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While it can be sad to leave summer behind, autumn brings with it gifts of its’ own; it’s vibrant tapestry of color, comforting foods, soups, chili and pumpkin pie, and the smell of fireplaces burning on a crisp evening. Autumn, however, can be challenging on a health and energy level for many people. As the days grow shorter, and there is less daylight, many people start to feel “down”, depressed or depleted of energy. The transition into the colder months can be especially hard for people with mood problems, addictions, chronic pain and other persistent medical and mental health conditions. I hear this each year from clients and callers in my counseling practice in Chester County and Philadelphia, PA.
While season change can be tough, one doesn’t have to suffer. There are skills that we can use to reduce the likelihood of negative emotions and mood states – To prevent emotions from controlling our thoughts and actions.
Our ability to self-manage plays a key role in our physical and mental well-being; hence self-management skills are very important to our functioning. While some of these skills may seem like common sense or perhaps you are already doing them, you more than likely will find that you need to tend to a couple of them.
I use the Dialectical Behavior Therapy, Emotion Regulation skill for Reducing Emotional Vulnerability in my work with people with depression, anxiety, and other difficulties.
Marsha Linehan, Ph.D. pioneer of DBT uses the acronym of “PLEASE MASTER” as a way of remembering these skills.
treat PhysicaL illness
balance Eating
avoid mood-Altering drugs
balance Sleep
get Exercise
build M A S T E R y
If we are feeling unwell, hungry and undernourished, fatigued, drinking too much alcohol, don’t move around or get much exercise or aren’t doing something in our day that gives us a sense of mastery or accomplishment, we are more likely to be vulnerable to negative emotions including low energy. We are also more apt to experience or see the negative rather than the positive in situations, less able to cope and manage interactions in a skillful manner.
Tips:
Everything we do for ourselves counts – A lot. Through taking care of ourselves, we inoculate ourselves from negativity, ill health as well as being non-productive.
“It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.” – Mandy Hale
Integrated Treatment Solutions
1503 McDaniel Drive
West Chester, PA 19380
Phone: 610.692.4995
info@myintegratedtx.com
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Counseling & Therapy, West Chester, Exton, Downingtown, Main Line, PA Counselor
Paula Tropiano is a Licensed Professional Counselor and Certified Co Occurring Disorders Professional Diplomate (Certified at the state level to treat mental health and addiction issues occurring together).
Integrated Treatment Solutions is holistically oriented and applies a self-empowering, solutions focused, skills based approach in treating addictions to alcohol, drugs and other problem behaviors and issues related to mental and physical health. Learn more...