Category Archives: Mindfulness

Mindful Based Stress Reduction ~ 8wk ONLINE class FREE!

MBSR- Mindful Based Stress Reduction

If any of you are familiar with DBT therapy or mindful based therapy in general, you may know what 8 week program I speak of, and if not, let me (happily) introduce you.

The book Full Catastrophe Living is the 8wk program I speak of… only in print form, written by Jon Kabbat Zin.

Well, I am so stoked to write that there is now a FREE ONLINE mindful based program for all to utilize to help battle stress, and all other negative crap we deal with daily, and it is modeled after the original 8 week program!

mbsrArt<—— My cousin sent me this amazing coloring book full of fairies… I never realized how therapeutic it is to just sit here in the moment, the “now”, and color. Art therapy is seriously under-rated, and I do plan to dive into some “art” to help heal, and maintain my mental health. 

 

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This online MBSR training course is 100% free and is modeled on the MBSR program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School.– PalouseMindfulness.com

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MBSR<——– MY AWESOME MANUAL I PUT TOGETHER! (Instructions are on the website for you to build your own manual to use, and reuse. 😉

I am going to blog each weeks curriculum as I do it so anyone who is interested can follow along.

Also, any of you interested in doing this on your own and in your own time, visit www.palousemindfulness.com From there you can create your own mindfulness manual and/or just follow along at your own pace. I am thrilled to have stumbled across this and even more thrilled to tell you all about it!! I instantly made myself a manual, and have added to it with other material I had from therapy, and others that I came across while researching online. I love it! After I complete it myself, I want to form a group, for us all to share our experiences and go through the program together as peers.

MBSR1MBSR2<—- An example of pages in the “manual” I built.

 

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Another lil’ preview… this was one I added from my searching for other helpful mindful printouts…

 

We all can benefit by living in the NOW… beside, it is ALL we truly have. Yesterday is gone, and tomorrow may never come… so there’s no better place to be than in the NOW.

**More to come as I get closer to beginning this. If you have an interest in following along and doing this, please do!!!! Find the time to work on YOU. I know life seems “too busy”, but you will benefit so much by taking the time to do this! I am going to announce a start date soon… and I am going to figure out the “cost” to building my manual, that way, for those of you super limited on time, I will offer the option of purchasing a completed manual! I take NO credit for the material within, and I will not be selling them for a profit… I will simply create a manual for anyone interested in having one, I will simply ask to be reimbursed for the materials I buy to construct it. 🙂 Please contact me if you are interested!! You can contact me HERE!

~♥

©bipolarmuse 2015

Emotional Intelligence… Practice It!

emotionalIntelligence

I love emotional intelligence! When we practice this, we remove all power that we allow others to have over us. I know it is difficult to learn and practice, trust me… this one is hard for me too… but once we are accountable for all of our emotions, we can have better control over them. Nobody “makes” us feel anything… our emotions belong to each and every one of us, they are not in the hands of others. Take back control and choose how you will feel…

Happiness ~ Buddha Quote

buddah quote

I never believed in “mind over matter”, but I have to say that I have learned alot in the last 2 years about being mindful, and feeding yourself positive affirmations. Your attitude comes to be by what you think. If you are always negative, that will be what you attract, but on the other hand, if you are positive and present yourself with a smile, happiness will be found in you. No, it is not an overnight thing. We don’t become negative quickly, but rather, over a period of time. The same is to be said about happiness. It takes time to ingrain that habit into yourself.

Be kind to yourselves, practice positivity, and don’t give up.

My Adventure To Med Free- DBT Skills Workbook

Cover of "Dialectical Behavior Therapy Sk...
Cover via Amazon

Well, I have begun my adventure to becoming med free. No, it will not happen anytime soon but I am aiming to wean off these meds (slowly, steadily, and under a Doctors care) in August 2013. To get me off on the right foot, I have begun a workbook called “The Dialectical Behavior Therapy Skills Workbook“. I am working in this workbook along with another one titled “Overcoming Bipolar Disorder“.

Sadly, I have had the Bipolar workbook almost three years and did not come anywhere close to completing it but I am now beginning to make a dent. I alternate between the two workbooks to ingrain the skills that each teach to help regulate emotions, learn mindfulness, pinpoint triggers, create crisis plans, and learn distraction and redirection. I am enjoying how well these two workbooks are fitting together to create a strong foundation for me to work off of.

The Dialectical Behavior Therapy Workbook is great. It gives distraction ideas for when you are home and distressing thoughts and emotions run over you like a freight train and also gives you distraction ideas for when you are away from home as well. There are 10 chapters- 1. Basic Distress Tolerance Skills, 2. Advanced Distress Tolerance Skills: Improve the Moment, 3. Basic Mindfulness Skills, 4. Advanced Mindfulness Skills, 5. Exploring Mindfulness Further, 6. Basic Emotion Regulation Skills, 7. Advanced Emotion Regulation Skills, 8. Basic Interpersonal Skills, 9. Advanced Interpersonal Skills, and 10. Putting It All Together.

I am currently beginning chapter 2. I am moving slowly, truly absorbing and processing the skills and techniques taught. If anyone is interested in DBT, this workbook is fantastic… I wish I had it when I was taking the DBT weekly group a year ago. It is great on its own or as a supplement to therapy.

My adventure is beginning!! I am excited and anxious all at once. I know that I can do this but if my mind tries to prove me wrong… I will still win because medication does not mean I am defeated…it simply means I had to win another way. ♥

*** Dialectical Behavior Therapy (DBT) has been a proven affective method of therapy for Borderline Personality Disorder (BPD) and is becoming a great therapy choice for those with Bipolar Disorder (BD) as well…especially since a-lot of times these disorders co-exist. For myself personally, BPD is a co-morbid disorder to my BD.***

Mindfulness and DBT Exciting??

 

After much thought and talking things through with my wonderful man… we have devised a plan to safely help me to go off of my medication… not soon, but in about 9 months from now when we hit our 1 yr anniversary. (And yes, I have complete faith that he and I will have MANY anniversaries to come.)

Why wait that long?? Well, for one, to get more time with stability under my belt. You all have been on part of this journey with me and have watched the transformation with your own eyes… it is only smart to get some more time stable before making any changes. This is not only healthy but will help prevent this from being a spontaneous act that wasn’t thought through. Also, I will do it under physicians care that way I can be monitored and in the event things do not go as planned, I can always get back on my medication. One of the most important reasons for waiting though is so that my man and I have a stronger foundation as a couple before we rattle things up. He is very supportive though and actually came up with the idea to wait it out a little while before I attempt to go med free.

In my excitement over this, I have ordered 2 books to help me prepare these next 9 months. DBT and mindfulness have proven to be successful at treating emotional disorders. DBT is the most successful form of therapy for treating Borderline Personality Disorder (which I have) and has proven to work for Bipolar Disorder as well (which, of course, is my primary diagnosis).

DBT uses Four Skill Modules: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness (PsychCentral).

The 2 books that I am so eagerly awaiting are:

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
by Jon Kabat-Zinn

Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, & Distress Tolerance (New Harbinger Self-Help Workbook)

Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, & Distress Tolerance (New Harbinger Self-Help Workbook)
by Matthew McKay

Both of these books will take much effort and determination for me to “work” through, (workbook style), but I plan on using them to the fullest for the rest of my life to aid in my goal of being medication free.

I am beyond excited to get these books and begin this new adventure in my life. I have full confidence that with proper support, training, and guidance, that I will be successful. I don’t want to be unrealistic though…so I am fully aware that if I must, then I will most certainly be on meds to be healthy mentally rather than to live with the alternative. I have a wonderful man who will be able to help me keep a mood journal and will help to recognize when things have become “off”.

So, as the next 9 months pass and I am completing these workbooks, I will share my journey with you. Then I will continue to share my new journey without medication and using DBT and mindfulness to live a healthy, emotionally intelligent life. I will share my success and my failures… but know that either is success.  ♥

Let Things Flow ~ Lao Tzu


Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like. ~ Lao-Tzu

Resistance to what “is” causes much unwanted heartache. I have mentioned it time and again… and it is an excellent point worth mentioning often.

Change is absolutely inevitable. There is no way to stop change from occurring in any aspects of our lives. As I have learned again, very recently, even the best laid plans with the greatest of intentions can be derailed. Not always in a bad way, but, like my case, even “good” derailments come along. What is the best reaction?? Re-evaluate, and then go with the flow.

Sometimes unexpected events, people, or “life changes” will make an entrance into our lives. This is nothing to fear or any reason to beat ourselves up over… life throws curve balls. The best option is to look at the “unexpected” non-judgmentally… look at it with an open mind and with an open heart. Ask yourself if it is adding or taking away from the quality of your life and then react accordingly. Obviously, something that causes a change that is not good for you, or is unhealthy for who you are, must be dealt with accordingly. But something that unexpectedly pops up into your bubble… if this something is good… be open, be mindful, be accepting to the possibility that, though it wasn’t originally in your plans, your plans can be changed.

Go with the flow. You may enjoy where it leads.

Voltaire Quote

“Life is thickly sown with thorns, and I know no other remedy than to pass quickly through them. The longer we dwell on our misfortunes, the greater is their power to harm us.”  Voltaire 

Great advice from Voltaire. Life is indeed thick with thorns. We have so much to conquer, so many of our own choices can, at the moment, seem good but in the long run be bad. We come up against obstacles in love, relationships, careers, self, there’s obstacles in every aspect of our lives. Of course, they vary in degrees and our perception of the obstacle is truly what makes it better or worse. Many times it is our own perception of something that makes it feel impossible to get through those tough times.

Pay close attention to how your perceive things… your perception is very instrumental in life. If we perceive things in a negative light, we make it harder on ourselves. The more power they hold over us and do us harm.

Over the last year, I have put much thought into being mindful and being in the present moment. If you don’t like the way something is… you have 2 choices. Accept it, or change it. By doing either of these, you will relieve yourself of much unwanted stress and heartache.

When life gets hard, do not wallow in those hard moments or inflict unnecessary mental pain on yourself, it will only cause you more pain.

Instead, quickly get through those moments. Accept them or change them… then do not look back.

Looking back can be mentally exhausting… but do use the past as a learning tool…just don’t linger there.