Tag Archives: therapy

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

Psycho-Babble Self-Help Books Amuse the Muse

picbooks

I crack myself up.

I love books… I ESPECIALLY love psychology books and love to buy new ones any chance that I get. I can spend hours in my local bookstores, literally sitting in the aisles with several books sprawled out in front of me like they are auditioning… I read through them, choosing random pages, and I often will buy them all. As you can imagine, that gets very expensive! At one point I had to limit myself because spending 100$ a week on books is not a good idea when you barely have money to spend. So I reasoned with myself that I could buy one book a month… and the other 5 I think I need, I borrow from the library. 🙂 The plan was a success!

So here I am at home, bored with what is on Netflix. I think of all my awesome books and I rummage through the shelves until I am satisfied with the ones in my grasp. I sit down with them and ambitiously scour through them, looking for whatever may pertain to me in this moment… big or small.

Within minutes, my desire to psycho-analyze myself has passed and I am once again participating in life… the stack of books sitting here, notes scribbled about, collecting dust. I never want to put them away, because I could certainly need them in a quick moment and should have them within reach… right?

Right.

That is how I roll.

©bipolarmuse 2015

Counter-Dependence Self Quiz

This is from the book “The Flight From Intimacy”… how Counter-Dependent are you??

This is lengthy but will give you an idea of how many characteristics you have.

Place a number next to each sentence… indicating the degree to which the statements apply to you. Then tally em up at the end!

1=Never, 2= Occasionally, 3= Frequently, 4=Almost Always

Start Quiz*******************************************

I feel a kind of free floating anxiety when I have nothing to do. ___

I look to other people, substances, or activities to make me feel good. ___

I have a difficult time knowing what I want or need. ___

I fear that I will be smothered if I get too close to my spouse or friend. ___

I have a difficulty knowing how I really feel inside. ___

I exaggerate my accomplishments a bit when I meet someone new. ___

I get anxious when m  partner wants to be intimate with me. ___

I’m afraid people will find out that I’m not who they think I am. ___

I demand perfection of myself and others. ___

I work long hours and never seem to get finished with my work. ___

I don’t like to ask other people or help, even id I need it. ___

I prefer to work alone rather than with others. ___

I feel controlled by what others expect of me. ___

I feel it is really important to have the “right answers”. ___

I get afraid of being consumed by the needs of others. ___

I function best in structured situations where I am in charge. ___

I feel important when someone asks me for my opinions. ___

I find it difficult to form and maintain intimate relationships. ___

I have trouble deciding if I want sex or nurturing touch. ___

I have trouble relaxing, and I have chronic tension in my body. ___

I enjoy being the center of attention at social gatherings. ___

I don’t like to admit to a mistake. ___

I reject offers of help from others, even if I need it. ___

I have thoughts about sex each day that interfere with my work. ___

I see myself and others as either all good or all bad. ___

I compare myself to others, feeling either better or worse than them. ___

I am told that I am not aware of the needs or concerns of others. ___

I feel hurt when an accomplishment of mine is not recognized. ___

I deny my problems or discount the importance of my problems. ___

*** Total score (add all the numbers) ______

Here are the results:

102-120 VERY HIGH number of counter-dependent behavior patterns. Can have a serious effect on your functioning level.

79-101 HIGH number of counter-dependent behavior patterns. Can have a moderate effect on your functioning level.

56-78 SOME counter-dependent behavior patterns. This range has a minor effect on your functioning level.

30-55 FEW counter-dependent behavior patterns. This range has little or no effect on your functioning level.

This quiz is taken directly from the book itself, I do not take credit for it of course, because it isn’t mine. This is simply a guideline… a quiz to make you more self-aware. If you scored high, I recommend scheduling an appointment with your Doctor to discuss what these results mean for you. ALWAYS seek medical advice from a Doctor. I am not a Doctor, nor a therapist. I am simply someone riding the roller-coaster of life and sharing it with you.

©bipolarmuse 2015

A New Thought~ Counter-Dependence

Introduction to Counter-Dependence

Counter-Dependence Post 2, I never was super woman

Counter-Dependence Post 3, This is gonna take forever!