Happy Sunday!

I have always been a big fan of gratitude.  In fact, my family and friends know me to be someone who writes lengthy thank you notes for specific occasions and just for fun.  I tend to stock up on stationary, beautiful thank-you cards and other greeting cards because I love saying thank you and letting my support system know how greatly they are appreciated.  Although my friends and family are touched by my words, my focus is never to be recognized or thanked for my thankfulness.  It’s about how great, energized, happy and grateful I feel when I am giving thanks.  I also embrace my own feelings of gratitude by thinking about, writing about or speaking about what I am thankful for each morning and before going to sleep at night.

Gratitude is something that is always on my mind and it is something that I write about often and a skill/change of perception/practice that I teach my clients about.  Gratitude is something that we can all tune into and research continues to show how the healing benefits of gratitude support our overall health and wellness (physically, mentally, emotionally, spiritually).  A wide array of research shows that feeling grateful improves mood, helps keep an optimistic perspective during difficult times and leads to less stress and depression.  There are many other noted benefits of feeling and expressing gratitude, including better sleep.  A simple thank you goes along way and feels good for the body, mind and soul!

I recently read Psychology Today’s article: “Make a Gratitude Adjustment” by Lauren Aaronson.  I found it to be really interesting and shows the impacts of taking simple actions to feel and express more gratitude.  I hope that you will check it out.

Also- my website includes a gratitude page in the Special Topics for Healing Section.  It’s another great resource to help you embrace your own thankful feelings and lead you toward living a grateful life.

Happy new year and take good care,

Rachel Dack, MS, LCPC, NCC

www.racheldack.com

Welcome to Rachel Dack Counseling LLC’s mental health blog, written by Rachel Dack, a Licensed Clinical Professional Counselor (L.C.P.C.) and Nationally Certified Counselor (NCC).  Rachel provides psychotherapy and coaching services to children, adolescents, adults, couples and families in her Bethesda, Maryland office and over the phone. Rachel believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with Rachel by emailing Rachel@RachelDack.com or by calling 301-655-8462. Follow Rachel on twitter: https://twitter.com/dackcounseling.  Enjoy Rachel Dack Counseling LLC’s mental health blog and check back for more great resources, reflections, mental health tips!

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Hey there! Happy Almost 2013!

I recently read the Psychology Today article, Five Big Discoveries about Personal Effectiveness in 2012, which offers valuable neuroscience research about personal effectiveness and success. Dr. David Rock speaks about the importance of distractions, breaks and adequate rest in achieving personal effectiveness, success and problem-solving and also discusses how creativity helps the brain work more efficiently.

I invite you to check it out and email me with any thoughts, questions, etc.

Happy reading and take good care,

Rachel Dack, MS, LCPC, NCC

www.racheldack.com

Welcome to Rachel Dack Counseling LLC’s mental health blog, written by Rachel Dack, a Licensed Clinical Professional Counselor (L.C.P.C.) and Nationally Certified Counselor (NCC).  Rachel provides psychotherapy and coaching services to children, adolescents, adults, couples and families in her Bethesda, Maryland office and over the phone. Rachel believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with Rachel by emailing Rachel@RachelDack.com or by calling 301-655-8462. Enjoy Rachel Dack Counseling LLC’s mental health blog and check back for more great resources, reflections, mental health tips!

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This time of year is portrayed as a time of celebration, giving, gratitude, parties and cheer and for many, it is.  Although there is holiday joy in the air, the holidays can also bring on enormous amounts of stress, loneliness, guilt and uneasiness.  Symptoms of the holiday blues may include sadness, anxiety, fatigue, headaches and insomnia.  Other related concerns may include over-drinking and over-eating.  It is important to be aware of how you are feeling and to take really good care of yourself, as always!

Ads and the media continuously remind us to spend, give, eat and indulge and this time of year brings many demands (travel, gift-giving, hosting and shopping to name a few).  These ads forget to mention some key points, such as not to spend beyond your means, not to change your healthy lifestyle habits, not to over-eat or over-drink and not to give into pressure and make choices that knock you off track or are unrealistic.

In terms of mental health and positive well-being, this is a key time of year to utilize and seek support if you feel overwhelmed, anxious, depressed, sad, lonely, pressured or feel anything that doesn’t sit right. Seeking support, such as psychotherapy, is an incredibly courageous step and can be extremely helpful in beating the holiday blues, reflecting on 2012, and providing skills and strategies to handle stress and sadness.  Psychotherapy can also help you jump start 2013 with a fresh perspective and increase your motivation to live out your goals in the new year ahead.

Below are 15 quick tips to beat the holiday blues:

1. Discover inexpensive ways to enjoy your time (examples include walking, window-shopping, ice-skating).

2. Keep your expectations realistic.

3. Make time for exposure to direct light and time outside daily.

4. Commit only to what feels right and avoid over-committing.

5. To follow on number 4, learn to say no to over-spending,binging and too many commitments.

6. Try to share responsibilities and commitments with others.  If you are hosting a holiday gathering, maybe resort to a pot-luck dinner vs. being responsible for all of the food preparation. Ask for help.

7. Volunteer and take part in community service. Giving to others is truly a healing experience.

8. Find time to be alone and rest (and don’t feel guilty while doing so).

9. Continue to participate in activities that are meaningful to you.  Engage in activities that are good for your physical and mental health.

10. Let go of your imperfections and perceived failures of the year.  Focus on your accomplishments, successes and learning experiences.

11. Honor yourself and your needs.  Listen to your body and give yourself breaks.

12. If you are prone to over-drinking, set limits on alcohol use and commit to these limits.  Ask for a reminder or support from a friend, family member, partner or loved one.

13. Reach out to friends, family and old connections.  Remind yourself that you are not alone.

14. Think of at least 3 things to be grateful for each day. Feel abundance about what you have vs. don’t have.

15. Seek support through counseling, psychotherapy and/or a support group.

I truly hope that these quick tips were helpful.  If I can help support you in any way, please don’t hesitate to contact me.

Take care,

Rachel Dack, MS, LCPC, NCC

www.racheldack.com

Welcome to Rachel Dack Counseling LLC’s mental health blog, written by Rachel Dack, a Licensed Clinical Professional Counselor (L.C.P.C.) and Nationally Certified Counselor (NCC).  Rachel provides psychotherapy and coaching services to children, adolescents, adults, couples and families in her Bethesda, Maryland office and over the phone. Rachel believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with Rachel by emailing Rachel@RachelDack.com or by calling 301-655-8462. Enjoy Rachel Dack Counseling LLC’s mental health blog and check back for more great resources, reflections, mental health tips!

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I came across this video, Carrots, Eggs or Coffee Beans, on Flickspire. I think it is absolutely worth watching and I am excited to share it with you.  I hope that you will check it out and come back to this page after viewing it for some thoughts and questions to ponder.  Enjoy!

This video offers wonderful metaphors about how we handle adversity in different ways. It serves as a mindfulness exercise in which we are asked to notice our choices, our behaviors, our actions, our thoughts and our patterns and reflect on who we are and how we manage our lives.   It leads to questions such as-

Who am I as a person?

Which part of the video do I relate to the most? The least? (carrots, eggs or coffee beans)

In which situations do I exhibit my strengths and when do I exhibit my weaknesses?

Which situations challenge me? Where and how do I experience adversity?

What have I learned from the adverse times in my life? How can I grow and learn from difficulties and challenges?

What is my outlook on life? How do I empower myself to get through the tough times?

What can the coffee beans teach me?

Best,

Rachel Dack, L.C.P.C

www.racheldack.com

Welcome to Rachel Dack Counseling LLC’s mental health blog, written by Rachel Dack, a Licensed Clinical Professional Counselor (L.C.P.C.) and psychotherapist in the state of Maryland. Rachel Dack, LCPC, provides psychotherapy, relationship coaching and holistic wellness services to children, adolescents, adults, couples and families in her Bethesda, Maryland office and over the phone. Rachel believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with Rachel by emailing Rachel@RachelDack.com or by calling 301-655-8462. Enjoy Rachel Dack Counseling LLC’s mental health blog and check back for more great resources, reflections, mental health tips!

The post Rachel Dack Counseling LLC’s Mental Health Blog- Handling Adversity Video: “Carrots, Eggs or Coffee Beans” appeared first on Rachel Dack Counseling LLC: Psychotherapy, Relationship Coaching & Professional Consulting in Bethesda, Maryland.

Mindfulness for Children

I came across this article, “5 Tips to Teach Children Mindfulness and Meditation,” by Lorraine Murray and wanted to share it with you.  The article supports parents, adults and educators in teaching children mindfulness techniques that are age-appropriate and long-lasting.  These valuable tips help set the foundation for children to learn and utilize mindfulness skills in daily life.

I hope you will check it out and email me if you have any questions or are interested in more information about mindfulness for children and teens.

Best,

Rachel Dack, L.C.P.C

www.racheldack.com

Welcome to Rachel Dack Counseling LLC’s mental health blog, written by Rachel Dack, a Licensed Clinical Professional Counselor (L.C.P.C.) and psychotherapist in the state of Maryland. Rachel Dack, LCPC, provides psychotherapy, relationship coaching and holistic wellness services to children, adolescents, adults, couples and families in her Bethesda, Maryland office and over the phone. Rachel believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with Rachel by emailing Rachel@RachelDack.com or by calling 301-655-8462. Enjoy Rachel Dack Counseling LLC’s mental health blog and check back for more great resources, reflections, mental health tips!

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The above image offers us a powerful message.  It brings our attention to the (sometimes) distorted nature of our society and asks us to rethink the ways we relate to people and things.  It stirs up questions such as- How do we bring the focus back to us and our connections and our relationships? How do we tame our cravings and urges for stuff….endless materials, objects, clothes, shoes, tools, supplies and things and appreciate our humanity, community, environment, friendships, etc. in more gratifying ways?

Often times we turn to shopping and eating to help us cope with emotional wounds.  We make up and buy into beliefs that center around ideas such as, “I will feel more adequate and whole if I have more” or “Shopping will distract me from my problems and then my problems will disappear” or “Food will wash away the pain I feel from my loss.”  Does this sound like you?

As individuals, we seek connections- connections that offer us belonging, love, nurturance, support and increased wellbeing.  At times when our relationships with others and ourselves feel overwhelming, unsatisfying, painful or negative, we may turn to our pockets and spend, spend, spend or eat, eat, eat or drink, drink, drink.  These methods may temporarily feel as though they are working, but ultimately, the pain remains.  At this point, not only do we have a lack of satisfaction in our relationships, but problems with alcohol, over-eating, over-spending and materialism may easily emerge.  When we forget to work on ourselves and on our relationships, we can easily slip back into this place of need and inadequacy. Shifting our thoughts and our focus away from things and back to our relationships can bring us the satisfaction we seek.

Real growth and happiness comes from reflecting, connecting, sharing, accepting, growing and healing from the inside out. If you find yourself operating by thoughts, such as “shopping will make me feel better,” “alcohol will ease my pain” or food will cure my heartache,” begin to notice these thoughts, label them for what they are and check in with yourself.  Shifting our thoughts offers incredible benefits. As you discover the nature and causes of your shopping, eating and drinking urges, you will begin to reflect on what hurts, what’s missing or what’s difficult for you. This process of self-reflection and shifting our thoughts will naturally lead to greater awareness and a greater understanding of healthier ways to handle adversity and painful moments.  Actively search for openings for connections with others, which may include joining a book club, participating on an athletic team, meeting a friend for tea or hosting a dinner for your family. Remember that a healthy, happy life is about creating experiences and relationships that touch our hearts and make us feel connected, alive and whole.

Sending you the courage to see things for what they are and endless experiences that touch your heart,

Rachel Dack, L.C.P.C

www.racheldack.com

Welcome to Rachel Dack Counseling LLC’s mental health blog, written by Rachel Dack, a Licensed Clinical Professional Counselor (L.C.P.C.) and psychotherapist in the state of Maryland. Rachel Dack, LCPC, provides psychotherapy, relationship coaching and holistic wellness services to children, adolescents, adults, couples and families in her Bethesda, Maryland office and over the phone. Rachel believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with Rachel by emailing Rachel@RachelDack.com or by calling 301-655-8462. Enjoy Rachel Dack Counseling LLC’s mental health blog and check back for more great resources, reflections, mental health tips!

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10 Things We Can Do to Contribute to Internal, Interpersonal, and Organizational Peace

The post Rachel Dack Counseling LLC’s Mental Health Blog- Peace and The Center for Nonviolent Communication appeared first on Rachel Dack Counseling LLC: Psychotherapy, Relationship Coaching & Professional Consulting in Bethesda, Maryland.

See the excerpt below for a wonderful reminder about present moment awareness and the benefits of soaking in the joy and art that life has to offer and paying attention to surroundings and the world around.  Remember to listen to the music and other opportunities for personal growth, career, relationships, finances, play, etc.

“A man sat at a metro station in Washington DC and started to play the violin; it was a cold January morning. He played six Bach pieces for about 45 minutes. During that time, since it was rush hour, it was calculated that 1,100 people went through the station, most of them on their way to work.

Three minutes went by, and a middle aged man noticed there was musician playing. He slowed his pace, and stopped for a few seconds, and then hurried up to meet his schedule.

A minute later, the violinist received his first dollar tip: a woman threw the money in the till and without stopping, and continued to walk.

A few minutes later, someone leaned against the wall to listen to him, but the man looked at his watch and started to walk again. Clearly he was late for work.

The one who paid the most attention was a 3 year old boy. His mother tagged him along, hurried, but the kid stopped to look at the violinist. Finally, the mother pushed hard, and the child continued to walk, turning his head all the time. This action was repeated by several other children. All the parents, without exception, forced them to move on.

In the 45 minutes the musician played, only 6 people stopped and stayed for a while. About 20 gave him money, but continued to walk their normal pace. He collected $32. When he finished playing and silence took over, no one noticed it. No one applauded, nor was there any recognition.

No one knew this, but the violinist was Joshua Bell, one of the most talented musicians in the world. He had just played one of the most intricate pieces ever written, on a violin worth $3.5 million dollars.

Two days before his playing in the subway, Joshua Bell sold out at a theater in Boston where the seats averaged $100.

This is a real story. Joshua Bell playing incognito in the metro station was organized by the Washington Post as part of a social experiment about perception, taste, and priorities of people. The outlines were: in a commonplace environment at an inappropriate hour: Do we perceive beauty? Do we stop to appreciate it? Do we recognize the talent in an unexpected context?

One of the possible conclusions from this experience could be:

If we do not have a moment to stop and listen to one of the best musicians in the world playing the best music ever written, how many other things are we missing?”

Sending you lots of joyous moments and opportunities,

Rachel Dack, L.C.P.C

www.racheldack.com

Welcome to Rachel Dack Counseling LLC’s mental health blog, written by Rachel Dack, a Licensed Clinical Professional Counselor (L.C.P.C.) and psychotherapist in the state of Maryland. Rachel Dack, LCPC, provides psychotherapy, relationship coaching and holistic wellness services to children, adolescents, adults, couples and families in her Bethesda, Maryland office and over the phone. Rachel believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with Rachel by emailing Rachel@RachelDack.com or by calling 301-655-8462. Enjoy Rachel Dack Counseling LLC’s mental health blog and check back for more great resources, reflections, mental health tips!

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2011 is coming to a close and we have the chance to embark on a new year with new beginnings, new attitudes, new choices and new relationships.  We have a special opportunity to reflect, grow, learn, let go and approach the new year with a better sense of self and greater love for ourselves and for others.  We may look back at our mistakes from 2011 and learn from them.  We can make healthier choices from now on.  We can turn our negative experiences into experiences in which there is learning, greater awareness and healing.  We also get to say goodbye to any baggage that belongs in 2011.  We can actively choose not to take it  into the present and the future by focusing on our goals, strengths, values and relationships that are in the now.

As I spend time reflecting on 2011, I look back with gratitude and courage.  2011 was the right time for me to open up a psychotherapy private practice, start a business and make big choices with freedom and responsibility.  2011 was also the right time for me to discover more about myself and my relationships and as I gained some of the most amazing friends and supporters, I also let some go.  Looking back, there was loss with gain, there was fear with bravery and there were endless opportunities to make the world a better, safer, healthier place.  For all of these things, I am grateful.

As Melody Beattie states, “Gratitude unlocks the fullness of life.  It turns what we have into enough and more.  It turns denial into acceptance, chaos to order, confusion to clarity.  It can turn a meal into a feast, a house into a home, a stranger into a friend.  Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.”

May 2012 be an incredibly beautiful year with opportunities to create peace within and peace in the world, to affect each other positively, to speak with kindness and to give to others and give to ourselves.  May 2012 bring more joy, fun, playfulness, happiness, growth, health, acceptance and abundance.

Wishing you the best as always.  Happy end of 2011 and beginning of 2012,

Rachel Dack, L.G.P.C

www.racheldack.com

Rachel Dack is a Licensed Graduate Professional Counselor (L.G.P.C.) and psychotherapist in the state of Maryland. She provides psychotherapy services to children, adolescents, adults and families. She believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with her by emailing Rachel@RachelDack.com or by calling 301-655-8462.

The post Happy Almost 2012! appeared first on Rachel Dack Counseling LLC: Psychotherapy, Relationship Coaching & Professional Consulting in Bethesda, Maryland.

Sometimes it feels as though time is moving faster and faster.  As we cram our schedules with work, play, fun, chores and other to-do’s, it is common to forget the importance of staying grounded and being conscious of our breathing, our minds, our bodies, and our souls.  We can easily become out of balance if we rush too much, take on too many responsibilities and forget to nourish ourselves mentally, emotionally, physically, nutritiously, spiritually, etc.

This time of year stirs up all sorts of emotions.  For many, feelings of excitement, energy, happiness and anticipation occur.  At times, these feelings may create anxiety and worry about approaching holidays and a brand new year ahead.  Lots of unknowns may fill up our minds and can potentially drag us down if we don’t make time to breathe and rejuvenate ourselves.

With holidays and new beginnings ahead, it is important to make time to reflect and remember to stay in the present.  If we are not present in the moment and mindful of our lives, actions, thoughts, feelings and experiences, we will miss celebrating the holidays (and other fulfilling experiences) and they will be over before we know it.  Let’s make it an intention to soak in the joy, savor the moments with friends, family and loved ones, and have some fun!

Standing tall, planting your feet into the ground, breathing in and out and taking in your present surroundings helps to cultivate a sense of mindfulness and peace in the here-and-now.  Practice feeling grounded, strong and sturdy through this physical exercise and continue to feel grounded by letting feelings of acceptance, gratitude, hope, compassion, forgiveness and balance flow through you and your body.

Happy holidays to you and your loved ones! Thank you, as always, for supporting my blog.  I am forever grateful!

Sending peace, calm, joy, laughter, gratitude, fun, holiday cheer and much more your way,

Rachel Dack, L.G.P.C

www.racheldack.com

Rachel Dack is a Licensed Graduate Professional Counselor (L.G.P.C.) and psychotherapist in the state of Maryland. She provides psychotherapy services to children, adolescents, adults and families. She believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with her by emailing Rachel@RachelDack.com or by calling 301-655-8462.

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There is a chill in the air. The leaves are changing colors. They are falling and the motion of the wind sweeps them around.  It’s that time of year- a time of transition, change, adjustment and potential growth.  We changed our clocks over the weekend and it is time to pull out our warmer clothes and eat heartier foods to keep our bodies warm and healthy.Transitions bring about new beginnings and offer us experiences for self-improvement, reflection and greater awareness. This time of year brings opportunities for family, friends, holidays, celebrations and maybe even a break from work.   It is common for periods of change and transition to create feelings of anxiety, uncertainty and fear.  It can be especially difficult to let go and adapt to changing seasons, life circumstances and expectations.  This anxiety can feel so enormous that it gets in the way of taking part in the joy of this holiday season.  Many feel pressure to celebrate the approaching holidays in a certain way.  Maybe there is family pressure to spend too much money on gifts or feelings of guilt for not having adequate finances to give in the way that you want to.  Maybe the stress of gathering with your family brings up past traumas, resentments and tension. Maybe the amount of sweets and other food interferes with your commitment to be mindful in your eating, causing weight gain and self-loathing for eating too much.  There are so many maybe’s and unknowns…but also so much good to soak in. The “what-if’s” and the “maybe’s” can creep up quickly and intensely if we are not careful. Below are a few tips to help you enjoy what is left of 2011 and approach 2012 with feelings of joy, gratitude and love. 1. Be generous with giving but only give what you can (financially and emotionally).  The economy makes the act of giving difficult at times so try not to buy into pressure to over-spend.  Try to give back in other ways through acts of kindness such as baking, donating and helping those in need. 2. Remember to exercise.  Regular exercise decreases symptoms of depression and anxiety.  Commit to making exercise part of your routine.  If you don’t enjoy running on a treadmill, find something else that gets you moving.  What about dancing or biking? 3. Say “no” when you need to.  If it feels nearly impossible to attend every holiday gathering without draining yourself completely, then pick and choose where you want to make an appearance.  If you are already baking dessert for your office party, cooking a huge meal for a potluck holiday dinner with your friends and buying the decorations for your neighborhood bash, it may be healthy to say no to planning another celebration.  Remember that saying no when you need to is an important part of your self-care and valuing yourself. 4. Be grateful for what you have.  Thanksgiving reminds us to give thanks and give back to the community.  Before you go to bed at night, think of at least three things that you are grateful for.  Make this a habit and it will go a long way for your mental health. 5. Go outside.  Many of us want to curl up and hibernate during the cold months and avoid going out at all costs.  Bundle up and find ways to motivate yourself to get fresh air.  While you’re outside, soak in the beautiful colors of the changing leaves and focus on your breathing. Sending you happy transitions and holidays, Rachel Dack, L.G.P.C. www.racheldack.com Rachel Dack is a Licensed Graduate Professional Counselor (L.G.P.C.) and psychotherapist in the state of Maryland. She provides psychotherapy services to children, adolescents, adults and families. She believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with her by emailing Rachel@RachelDack.com or by calling 301-655-8462. Follow Rachel on Twitter @DackCounseling.

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Early attachment patterns and the emotional bonds that form between infants and their parents have lasting effects on our adult relationships, but how exactly does this play out?

Attached by Amir Levine, M.D. and Rachel S. F. Heller, M.A. provides an honest look into the science of attachment and how attachment styles influence romantic and intimate relationships of adults.  It explores the three distinct attachment styles (secure, anxious and avoidant) and offers great insight and knowledge for singles and couples who want to enhance intimacy and love.

Want to find out more about your attachment style?  Curious about the attachment style of your date, significant other or partner? Take the quiz!

Best,

Rachel Dack, L.G.P.C

www.racheldack.com

Rachel Dack is a Licensed Graduate Professional Counselor (L.G.P.C.) and psychotherapist in the state of Maryland. She provides psychotherapy services to children, adolescents, adults and families. She believes in the importance of providing holistic care for those with mental health and/or medical illnesses through the integration of building a healthy support system, personal wellness practices and psychotherapy. Please connect with her by emailing Rachel@RachelDack.com or by calling 301-655-8462.

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