While soft music has its place, therapeutic healing isn’t one size fits all. If screaming lyrics and heavy music make you feel seen, safe, and understood, that IS your calm. Trust your ears not just the textbook; sometimes we need music that matches the chaos inside before we can find the quiet. #authenticself #screamomusic #healingsound #bealttherapy #bealternativebeyou
The 5-4-3-2-1 technique is designed to pull you out of a state of anxiety, panic, or “spinning” thoughts and back into the present moment. It works by forcing your brain to switch from internal distress to external observation.
Quick Tips:
• Slow Down: Don’t rush through the list like a chore. Spend a few seconds truly “experiencing” each item.
• Say it Out Loud: If you’re alone, speaking the items aloud can provide an extra layer of grounding.
• Carry a “Grounding Object”: If you struggle with the smell or taste steps, keeping a piece of gum or a scented lip balm nearby can help
.#GroundingTechnique #bealttherapy #AnxietyRelief #SelfCare #Mindfulness
When unexpected challenges arise, our capacity to manage everything naturally shifts. In these moments, it’s okay to pause and reassess your priorities. We can’t always give 100%, and honestly, doing the bare minimum is a form of self-care. These seasons are transient; once the dust settles, you can find your rhythm again. It’s okay to not be okay #ImNotOkayMCRthrowback #RestIsProductive #SelfCompassion #VulnerabilityIsStrength #BeAltTherapy
Well-intentioned New Year’s resolutions and trends often do more harm than good for our long-term mental health. The pressure to “optimize” or “transform” ourselves after the holidays can set us up for a frustrating cycle of shame, anxiety, and burnout. This year, I encourage you to pause. Instead of chasing a “new you,” focus on sustainable, gentle practices that honor your current mental and physical state. Small, consistent acts of self-care are far more powerful than drastic changes fueled by shame. #BeAltTherapy #HealthyHabits #IntuitiveEating #SustainableWellness #AntiDietCulture
We’ve all been there: the Sunday night anxiety kicks in, we stay up too late scrolling, and Monday morning feels like an uphill battle. But science shows that the best way to “beat the blues” isn’t more caffeine—it’s more sleep. Sleep isn’t just “downtime” for your body; it’s an active recovery phase for your brain. #MentalHealth #SleepHygiene #MondayMotivation #WellnessTips #bealttherapy
The more statements you agree with, the more likely you are to have good self worth. If you found that you don't agree with most statements, its ok! Building self esteem takes practice and definitely something you can cultivate! #SelfEsteemBuilding #PracticeMakesProgress
#TakeAction #StartToday #PositiveSelfTalk #BuildYourselfUp #Itsoktostruggle #Bealttherapy
The act of making an assumption, even if it is correct sends a potentially harmful message that people have to look a certain way to demonstrate the gender that they are or are not. Using someone’s correct personal pronouns is a way to respect them and create an inclusive environment. Resource: @pronounorg is a great resource to help you gain more understanding. #weallbelong #pronounsmatter #bealttherapy
The core goal of cognitive defusion in ACT is to change your relationship with your thoughts, moving away from fusion (being entangled with or believing thoughts are literal truths that must be acted upon). Instead, defusion helps you see thoughts for what they are: mere words, stories, or mental events, not facts or commands.
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• The image of a thought taking flight suggests movement away from you. This creates psychological distance, which is the goal of defusion.
• Gently allow the thought to be present without trying to suppress it or change it. You aren’t swatting the butterfly (suppression); you are simply watching it fly.
• By comparing a thought to a butterfly, you frame the thought as a temporary mental event (a transient visitor) rather than a permanent, solid reality. This reduces the power the thought has to dictate your feelings or actions.
#CognitiveDefusion #ACTTherapy #ThoughtsAreJustThoughts #MentalMetamorphosis #ButterflyEffect #TakeFlight #MindfulnessPractice #MentalHealthMatters #SelfCare #bealttherapy
Box breathing is magically effective at dispelling a frightened flight response. It isn’t just counting, it’s actively engaging your diaphragm to send powerful signals to your brain. When you breathe deeply and slowly using your diaphragm, you activate your parasympathetic nervous system often called ‘rest and digest’. This instantly tells your body: “You are safe chill out.” #boxbreathing #antistressspell #restanddigest #anxietyrelief #bealttherapy #mindbodyconnection #breathwork #spookyseason #workslikemagic
When we are consistently overwhelmed and fatigued, our performance suffers, which can lead to feelings of inadequacy or failure. Regular breaks interrupt this negative cycle by promoting:
• Stress Reduction: Lowering cortisol levels and calming the nervous system.
• Improved Focus and Performance: Returning to work refreshed and more effective.
• Perspective and Clarity: Stepping away helps to maintain a healthier view of one’s workload and capabilities.
In essence, breaks are not a luxury but a necessity that supports sustainable performance, emotional regulation, and a healthy sense of self-esteem. So, TAKE A BREAK!
#StressManagement #CognitiveRest #SelfWorth #HealthyHabits #bealttherapy
