- Rachel Dack is a Licensed Psychotherapist and a Nationally Certified Counselor who is passionate about helping others achieve positive wellbeing and partake in healthy, satisfying relationships with others. Rachel offers psychotherapy for individuals (children, adolescents and adults), couples and families in her Bethesda, Maryland office. Rachel also serves as a relationship coach for adults who are looking for love and would like support with dating, intimacy and relationship building. Services are offered in Rachel's office or over the phone.
Monthly Archives: December 2010
Paint Your 2011 Canvas/Journal Jump 13
The year 2011 is quickly approaching and now is the perfect time to reflect on the past year and set intentions for the new year. Imagine that you have a blank canvas to paint and fill with your 2011 visions, hopes, dreams and intentions. You have endless space and freedom to create. You have a huge array of paint colors and brushes. What do you want your 2011 canvas to look like? Continue reading
Posted in Inspiration, Journal Jumps, Reflection
Tagged 2011, attract, canvas, create, desire, dreams, freedom, hopes, intention, journal, paint, vision
Leave a comment
Journal Jump 12
Make an accomplishments and gratitude list for 2010. Write down all of your successes (don’t forget the little ones) and all of the experiences that brought up feelings of accomplishment, success and strength. Record and write down your experiences of gratitude and include the people, events, experiences, lessons, and things (tangible and non-tangible) that made you feel grateful and alive. Continue reading
Posted in Journal Jumps
Tagged 2010, accomplishments, celebration, gratitude, journal, success
Leave a comment
Gratitude Groove On #1
Make a commitment to approach 2011 with an attitude of gratefulness. Make a commitment to notice the little things that make life bright and enjoyable for you. Commit to saying “thank you” more often. Set a goal and make a … Continue reading
Journal Jump 11
In your journal, reflect on the quote above. How does the quote relate to your present life? How does your experience of fear affect your life and your perspective on change? What does your fear look like? What is fear holding you back from? What does change look like to you and which emotions does it bring up? What does the quote offer you in terms of inspiration? Continue reading
Posted in Journal Jumps
Tagged change, emotions, fear, inspiration, journal, let go, life, reflect
Leave a comment
Stability, Seasons and Snow
So the question becomes how do seasonal changes relate to stability? The answer lies in the reality that life changes every second and in many cases, without our consent or a signal of warning. Weather, time, seasons and relationships are constantly transforming and we cope best when we are able to adapt to these inevitable parts of life with acceptance and strength. Continue reading
Posted in Inspiration, Reflection
Tagged acceptance, relationships, seasonal changes, seasons, snow, stability, stable, strength, time, weather, winter
Leave a comment
A Healthy Distance from Thoughts
So what can you do to give your thoughts less power over you and your life? Check out the ideas below. Most of these pointers are rooted in Acceptance and Commitment Therapy (ACT) and mindfulness principles. Continue reading
Posted in Acceptance, Inspiration, Mindfulness
Tagged acceptance, behavior, delusion, mindfulness, present moment, thoughts
Leave a comment
Journal Jump 10
We all encounter stress in different ways. The emotional experience is unique to each individual so it is valuable to gain awareness of your own sources of stress, worry, fear, depression, etc. Identifying your triggers is an important step in … Continue reading
Journal Jump 9
In your journal, reflect on the quote above. What does it mean to you? What about it resonates with you? What does it offer you in terms of inspiration? What is your meaning of treasure in the world and in yourself? Continue reading
Mindfulness for Pain and Mental Illness
“How do we consciously overcome reacting to unpleasant sensations in daily life? By cultivating mindfulness, moment by moment and grounding ourselves in our body and our breathing”- Jon Kabat-Zinn, Full Catastrophe Living “Feelings come and go like clouds in a … Continue reading
Posted in Acceptance, Inspiration, Mindfulness
Tagged believer, depression, mindfulness, psychotherapy, ptsd
Leave a comment
Journal Jump 8
In your journal or on a separate sheet of paper, write a letter to someone that you admire. This admirable person may be someone who you know very well, someone you currently connect with or have connected with in the past, someone you have never met, someone famous or someone who is no longer in your everyday life. Continue reading
Posted in Journal Jumps
Tagged admirable, journal, journaling, qualities, reflection, strengths
Leave a comment
Let’s Make Every Day Count
Tonight I enjoyed some great company at a holiday party. I was speaking with a close friend who brought up the topic of the holidays and the excitement that fills this time of year. Our conversation led to some reflection … Continue reading
Posted in Happiness, Inspiration, Mindfulness, Reflection
Tagged acts of giving, cheerful, energized, grateful, holiday cheer, spirit, time
Leave a comment
Journal Jump 7
Sometimes we forget to make time for ourselves and to make time to engage in pleasurable activities. Reflect on what offers you pleasure and how much of your time is spent doing pleasurable activities. Make a list of 100 things … Continue reading
Becoming Unstuck
In my work as a psychotherapist, I see many clients who begin therapy in deep, excruciating pain that stems from unresolved childhood wounds. In other cases, clients come to psychotherapy because of painful present realities, such as unemployment, financial stress, … Continue reading
Posted in Happiness, Inspiration, Mindfulness, Relationships
Tagged childhood wounds, dream big, mindfulness, stuck, toolbox, tools, unstuck
Leave a comment
Journal Jump 6
It is inevitable that life will bring experiences of disappointment, stress and pain at some point in our lives. Just as the world offers us experiences that create joy and happiness, we will also be faced with stress sometimes. The key is learning how to manage feelings of stress, disappointment, worry, sadness, etc in healthy ways so that these feeling do not control or destroy our lives. Continue reading
Posted in Journal Jumps
Tagged coping skills, disappointment, happiness, knowledge, pain, resources, strengths, stress, support, talents, toolbox, tools
1 Comment
