do you often overlook but are grateful for today?

The journey toward trust is rooted in self-discovery. Along the way, you may encounter pain points, conflicting opinions, and confusion. Yet, by gaining clarity in your own awareness and convictions, you move closer to the trust and self-actualization we all seek. It only takes a single thought to initiate this powerful process.

Self-actualization begins with self-awareness—understanding your likes and dislikes, strengths and weaknesses, motivations, behaviors, and beliefs. Accepting yourself in your current state is essential. When your actions align with your core values, you build the security needed to trust yourself fully. Be honest and non-judgmental about where you are, what you’ve done, and what you believe. This honesty lays the foundation for personal growth and deepens trust in yourself.

Pursue growth with creativity and intention. Set SMART goals—specific, measurable, attainable, realistic, and time-sensitive. Support others while maintaining time for self-care. Above all, live authentically and independently of others’ expectations, trusting yourself in every step you take.

If you're struggling to understand how trust operates in your life, consider seeking guidance from someone who can help build your confidence. This will enable you to foster a more consistent and trustworthy relationship with yourself—one that will guide you purposefully and passionately throughout your life and relationships.

How to find a therapist

Ask around, word of mouth goes a long way.  How well the therapist is known by the community at large also tells you how invested the therapist is in the community they serve.  Do they specialize in the type of situation you are experiencing? And where are they located? If you wanted to see them in person or via telehealth are both an option?

What to to expect from your experience

Comfort and trust is important and leads to a strong therapeutic relationship which allows you to be open and honest. Expression of emotions is normal in a therapeutic session, allowing you to process difficult feelings, so feeling safe is important.  The therapist will help hold the space for you to connect past experiences with current issues in order to develop insights into your thoughts, behaviors or emotions.  

In a therapeutic session the therapist may challenge you with questions that promote reflection but continue to create a space of balance and support while encouraging growth and progress toward identified goals.  The therapeutic relationship promotes development of the awareness of patterns, triggers and emotional responses that can heighten self-awareness necessary for long-term change.  A client may process a variety of emotions that are mild to more serious and leave the session feeling less burdened even if the session was emotionally intense.  

In therapy your clinician may even use silence as a means to promote deeper thinking or processing and allow for support while a client is processing something significant internally.  Don’t mistake silence as the therapist not working, silence is a skill used to help you process.  A skilled clinician will know and even be strategic in using silence.  The therapist is listening actively and should respond thoughtfully to encourage exploration, using probing questions and constructive feedback.  

Your Desire to Continue or looking forward to future sessions, indicating that you have found value in the process, so that therapist is a keeper.  

Remember just like there are different times and different life events you may at times feel the need for a different approach to things.  Different seasons in your personal growth journey may mean you need a new perspective.  A good therapeutic relationship means being able to tell your therapist when you need more from them or you need a change. There is a time and a place for different interventions.  Your therapeutic relationship should be dynamic and customized to who you are, where you are and what you need.  Being able to be direct with your therapist lets you know that you have a good working relationship with a trusted professional.   read more...

Key Components of Positive Parenting:

1. Building a Strong Relationship:

   • Spend quality time with your child, engaging in activities they enjoy.

   • Show affection and express love through words and actions.

2. Effective Communication:

   • Listen actively to your child’s thoughts and feelings without interrupting.

   • Encourage open dialogue, validating their emotions and experiences.

3. Setting Clear Boundaries and Expectations:

   • Establish consistent rules and explain the reasons behind them.

   • Use positive reinforcement to encourage good behavior, such as praise and rewards.

4. Encouraging Independence:

   • Allow children to make choices and take on age-appropriate responsibilities.

   • Support their problem-solving efforts, providing guidance without taking over.

5. Modeling Appropriate Behavior:

   • Demonstrate the values and behaviors you want to instill in your child.

   • Practice self-regulation and conflict resolution, showing how to handle challenges calmly.

6. Fostering Emotional Intelligence:

   • Help children recognize and name their emotions.

   • Teach coping strategies for managing stress and frustration, such as deep breathing or talking about their feelings.

7. Positive Discipline:

   • Use constructive methods to address misbehavior, focusing on teaching rather than punishing.

   • Implement time-outs, natural consequences, and problem-solving discussions to guide behavior.

By integrating these positive parenting strategies, parents can create a supportive and structured environment that nurtures their child’s growth and well-being. This approach strengthens the parent-child relationship and promotes a foundation of trust, respect, and mutual understanding.

If your kids are grown and you recognize you made mistakes, remember it’s never too late to embrace positive parenting. Your children will always be your children, regardless of their age. Be kind, listen, be patient, and stay involved. Whenever you feel at a loss, allow space for grace, but always remember you are the parent. It is your responsibility to support your children, which includes understanding the difference between helping and enabling.

Positive parenting begins with the decision to be intentional with your words and actions. It starts with you.

Here are five tips tailored for for people and professionals:

1. Set Boundaries: Establishing clear boundaries. Define specific work hours and stick to them as much as possible. Avoid checking work emails or messages outside of these hours to prevent burnout and maintain a healthy work-life balance. Additionally, focusing on self care models good behaviors for others while also improving your overall health and feelings of well being. When we set healthy boundaries others respect you more and you also learn to honor and prioritize better.

2. Prioritize Physical Health: Make time for regular exercise aka movement.  Every step counts even if it's just a short walk during lunch breaks. Fuel your body with nutritious food and stay hydrated throughout the day. When we eat good foods and hydrate we signal to our bodies that we are safe and taken care of, lowering cortisol, the stress hormone. Remember, physical health significantly impacts mental well-being.

3. Practice Mindfulness: Incorporate mindfulness techniques into your daily routine to reduce stress and increase self-awareness. This can include that walk we just talked about and or allowing yourself the space to meditate.  Deep breathing exercises throughout the day also signals relaxation response signaling to the body's safety and promoting calm.  Additionally,  simply taking a few moments to focus on the present moment amidst a busy day signals to your mind that you are in control of your thoughts rather than the other way around.

4. Seek Support: Don't hesitate to reach out for support when needed, whether it's from colleagues, friends, or professional counselors. Talking about your challenges and sharing experiences can provide valuable perspective and alleviate feelings of isolation.  Keep a list of trusted friends/family members whom you can call or find social support with those who are experiencing similar stressors. Identifying people to hold you accountable will keep you on track toward the outcomes you desire. 

5. Invest in Hobbies and Relaxation: Dedicate time to activities that bring you joy and relaxation outside of work. Whether it's reading, painting, gardening, creative outlets or spending time with loved ones.  Engaging in hobbies helps recharge your batteries and maintain a sense of fulfillment beyond the professional realm.  Having hobbies also allows your creative mind to play.  Whether in a group, one to one, or with more than one, hobbies and interests are more interesting when shared with others.

If you have been honest and recognize you have left yourself out of the equation then it’s time to get real and focus on taking care of yourself.  Explore how your current  lifestyle is affecting you, schedule a discovery session and let us help you fine tune your strategy to peaking your performance and your productivity and designing the life you want to live.  845-702-1042.

How to build confidence:

1. Build a positive mindset. Using positive affirming statements by coaching yourself through inner dialogue such as “I statements.”  An “I statement” states a truth or belief you have about yourself or want to have about yourself.  Such as:

   1. I can do this

   2. I am capable of

   3. I deserve happiness.

   4. I have good friends and people in my life

2. Be kind to yourself. We all tend to look to others and look around us to see if we measure up to what is perceived to be cool, in, or desirable.  Be kind and know that you, like all your friends, are growing and developing at different speeds.  Comparing yourself to others is only good if you are trying to develop qualities that you admire.  If you are comparing yourself and it makes you feel bad then chances are you are not being kind to yourself.  Stop, reflect and revise what is important to you and if it is something that you can actually change.  If you admire physical attributes as attractiveness and you are shorter/taller etc…chances are it will take time for you to grow, but no one will ever shrink, so practice self acceptance where it matters and be kind to yourself.  Instead look for qualities you can develop such as kindness, ability to speak in public, study habits, etc.  Those are all things that can be developed with time, focus and effort.

3. Know your talents and let them be known.  If you have a special skill or talent don’t be afraid to share this with others.  You too may become someone who motivates others to do something new. 

4. Step outside of your comfort and allow others to see you fully shine.  Dare to be your real self and see that others will appreciate you for being brave enough to do so.  Encourage others to share their talents with you and create a change that promotes authenticity. It takes courage to be real, but the more real you can be the more confident you will become.  And the better you will feel about yourself. 

5. Do what you are passionate about and what you are responsible for.  When you do things you love you will develop positive self regard aka confidence.  When you complete tasks you are assigned you will feel accomplished and this will make you feel good about yourself too.  Do your talents, learn a new hobby, and get those school/workl assignments done and on time. Taking care of responsibilities will guarantee you get praise and that in turn will feel good, but more importantly you will be able to see your successes more easily and feel good about yourself. 

6. Everything that takes skill needs practice.  Keep at it.  It’s about progress not perfection, and the more you practice confidence the easier and more natural it will be. Do it, do it often, then do it again and you will be guaranteed to make yourself feel the self esteem needed for confidence and success in tackling any challenge that comes your way.

Confidence is something that every one of us at some point in our lives needs to practice.  Every new experience brings challenges and will call for actions that may be new to us.  If you are struggling with knowing where to start, find a trusted person and ask them What makes them so good at…. Or what have they done in their life that they feel they did well?  Ask them if they ever felt like an imposter. Guarantee you will find you are not alone.  Each and every one of us before you and even now is challenged every day by something.  Developing the belief in yourself that you can find a way to handle the situations in life and finding support from trusted friends, family or a professional is an important part of building the knowledge needed to be a more confident person.  You got this!  

Enter “glimmers,” the subtle yet transformative cues that guide our bodies into a state of regulation, fostering feelings of happiness, hope, safety, and connection. Rooted in the Polyvagal Theory, the concept of glimmers introduces us to micro-moments that elevate our emotional state, akin to climbing a ladder from the depths of freeze to the pinnacle of safety and engagement.

Imagine a ladder where the bottom signifies the dorsal vagal state, known as the “freeze state,” characterized by immobilization and fear behaviors. At the ladder’s top lies the ventral vagal state – the ultimate goal associated with connection, safety, and engagement. Glimmers, in essence, help us ascend this ladder, moving us closer to a state of emotional well-being. 

Identifying Glimmers in Everyday Life:

Glimmers are the small, delightful moments that punctuate our daily lives, nudging us toward positivity and emotional equilibrium. Have you ever taken that first sip of a warm cup of tea or coffee, feeling the comforting warmth spread through your body?

Congratulations, you’ve just identified a glimmer. Perhaps after a challenging day, the anticipation of hugging your child or partner brings a sense of relaxation and safety – another glimmer. Other common glimmers can include: a smile from a stranger, spotting a rainbow, feeling the warmth of the sun on your skin, smelling the air after a fresh rain or snowfall, hearing your favorite song.  

Embracing Glimmers During Winter Months

In the colder seasons when the world may seem a bit less connected or hopeful, the invitation is extended to explore and discover your own glimmers. Take the time to indulge in these moments regularly, allowing them to act as anchors in the sometimes tumultuous sea of life.

In a world where triggers can feel overwhelming and challenging, recognizing and embracing glimmers becomes a powerful tool for cultivating emotional resilience. These small, everyday moments have the ability to shape our emotional landscape, providing us with a pathway to a state of well-being and connection. 

So, the next time you find yourself in the embrace of a warm beverage or captivated by a rainbow, savor that glimmer – for it is a stepping stone on the ladder to emotional harmony.

SAD is a clinical diagnosis that happens at a specific tie of the year, usually at the change of weather from fall to winter which coincidentally or not coincides with a change in daylight hours.  It is believed that the lack of sunlight during these seasons may play a role in the development of SAD.

Symptoms of seasonal depression are similar to those of major depressive disorder and may include:

Low energy levels: Feeling fatigued and lethargic.

Changes in sleep patterns: Sleeping too much or experiencing insomnia.

Changes in appetite or weight: Overeating or loss of appetite.

Difficulty concentrating: Difficulty focusing on tasks or making decisions.

Loss of interest in activities: Losing interest in activities that were once enjoyed.

Feelings of sadness or hopelessness: Persistent feelings of sadness or despair.

Social withdrawal: Avoiding social situations and isolating oneself.

The difference between SAD and Major Depressive Disorder is that it is seasonal, seems to be unrelated to any life events or situations and comes on at the change of seasons and is helped by implementing strategies helpful in managing seasonal depression:

Light Therapy: Exposure to a bright light that mimics natural sunlight is often helpful.  It helps to regulate the body’s internal clock and improve mood.

Spending Time Outdoors: Go outside even if it’s cloudy.  Spending time outdoors exposes you to natural light and fresh air, and this can have positive effects on mood.

Regular Exercise: Regular physical activity has been shown to have a positive impact on mood and can help alleviate symptoms of depression.

Social Support: Seek support from friends and family. Maintaining social connections creates opportunities to talking about your feelings  and connect with someone you trust in a meaningful and beneficial way.

Healthy Lifestyle Choices: Eat a well-balanced diet, get enough sleep, and manage stress through relaxation techniques such as meditation or deep breathing.

Professional Help: If symptoms are severe or persistent, seeking help from a mental health professional, such as a therapist or psychiatrist, is important. They can provide therapy, counseling, or, if necessary, medication.

Consult with a healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific needs. If you or someone you know is struggling with depression, consider reach out to a mental health professional or a helpline.  You don’t have to muscle through alone. 

We all get caught up in the endless to do list.  What about starting a practice of To Don’ts.  What popped into mind immediately.  If you are like many you probably thought about how you never take a break and feel link you are on a hamster wheel.  They idea of self care and taking a break and distant memory.  

Start the new year by picking some of the activities below.  Make it fun, choose 20-24 minutes a day and commit to practicing at least 20-24 days of the month. 

Here’s a list of brain break activities you can try:

• Deep Breathing: Inhale deeply for a count of 4, hold for 4, exhale for 4. Repeat.

• Stretching: Reach for the sky, touch your toes, or do simple neck and shoulder stretches.

• Quick Walk/Jog: Take a brisk walk around the office or do some light jogging in place.

• Desk Exercises: Do seated exercises like leg lifts, ankle circles, or seated squats.

• Mindful Meditation: Close your eyes, focus on your breath a few minutes, clear your mind.

• Dance Break: Put on your favorite energetic song and dance it out for a few minutes.

• Brain Teasers: Solve a quick puzzle or brainteaser to engage your mind in a different way.

• Visual Break: Look away from the screen, focus on something in the distance, relax your eyes.

• Laugh Break: Watch a funny video or tell a joke to lighten the mood.

• Coloring or Doodling: Take a break to color in a coloring book or doodle on a notepad.

• Quick Game: Play a short, simple game on your phone or computer to shift your focus.

• Breath Counting:  Inhale deeply, counting each breath, and see how high you can count before getting distracted.

• Sensory Break: Engage your senses with something tactile, like squeezing a stress ball or rubbing a soft fabric.

• Word Association: Rapidly think of words associated with a given prompt to stimulate creativity.

• Desk Yoga: Do a few simple yoga poses or stretches at your desk.

• Positive Affirmations: Take a moment to repeat positive affirmations to boost your mood.

• Memory Games: Challenge your memory with a quick game or try recalling a list of items.

• Puzzle Break: Solve a crossword puzzle, sudoku, or other quick puzzle.

• Daydreaming Break: Take a few moments to let your mind wander and daydream.

• Social Break: Take a short break to chat with a colleague or friend.

Remember to choose brain breaks that work best for you and your preferences. Incorporating these activities into your routine can help improve focus and productivity and give you a more balanced sense of work life harmony.