Mood Boosters

Ways to Boost your Mood
Walk a dog.
Stretching exercises.
Breathing exercises.
Talk to a friend.
Journal feelings.
Listen to music.
Wrap in a warm blanket.
Sip warm tea.
Eat a favorite food.
Light a candle.
Savor a smell you enjoy.
Drink water.
Watch funny You Tube videos.
Listen to soothing sounds — water flowing, ocean waves,
Color with crayons – even adults
Walk in nature.
Go on a bike ride.
Eat a meal in silence and savor.
Drive somewhere new or take a different route.
View some art.
Climb a tree.
Go to a Farmer’s Market.
Do a random act of kindness.
Send a thoughtful email.
Take a bath.
Turn off all electronics.
Write a gratitude list.
Take a nap.
Buy flowers.
Forgive someone.
Write a letter.
Notice your body.
Go for a run.
Do yoga poses.
Move twice as slowly.
Go to therapy.
Put on music and dance around the house.
Clean something.
Organize something.
Fix something.
Volunteer at a shelter.
Donate items you don’t need.
Watch clouds.
Sit by a lake, river, or ocean.
Learn something new.
Knit, crochet, or sew.
Look through recipes.
Go to a cafe and sip a latte.
Ask for a hug.
Visit the library.
Eat a cupcake with a massive amount of frosting.
Take photographs.
Look through old photos.
Watch a hilarious movie and laugh your head off.
Watch a sad movie and cry your eyes out.
Give yourself a hand and foot massage.
Use favorite lotion.
Use fresh lemons.
Drive in the car with the windows down.
Buy a new pair of shoes.
Get a haircut.
Remind yourself, “this is temporary.”
Donate money.
Drink juice or a smoothie.
Create a vision board.
Let in natural sunlight.
Take a mental health day.
Put on a tiara.
Read inspirational quotes.
Use a stress squeeze ball.
List all the reasons you are awesome.
Binge watch a Netflix series.
Smell lavender or orange. (proven to boost mood)
Chew gum.
Eat chocolate.
Visualize your best self.
Try something new.
Notice a small miracle.
Talk to an optimistic friend.
Change your socks.
Brush your teeth.
Finish something unfinished.
Remember a past success.
Wash your hands and face.
Act like today will be awesome!

Quote of the day


I’m working on getting my blog up and running again. Does anyone have any suggestions on a topic they’d like to read about?



I’m not gonna lie sometimes (often) I worry about things I can’t control. I worry about finances, being successful at work, health, a catastrophe that could happen,  staying in touch with friends and the list goes on and on. On a bad day, sometimes I wish I could just go live on a beach in Hawaii in a shack but with minumum bills and responsibility,  then I remember I don’t really like the sand and more than likely I’d find something to worry about anyway. What I’ve noticed though is that many times when I worry the benefit is that it pushes me and motivates me to do more in life. If I worry about finances, I work harder. If I worry about health I eat right and exercise. If I worry about staying in touch with friends so whenever I have free time I reach out to them. So in my opinion these are productive worries because I’m doing something about them. I find myself sometimes though making up stories in my head of what COULD happen badly and half the time it never even happens. So when that happens, I logically thing about the probability of that happening, and if so what truly is the worst thing that could happen. So from now when an unproductive worry pops in my head I’m going to tell it to go away to that shack in Hawaii far, far away from me!

10 Commandments to a Happy Life

I.  I am not perfect and I will not try to be.

Think of how many things don’t get done in this world simply because people are waiting for the perfect time, place and circumstance.

The real world doesn’t reward perfectionists.  It rewards people who get things done.  And the only way to get things done is to be imperfect 99% of the time.  (Read Too Perfect.)

ll.  I cannot, and will not try, to please everyone.

No matter what you do or how you do it, there will always be people that disagree with what you’re doing.  That’s life.  So don’t try please everyone.  Simply do what I know is right.

And remember, it doesn’t matter how many people don’t get it, it matters how many people do.

III.  I will take part in something I believe in.

This could be anything.  Some people take an active role in their city council, some find refuge in religious faith, some join social clubs supporting causes they believe in and others find passion in their careers.  In each case the psychological outcome is the same.  They engage themselves in something they strongly believe in.  This engagement brings happiness and meaning into their lives.

IV.  I will prioritize my obligations and do important things first.

Set priorities for yourself and act accordingly.  It’s the only way to get things done.

It’s the only way to turn a dream into a reality.  (Read Getting Things Done.)

V.  I will choose my friends wisely.

Your friends are family you choose.  So make sure you choose friends who are worthy of your time and attention.

Surround yourself with people who reflect the person you want to be.  Choose friends who you are proud to know, people you admire, who love and respect you – people who make your day a little brighter simply by being in it.

VI.  I will help others when I am able.

In life, you get what you put in.

When you make a positive impact in someone else’s life, you also make a positive impact in your own life.  The more you help others, the more they will want to help you.

VII.  I will focus on the positive.

Positive thinking is at the forefront of every great success story.  The mind must believe it can do something before it is capable of actually doing it.

The way to overcome negative thoughts and destructive emotions is to develop opposing, positive emotions that are stronger and more powerful.  Listen to your self-talk and replace negative thoughts with positive ones.  Regardless of how a situation seems, focus on the next positive step forward.

VIII.  I can only be me.

Judy Garland once said, “Always be a first rate version of yourself instead of a second rate version of somebody else.”  Live by this statement.

There is no such thing as living in someone else’s shoes.  The only shoes you can occupy are your own.  If you aren’t being yourself, you aren’t truly living – you’re merely existing.  And ask yourself this:  If you don’t like who you really are, why should I like you?

Trying to be somebody you’re not is not sexy.  Be you.  That’s when you’re beautiful.

IX.  I will be here now.

Life is happening right now.  Instead of dwelling on the past or worrying about the future, practice being and living in the present moment.

Remember, right now is the only moment guaranteed to you.  Right now is life.  Don’t miss it.  (Read Zen and the Art of Happiness.)

X.  Life never gets any better, only my perception of it does.

The world around you changes when you change.

If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right.  The opposite is also true.  The choice is yours to make.

Your perception is reality.



Yesterday I was the facilitator in a group for anger management. In the group we started to talk about the choices that we make in life and how we react to people that “make” us angry.  We have so many choices and decisions to make on a daily basis starting from when our alarm clock goes off in the morning. Do we decide to press snooze and rush to work or get up with a positive attitude? Our complete happiness is within our control and is a decision that we make. Usually when we’re unhappy or angry we’re blaming other people for this lack of happiness or making excuses as to what is getting in the way of making us happy. “He was rude to me and now I’m upset!” It’s up to us to process the information that was given to us and what to do with it.

I am definitely guilty of saying a time or two that my ex was literally “”driving me crazy.” My response to his actions was in my control. I could have decided to leave him earlier because the relationship was not working  or decided to work things out and communicate my needs and what I want, and realize that his decisions were his that I could not control. Our unhappiness usually comes from a specific need not being met in a situation or in a relationship.   So the next time you’re upset and having a crappy day think to yourself  What do I want to happen? What do I want out of this situation or relationship? What am I doing that is working or not working? What can I change? We have control of our happiness and where we end up in life its just up to us to decide what path to take.

Teens and internet

This was an interesting article I read about teens, internet and depression.

Elephant in the room





Whether you’re grieving over the loss of someone really important, have a conflict you can’t fix, have to see an ex at a function you can’t get along with, or you have a serious illness, I’m sure at one time or another you have encountered the proverbial elephant in the room.  According to Wiki “Elephant in the room” is an obvious truth that is being ignored or goes unaddressed. The idiomatic expression also applies to an obvious problem or risk no one wants to discuss.”  So this got me thinking why do we do this? I can tell you personally, I have been guilty of not addressing what has been on my mind for fear of it hurting worse, or I rationalize if I say it outloud it makes it even more real. A good example that I can think of is after my grandpa died especially during the holidays it was really hard when he wasn’t around. I knew everyone in my family was grieving and sad but no one would actually talk about it. Maybe this is why some people end up coming to therapy because they are uncomfortable talking to the people they are more emotionally connected to for fear of hurting them or themselves emotionally. I know for me it’s difficult to address certain things with people that I am more personally invested in. Although it is great to talk to someone that is not  connected to your system,  in my opinion you SHOULD talk about the elephant in the room with the people you love. More than likely, it will release some tension and anxiety allowing you to be real and genuine with the person and it could be a possibility they are having the same thoughts. This could present you with an opportunity to gain more support from the people around you that care about you.








Quote of the Day

“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.”
-Helen Keller

Sorry I didn’t know you weren’t pregnant!





So my friend was telling me a story the other day.  She asked a co worker if she was pregnant and the co worker’s response was “WHAT?! I’m not pregnant! “

 Luckily for my friend, the co-worker was just joking with her and was actually 3 months pregnant, but she expressed how mortified she was at first thinking that she had just pointed out someone being overweight. Being overweight is so common these days and not surprisingly so. With all our stressful lives, electronic gadgets and free-flowing  Dr. Pepper (my fave) at every drive thru sometimes it seems difficult to maintain control of weight. I have been on the weight-loss roller coaster myself for about 10 years. I lose the same 20-30 pounds every year.  Luckily,  I am down 20 , but for me once I have hit that, it’s hard to keep it going. When my boyfriend can eat taco bueno, drink beer and have a pint of ben and jerry’s ice cream without gaining any weight, it can be frustrating at times. When my girlfriends want to go out for salsa, chips and margaritas -it’s really hard to sit there and drink water and eat a dry salad. Just Sayin’

 To be honest, I love food. I always have. It makes me feel better, calms me down, I use it for a celebration when I’ve accomplished something, and I use it when I’m sad, stressed or having a bad day. I can sit here and talk about lots of healthy tips we all know about cutting calories, eating 5 small meals a day, eating no carbs, or sugars and working out etc but what I have learned from this weight loss journey that it’s all cognitive. Weight loss is all about your own determination and mind set. What I have to do is wake up every morning and make a conscious decision that I will eat healthy and stay within my calorie count.  If I wake up and say I want a large Dr. Pepper and fries and I don’t care today, guess what? it’s going to happen. I’m going to have it. If I wake up with a determined mindset that I’m going to accomplish it, then more than likely I will. I think about the consequences of not eating healthy. I do have slip ups, but instead of beating myself up about those slip-ups I realize tomorrow is a new day and start again.

I know I can do it. I had a bet with my boyfriend that if I lost 20 pounds he would take me on a creative date. I did it because I was in the mindset to do it. I told myself I don’t  and I WILL not lose bets, and that’s how I motivated myself because I am so competitive.  I changed my mindset to a positive one. Encouragement from friends helped too. What can you do to change your mindset on things? What do you hope to accomplish?


How many times have you said to yourself, “Oh I’ll do it tomorrow.”? Whether its starting a new diet, doing laundry or doing a last minute assignment we all put things off from time to time. Some people rationalize that they work better under pressure. I would assume however, that if they were to do well under pressure how much better would they do with more preparation and time. So why do we all procrastinate? I think a lot of people procrastinate because they are putting off activities that are not pleasurable. How many times do you put off watching your favorite television show, relaxing, or eating a good meal. Not very often, but the chores can always wait. I know for me sometimes I procrastinate because of fear. For example, I’m marketing my private practice and that is something that is scary and new. What if I try and then I fail? I think to myself well if I never fully tried then I won’t know for sure if I will fail, but at the same time I won’t know if I could succeed either. I also procrastinate if I’m learning something new at work because I’m afraid I won’t understand it and get frustrated.  So  what motivates us to do things we don’t want to do? Money? Responsibility? Fear? I think it could be all these things. So, my stance in trying new things is to focus on the positive side of the unknown instead of the worry and fear of trying something new. I can think about how broadening my scope of learning will open me up to new opportunities and possibilities. As far as the putting off the chores, the faster you do them, the faster they are over! What do you procrastinate on?