If you’re having a hard time getting a convo going, and it’s upping your anxiety, try visualizing it first. “Take a moment to visualize how you would like to interact with others,” says Lianna Tsangarides, LCSW, in an email to Bustle. “Practice what you would say, role play it in your head. Take the time to use imagery to feel more comfortable and prepared.” Then give it a go.

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“The phrase working mother is redundant” – Jane Sellman. For many mothers, this rings overly true. For any mother time with your children is precious, especially when balancing with the demands of a career. With the weather warming up and plants in bloom, kids are anxious to get outside. You want to be a fun and exciting mom, but it can be hard to plan and prepare for entertaining activities when you are pressed for time.

This list of 5 outdoor activities that are perfect for mothers that are short on time. They are simple, creative, fun ideas that don’t require a lot of planning or preparation.

1. Go On A Picnic

Grab a blanket, pack their favorite lunch, and head to your local park to enjoy the weather with your kids. In today’s fast-paced urban lifestyle a picnic is a great way for some family bonding.

2. Side Walk Chalk

Take your artwork outside! Sidewalk chalk is a stable of spring and summer activities. This is a great item to have on hand for when your children get bored. You can draw stories together, make superheroes, take turns tracing each other, etc. You can develop your child’s motor skills by playing hopscotch or four-square. Depending on your child’s age you can also work on shapes, numbers or animals with sidewalk chalk. Don’t forget about hangman. It’s an all-inclusive educational, fun idea!

3. Blowing Bubbles

Children love bubbles. Best part, you don’t even have to purchase bubble solution, which can go quickly with spills or losing the bottle. DIY bubbles are easy and fun, plus it saves you a bit of cash.

One recipe is to use 2 cups of warm water, 1/3 cup of dish soap, and ¼ cup of corn syrup, combine the ingredients in a large dish or bowl and stir gently. You can use a hanger as the wand to make the bubbles. Have large cookie cutters available? Those are fun to make bubbles in different shapes.

4. Sensory Scavenger Hunt

This is an exciting twist on a scavenger hunt and doesn’t require preparation. Identify smells and sounds or nature together! See what you and your children can find, the scent of flowers, sounds of birds.

5. Make a Bird Feeder

What better springtime activity is there than a DIY bird feeder? Bird feeders are great ways to enjoy wildlife at its best. It’s so much fun to sit back and watch all the wonderful birds. Not to mention that making bird feeders with the kids is a fun activity to get them outside and loving nature.

There are several DIY ways to make a bird feeders. A simple way is withplastic soda bottle and a couple of wooden spoons. You just have to make holes in the bottle for the spoons and be sure that you angle the spoons downward so that the birdfeed will drizzle onto them.

Quality time with your family doesn’t have to be complicated or expensive. After a long stressful day at work relax and enjoy some family time with these fun activities.

This article was orignially written for The Lady Project in March 2018.


A key component of DBT is skills training. DBT has 4 modules of skills, mindfulness, interpersonal effectiveness, emotional regulation, and distress tolerance. Each module helps individuals develops skills to manage their emotions more effectively and develop improved quality of life. The skills training and treatment of DBT is applicable to people with a wide range of mental health conditions to improve overall well-being, emotion management, and decrease negative emotions and distress. Therefore, DBT treatment or DBT informed therapy may be beneficial for individuals with depressionanxiety, eating disorders, addiction, and post-traumatic stress disorder.

Read the full article on Psych Central


Most communication today is done digitally, via instant messenger, texting, Snapchat, etc. In a world where communication is literally at our fingertips it can be hard to feel connected.

Dialectical Behaviour Therapy or DBT offers an entire module to teaching skills to help with learning to communicate openly, more clearly, and in a meaningful way.

Read the full article on Psychreg


As the year has come to an end many of us take stock of the last year and make new goals and “resolutions” for the year to come. By now, most of you have decided on this year’s resolutions, purchased gym memberships, decided to eat healthier, or reduce your debt. However, as many of us are all too familiar, by 30-60 days into the new year we have already broken our resolutions and sometimes are in a worse position than we started.

Researchers have looked at success rates of peoples’ resolutions. As you might expect, in the first two weeks’ things are going along swimmingly, people are going to the gym regularly, eating well, not smoking, and spending within budget. According to the Journal of Clinical Psychology, approximately 50% of Americans sets New Year’s Resolutions and according to Forbes on 8% achieve success.

I, myself, have fallen into this trap year after year. So, why do our resolutions fail? One reason is that in essence a resolution is a form of culturally co-signed procrastination. This year, I’m getting married and like most people keep telling myself I’m going to start working out, but rather than just starting in small steps, I procrastinate for the new year with a grandiose plan to change.

This grandiose plan is another reason resolutions don’t work. We often pick goals that are unrealistic and set ourselves up for failure. This can create a “false hope syndrome,” where our goals are unrealistic or not aligned with our value system. It’s not realistic to think that just because it’s a new year I will suddenly enjoy working out or eating differently. We are really bad at setting achievable goals. Part of the problem is setting goals in absolutes.

Another aspect may reside in our motivation for setting the resolution in the first place. Many of believe that if I just lose the weight, or manage my budget I’ll be happy. When starting to meet our goals doesn’t create the result we were looking for we can get discouraged and revert back to old behaviors.

So, what to do if you want to make a New Year’s Resolution and stick to it? Here are some tips that can help:

  1. Pick one resolution rather than several.
  2. Set realistic goals that don’t expect perfection. Try to avoid absolute language in your goal such as, I’ll go the gym 3x/week. Then if you only go 2x/week you are still meeting your goal. Instead try I’ll work out 1-3x/week.
  3. Don’t give up if you miss something or revert back to old behavior. It’s about progress not perfection.
  4. Prepare for your change in behavior. You don’t have to start just because it’s January 1, 2017.
  5. Reward yourself. Celebrate your small successes before meeting your final goal.
  6. Have someone to hold you accountable to your goal. Maybe find someone with the same goal.
  7. Focus on the present. Be mindful. Be aware of your physical, emotional, and mental state in this moment rather than focusing on the past or future.

Many of us have experienced failure in the past with our New Year’s goals. Past failure can impact our motivation and performance. Failure impacts our perceptions, often causing us to over-estimate how difficult our goals are to achieve. Remember that there is a difference between not being perfect and failure. We all will have off weeks. Our new year’s resolutions are about lifestyle change and not perfect goals. Practice patience for long term success.

Article originally written for The Lady Project in December 2016.


Dialectical Behavior Therapy (DBT) is a highly effective evidence-based treatment. It was originally developed by Marsha Linehan in the late 1980s for the treatment of Borderline Personality Disorder (Linehan, 1993). Today, it is used for the treatment of a variety of mental health issues such as depressionbipolar disorder, PTSD, substance dependence, and eating disorders.


Read full article on PsychCentral


With the school year well underway and college applications (or potentially disappointments) it can be a stressful time for anyone with a teenager. So as parents how do we navigate this stress without losing our minds? One helpful tip is “The Three Cs of Parenting.” Consider the advantages of staying Calm, Caring, and Consistent as a parent. Though at times this may sound easier said than done.

Read Full Article on Psychreg