Dove Counseling and Education

Taking a break from a busy day during the holiday season, I’m reminded of how important it is to pause and stay grounded. The holidays can bring a whirlwind of activities and stress, but finding moments to be present can make all the difference. Being mindful and managing your time in small, manageable chunks helps reduce overwhelm and creates space for more calm and joy. In my latest blog, Tackle Holiday Overwhelm, I explore how shifting from an all-or-nothing mindset to thinking in time increments can help you feel more balanced, even during the busiest times of the year. https://lnkd.in/eAJYJvhM Let’s make this season more peaceful together! What do you do to feel less stressed during the holidays? #wellness?#relax?#stress?#stressrelief?#stressmanagement?#adhd?#anxiety?#anxietyrelief?#psychology?#coaching?#lifecoaching?#stressroot?#holidays?#holidayseason?#joy

Have you ever thought about what you're grateful for each morning? We all get busy throughout the day. I often tell my clients that starting the day by thinking about what they're grateful for sets the tone for a joyful and positive outlook. You might be grateful for a warm shower, a comfortable bed with soft sheets, or a hot cup of tea or coffee to start your morning. How do you start your day? What senses help you connect with the present moment each morning? Comment below! #wellness?#gratitude?#calm?#joy?#relax?#stress?#stressrelief?#stressmanagement?#coaching?#therapy?#anxiety?#psychology?#stressroot

?? Feeling Overwhelmed? Try This Simple Shift! ?? We all know the struggle: juggling work stress and keeping a tidy home can be overwhelming. Here's a story that might resonate with you. Imagine feeling buried under a mountain of emails at work, only to come home to a house that looks like a tornado hit it. The daily grind starts to feel like an endless loop of exhaustion. Sound familiar? Here's a twist that made all the difference. The Gratitude Shift: Starting a gratitude journal can transform your outlook. By jotting down three things you're grateful for each day, you begin to see the silver linings. Day 1: That first sip of morning coffee (even if it was cold). A kind email from the boss. The cozy blanket on the couch. Finding Joy in the Mundane: Dishes: Instead of dreading the sink, think of dishwashing as a peaceful moment to reflect. Plus, there's something satisfying about sparkling clean dishes. Vacuuming: Treat it like a mini workout. No gym? No problem! The Unexpected Benefits: Stress levels start to drop. Clutter becomes a sign of a life well-lived, each item telling a story—from the coffee mug bought on vacation to the stack of papers representing achievements. By focusing on gratitude, the daily grind feels less daunting. You laugh more, feel less overwhelmed, and appreciate the little things in life. The Takeaway: While work and chores may not disappear, gratitude can transform your attitude. It's the small joys that make life beautiful. ? Try keeping a gratitude journal and see how it shifts your perspective! ? #wellness?#gratitude?#mindfulness?#journal?#goals?#stress?#stressrelief?#stressmanagement?#stressroot?#coaching

?? Being present is often easier said than done. Ever find yourself struggling to stay grounded in the moment? ?? As a therapist, I work with clients facing present-day stressors, such as work or personal obligations, as well as those dealing with chronic anxiety from years of overwhelming stress. In our sessions, we practiced grounding exercises like the “5-4-3-2-1” technique—identifying 5 things they could see, 4 things they could touch, 3 things they could hear, 2 things they could smell, and 1 thing they could taste. I also offer other grounding strategies such as pressing their feet firmly into the floor, using a textured stress ball, and engaging in deep belly breathing, counting each inhale and exhale slowly. Being present can be a powerful way to ease stress and anxiety, but it’s not always easy. For those who have experienced prolonged stress or trauma, their bodies often stay on high alert, stuck in a heightened sympathetic nervous system—the “fight or flight” state. This constant sense of urgency can make it difficult to relax and be fully present. One of the most effective strategies? Physical grounding. Simple practices like feeling the ground under your feet, holding a cool object, or focusing on your breath can help anchor you back to the present. Grounding isn't about ignoring stress, but about finding ways to reconnect with the here and now. ?? What helps you feel grounded when anxiety takes over? Share your tips below! ?? If you’re ready to explore techniques that can ease your stress, let's work together to create a plan that fits your needs. Reach out today to get started! https://lnkd.in/evstF6tk #stress?#stressmanagement?#stressrelief?#grounding?#wellness?#traumahealing?#adhd?#anxiety?#anxietyrelief?#coaching?#lifecoaching?#psychology?#nature?#exercise?#goals

?? 4-Day Gratitude Challenge: Find Your Motivation! ?? ? Ready to shift your mindset with a simple daily practice? Let’s kick off the week with gratitude! Here's what to do each day: Day 1: Motivation Monday Suggestion: Start small! Reflect on one thing you’re grateful for that made your day a bit easier or more positive. It could be your morning coffee ?, a great song ??, or a friendly smile. Write it down and keep it where you can see it! ?? Motivation Tip: Pair your gratitude practice with a morning habit, like brushing your teeth or making your bed, to make it a routine! Day 2: Thankful Tuesday Suggestion: Focus on the people in your life. Who’s someone you’re grateful for today? Think about a friend, family member, colleague, or even a kind stranger. Consider sending a quick thank-you text ?? or writing their name in your gratitude journal. ?? Motivation Tip: Gratitude for others can boost your sense of connection. Think about why you appreciate them—your bond might feel even stronger! Day 3: Wellness Wednesday Suggestion: Notice the little joys that support your well-being. Is it the cozy blanket you snuggled with, a favorite healthy meal ???, or a quiet moment outside in nature ??? Write down what makes you feel good and fuels your wellness. ?? Motivation Tip: Give yourself permission to enjoy these small pleasures, guilt-free. Being thankful for self-care encourages you to prioritize it! Day 4: Thankful Thursday Suggestion: Look back on the week and celebrate a personal win—big or small. Did you complete a task, face a challenge, or enjoy a simple pleasure? Write down what you’re grateful for in your own growth and achievements. ?? Motivation Tip: Use this day to reflect on how practicing gratitude has impacted your mindset. Commit to continuing a daily gratitude habit—your future self will thank you! Drop your gratitude notes each day in the comments or keep them in a journal to see your progress! ??? Let's keep each other inspired! #GratitudeChallenge?#MotivationMonday?#coaching?#wellness?#lifecoaching?#psychology?#selfcare?#gratitude?#goals?#stressroot?#stressmanagement

Feeling overwhelmed or anxious? Try this! Just a few small movements and gentle stretches can help calm your nervous system and bring you back to the present moment. ?? Simple Moves to Try: Neck Roll: Gently roll your neck in a circle, releasing tension. Shoulder Shrug: Lift your shoulders up to your ears, hold, and then release with a deep breath out. Wrist Stretch: Rotate your wrists in circles, then gently pull each hand back to stretch your forearm. Seated Twist: While sitting, gently twist your torso to each side for a deep breath, stretching your back. ?? These easy movements can help reset your day and soothe your mind. Take just a minute or two, breathe deeply, and feel the tension release! ?? ?? What’s your favorite way to reset when feeling stressed? Let me know in the comments! ?? #stress?#stressrelief?#stressmanagement?#wellness?#goals?#goalsetting?#psychology?#yoga?#breathing?#mindfulness?#coaching?#lifecoaching?#stressroot

?? Ever wonder how changing the way you think could change your life? ?? A client of mine came to therapy feeling overwhelmed and often criticizing themselves, believing they were "never good enough." This constant negative self-talk was impacting their mood, leading to feelings of anxiety and low self-worth. ?? Reframing with Positive Core Beliefs Through therapy, the client worked on identifying and challenging these negative thoughts. I guided them in reframing core beliefs, shifting from "I'm not good enough" to "I'm doing my best, and that's good enough." We identified what makes things "good enough" for them. This gradual change involved replacing harsh self-criticism with self-compassion, affirming that they were worthy of kindness — especially from themselves. ?? The Impact Over time, the client's mood improved. They felt more optimistic, experienced fewer anxious thoughts, and started to see themselves in a more positive light. Their self-worth grew as they practiced daily affirmations and learned to embrace their strengths. This shift didn't happen overnight, but with each small step, they were kinder to their mind, and the benefits spread into their personal and professional life. ?? Remember: Positive thoughts lead to positive beliefs, and positive beliefs lead to a more fulfilling life. ?? ?? What small step could you take today to be kinder to your mind? ?? Drop a comment below! ?? #wellness?#selflove?#selfcare?#goals?#psychology?#anxiety?#anxietyrelief?#coaching?#lifecoaching?#therapy?#mentalhealth?#stressroot

? What’s one thing you’ve done lately that brings a smile to your face? ? We often think accomplishments need to be big to matter, but those small wins? They’re worth celebrating too! ?? Whether it’s folding that laundry pile ??, finishing up the dishes ???, wrapping up a project at work ??, or sticking to your exercise plan ??? —each small success adds up to something amazing. Think about those moments that bring a little spark of joy: organizing your workspace, making a healthy meal ??, finally sending that email ?? you’ve been putting off, watering your plants ??, or just getting outside for some fresh air ??. Every step counts, and these little victories make all the difference. Take a moment today to recognize those little victories. What’s a small success that you’re proud of? Share it below! ?? #goals?#goalsetting?#wellness?#joy?#accomplishment?#coaching?#lifecoaching?#psychology?#happy?#stressrelief?#stressroot?#adhd

?? What’s at the Root of Your Stress? ?? Did you know that stress often stems from deep-rooted beliefs we hold about ourselves and the world? ?? Shifting these core beliefs can change how you experience and manage stress—transforming challenges into opportunities for growth. Check out my latest blog, How Core Beliefs Drive Our Stressors. https://lnkd.in/emUQh-E9 Here are a few helpful strategies to start building your resilience: Challenge Negative Self-Talk ???: When you catch yourself in a cycle of criticism, pause and reframe it! Replace “I’ll never be good enough” with “I’m growing every day, and that’s enough.” Ground Yourself in Gratitude ??: Start each day by listing 3 things you’re grateful for. This practice shifts your focus from what’s wrong to what’s right. Visualize Your Resilience ??: Picture yourself like a tree with strong roots, ready to withstand any storm. This simple visualization can help you feel grounded and calm. When we nurture positive, resilient core beliefs, we create a strong foundation to handle whatever life throws our way. Ready to dig deeper? Let’s work together to strengthen your roots! ?? #stress?#stressrelief?#stressmanagement?#calm?#wellness?#anxiety?#anxietyrelief?#stressroot?#psychology?#coaching?#lifecoaching?#therapy?#gratitude

?? Finding Calm Through Gratitude ?? Today may be a challenging day for you. Some of you might be feeling anticipatory stress about what could happen. One way to feel less stressed is to focus on being present. A helpful strategy I share with my clients is to think of something you’re grateful for. It could be the changing leaves, a beautiful sunrise or sunset, a warm shower, talking with a friend, or enjoying a favorite meal. These small moments may not seem like much, but each little burst of joy in your day can help you feel calmer and more relaxed. What are you grateful for so far today? #gratitude?#stress?#stressrelief?#stressmanagement?#joy?#wellness?#coaching?#lifecoaching?#psychology?#therapy?#anxiety?#anxietyrelief?#stressroot