Ashlyn Ayers Ellington's picture

The Role of Mindfulness in Emotion Regulation

When we teach people how to manage their emotions, we begin with Mindfulness... which doesn't always go over very well! I get it! When I first started learning mindfulness myself, my internal dialogue sounded like this: "yeah, yeah yea, I get it, I need to pay attention and meditate and blah blah... now teach me the good stuff". We resist mindfulness because its hard, and quite frankly, it feels boring...AND it is the most necessary step in emotion regulation! This cute graphic helps explain the role of mindfulness as the first step to understanding and control our emotions.

Ashlyn Ayers Ellington's picture

Put it down! Your phone, that is.

I can feel parents praising and adolescents cringing from here. But its true! We all need to work on putting our phones down, myself included. Adults and children alike are addicted to their phones and we are paying a heavy price for it. Standing in line for food? Look at your phone. Alone with no one to talk to? Look busy with your phone.  Bored? Phone. Sad? Phone. Happy? Gotta share it on your PHONE!

Katie Watts Renell's picture

Back to Dreaded School

It’s that time of year again! Back to school! Everyone is super pumped to get up early and get back at it… or not. This time of year can be like an emotional roller coaster.  I’m sure, most of you aren’t that excited to be grinding out long days in the classrooms again. At the same time, it can be pretty cool to see all of your friends again or maybe you were just starting to feel painfully bored. Regardless of how you feel, school is back and you’re in it for the long haul. So the question becomes: How do I balance the pleasant with the unpleasant?

Amy Eisenman's picture

Meditate for Survival

Last month, the world watched as twelve boys and their coach were trapped in a cave in Thailand. As a parent, thoughts flooded my mind of my own children being in that situation and how they would be able to survive.

Ashlyn Ayers Ellington's picture

Mindfulness and Our Electronic Addiction

In writing this title, notice how I said “our” electronic addiction…. I'm included in this issue, and chances are, you (and/or your partner, friends, or child) may be too. If you have kids, we are entering into the second half of the semester, and you may be starting to see the negative affects of electronics overuse. For us adults, distraction and overuse of our electronics can be the source of poor performance at work and home.

Jane Le's picture

Wedding and Family and Work, Oh My!

Overwhelmed, anxious, avoidant, isolated, infuriated.  These are just the tip of the iceberg of emotions I’ve been experiencing for the past six months!  Trying to find a balance between family, work, and planning a wedding has left me stressed, to say the least… paralyzed is probably a more accurate term to describe my past couple of months.

Amy Eisenman's picture

Purpose the Positive

Okay, I'll admit it. I have, in a way, not been practicing self care lately. Prime time for the Olympics starts at 8pm and I can't help but keep my eyes glued to the television until coverage ends well past midnight. While staying up that late does not work for my sleep schedule, especially a sleep schedule with an infant involved, I'm justifying the lack of sleep (and self care) with the addition of the self care of doing something (watching the Olympics) which I love so much. Plus, it only happens once every four years!

Katie Watts Renell's picture

Coming Home To Myself

I recently had a re-awakening. I like to call it “coming home to myself”. We all have experiences in our lives, moments in time, where we are reminded of the things that are most important to us, things that truly bring us joy, our “reasons”. Sometimes these moments can come on when we least expect them, our “Ah-Ha” moments. Many times we find these moments when we didn’t know that we needed them. I find that when I slow down, and am present, I am most likely to “come home to myself”.

Megan Kumming's picture

Conquering Performance Anxiety

Good ole anxiety. Just like an annoying neighbor who will show up un announced, stay for much longer than welcomed, and leaves you with a mess to clean up. That sounds fun, right? This analogy is one that I think we can all relate to, and one that we wish didn’t exist. Much like that annoying neighbor, we cannot necessarily predict when/how anxiety will show up, and we can learn to manage it more effectively. Anxiety is especially challenging when it spikes right before we go on stage or get up to the podium or enter into a competition situation.

Jane Le's picture

A Memoir of a DBT Therapist Who Needed Her Skills

Oftentimes in DBT, we ask our clients to practice behaviors that may seem uncomfortable or foreign to them.  We’re met with reactions like, “I can’t do this,” “I don’t want to use my skills,” or “Do you even know what it’s like?”  And while I can’t proclaim to know what it’s like to live my clients’ lives, I can tell you I was met with a... let’s call it “less-than-ideal…” situation two weeks ago.  And do you know what I did?  I used my skills…


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