At our recent staff meeting, we talked about our client community and what we wished we could provide everyone with the magical wave of a wand. So instead of offering behavioral tips for new year’s resolutions this year, our therapists have provided their favorite ideas for well-being. Whether you are a teen, adult, or couple looking to improve your life, there is surely something from one of Loyal Blue’s therapists for you to incorporate in 2023.
• Kim, our practice coordinator and graduate student in counseling psychology says: “I’d love to have everyone set up their own mindfulness practice. I also would love for everyone to remember to take breaks at work that really are restorative.” The best kind of break is total disengagement, so not phone scrolling but getting away from your work space and doing something different for 15-20 mins.
Tip: We love the mindfulness practice of taking a walk without your phone and paying attention to the sights, sounds and smells. Check out our blog post on mindfulness.
There is also good research behind Kim’s work break tip: check out The Sweet Spot by our friend and former director at UC Berkeley’s Greater Good Science Center, Christine Carter.
• Emmy, our associate therapist says: “I’ve noticed how judgemental we can all be with our emotions. I’d love for people to be able to suspend their self-judgement and just welcome feelings.”
Tip: Check out our blog post about overidentifying with feelings and some ways to stop.
• Tsveta, our Lead Supervisor and licensed therapist says: “I recommend being less broad about resolutions for the year and setting an intention for the day. Use your daily actions to support this intention.”
Tip: We love Passion Planner’s mission and its variety of calendars that focus on priorities and daily focus, as well as reflections at the end of each month.
• Lindsey, our founder and licensed therapist says: “I would love for everyone to stop comparing themselves to others. No matter what age we are, everyone spends valuable energy on this instead of focusing on their own unique path and priorities.”
Tip: Check out our blog post: Jealousy and Envy: An Invitation To Focus On Your Own Life
• Eric, one of our licensed therapists says: “I’d recommend that every family implement a tech free day. Kids learn from their parents how to use technology, and it’s been helpful in my own family to just have a full day where it’s not an option and we get more creative about how to spend our time. I also would love to magically help everyone not care about what others think. What if this didn’t matter? It would be so freeing.”
Tip: For your tech free day, have alternative plans at the ready for everyone, and lead by example. To practice not obsessing about what others think, learn cognitive thought charts to get your inner critic under control.
• Hannah, our associate therapist says: “Look for opportunities to put away your phone and really connect with friends and family. Phone interactions don’t convey emotions and empathy and all of the intangibles that we are meant to use in our relationships.”
Tip: Send a voice memo instead of a text, or one of the many apps that allow you to send a recording which include your voice or facial expressions.
• Marcus, our associate therapist says: “Families, don’t let your schedule rule you. You be in charge of your time and make sure you know what matters. Be willing to let things go, even for a short time in order to avoid overscheduling. Also, for everyone but especially couples: Be curious about others perspectives and landscape they are looking at. We are in a hurry to get our point across and often don’t pause to really try to understand where someone else is coming from.”
Tip: Aaron Beck, the father of cognitive behavioral therapy, has a book for couples which is applicable to any relationship.
• Jenya, our Clinical Director, says: “I keep it simple and try to make each day better than the last. Don’t get caught up in big ideas and just be sure there is something good you’re working on today.”
Tip: Use a gratitude journal daily to write down something you’re grateful for specifically from today, something you’re grateful for in general, and something you’re looking forward to tomorrow.
• Naomi, our associate therapist says: “Be realistic about what you can do in one day. Don’t pick too many things or get down on yourself when you don’t get it all done. Also, take a few moments outdoors and just look at what’s outside. I also love the idea of “Self-Care Sunday” which can be adapted to your lifestyle. Just one kindness you offer yourself can be the rest you need.
Tip: Check out our blog about Making A Better To Do List, and also consider scheduling in a few things each week that make you feel like yourself. That’s how we define self-care!
We hope at least one of these ideas strikes you as something interesting to try this year, and wish you the best in 2023!
